Havening Meditation To Heal The Past & Build Your Future

In this guided meditation, Dr. Kate Truitt guides us towards understanding how all of our parts in our emotional worlds came to be. She begins by welcoming in soothing touch and asking us to imagine there is a bubble in our hand. Inside this bubble is a safe and calming environment for us to view our world from a third-party perspective. Dr. Kate invites us to lovingly explore how our past experiences made us the person we are today, and how it made the parts of our emotional world develop.

Transcript

This is a guided meditation for understanding how all of our parts came to be.

All of these components of our emotional world that frame the narrative of our lives came from somewhere.

And in this guided meditation,

We're going to journey back through the course of our life to learn more about where,

How,

Why,

And when our protectors,

Our playful parts,

Our angry parts,

And our sad parts came into being.

As always,

If you would like to welcome in this soothing,

Havening touch,

I do welcome you to do so.

Gently crossing your hands across your chest,

Fingertips resting on your shoulders,

Moving your hands down your arms to your elbows in a nice,

Soothing,

Easy,

Loving self-hug.

Or imagining that you're washing your hands under warm water and rubbing your palms together.

These two experiences will deepen the opportunity of this guided meditation,

Soothing your mind and your body and allowing you to stay more connected to self.

To start,

I would like to invite you to imagine that in the palm of your hand,

There is a beautiful iridescent bubble.

Now,

This is no ordinary bubble.

If you close your hand around the bubble,

Notice it will not break.

It is strong like Teflon,

But iridescent and light and it floats like a feather or like a bubble.

You're able to see clearly through this bubble.

There is no impedance in your ability to see or hear.

I'm going to gently welcome in a slow,

Gentle breath to the count of four.

And as we blow out,

Imagining that your exhale is expanding that bubble until your entire being is sitting inside of it.

Inside this bubble is your perfect temperature.

There are cushions or your favorite chair for you to sit upon as you travel in this bubble.

And as we welcome in another gentle breath to the count of four,

Three,

Two,

One,

And release the count of six,

Five,

Four,

Three,

Two,

And one,

Notice that that bubble slowly begins to take flight.

In your beautiful,

Protective bubble,

You're simply an observer.

Nobody can see you or interact with you.

You're simply able to view the world as a third party,

A participant that can see it all,

But it's not directly impacted by what's happening in the world.

This safe bubble is your opportunity to navigate and travel across the lands of your life to see how you came to be in this present day.

The moments,

The pains,

And the opportunities that led you to where you are right now.

So from the safety of your bubble,

First take a look around at your present home,

The world you're existing in right now.

Notice your environment and the people who exist amongst you or the creatures,

Their sweet pets.

Is your home neat and tidy?

Is it a comfortable mess or does it feel flooded and overwhelmed with sensation and chaos?

Are the people in this environment loving and kind?

Are they stressed and scared or somewhere in between?

From your safe bubble,

Simply notice the experiences of your life that have led to this moment and created this present day experience.

Notice your moments right here,

Right now.

If judgment threatens to crawl in or if you notice some disease showing up,

Invite those parts of you to gently step back because we are going on a journey to learn about them,

About why they're here and how they came to be.

I'd like to invite you now to imagine that your bubble is floating up in the skies.

Notice in your safe space that is driven purely by your mind and your body.

Is the day sunny or is it night?

Are there clouds on the horizon?

Invite your mind to turn your bubble to start looking towards your past.

Does the environment change?

Does the feeling of the world around you shift at all?

As we welcome in another gentle breath,

Invite your bubble to start flowing back to your childhood home,

Your childhood life.

We're going to find a typical day in that life,

Nothing special.

Just notice and invite your mind to take you on a journey back to a space that was average in your childhood experience.

Starting with a gentle breath in to the count of four,

Three,

Two,

One and release to the count of six,

Five,

Four,

Three,

Two and one.

Beautiful.

And now that you're home in that childhood space all the way back then again,

You are you safe in this bubble,

A simple observer.

Notice what did your home feel like?

Was it a big home or small home?

Did you even have a home or were you moving and traveling all the time as a child?

Notice people who were there to care for you or who were supposed to take care of you.

Notice their body postures,

Their facial expressions.

How did they speak?

Were they loving and kind?

Were they harsh and critical?

Perhaps even just absent and not available to take care of the young being that you were.

Was the environment comfortable and cozy?

Was it cold or messy?

What did that world look like and feel like as you lived within it?

All of these experiences are critical clues to help you understand how you came to be the experience of you,

The version of you that is sitting here in your magical bubble.

Finally,

Turn your attention to your young self in this world exactly as you were on an average day.

What did it feel like to navigate the world and that little body with those emotions,

The developing self who was coming into adulthood?

Notice how you feel towards this young self.

And again,

Remember you are safe within your bubble.

You cannot be seen,

You cannot be touched.

You're here to be inquisitive and curious about the world that you grew up in,

An objective observer.

And as you notice the people of your childhood home,

Notice that in this wise older space in your protective bubble,

You can float into each of their minds and develop a sense of understanding or wisdom about who they were or why they did the things they did.

Becoming an adult has many gifts,

One of which is wisdom.

And wisdom is a capacity to have perspective,

To try to understand why things happen the way they did,

An experience that our young selves don't have the capacity to do.

And as you gently learn about all the people in your world back then,

Especially those living in this home environment,

Notice the parts of your young self that developed to learn how to be successful,

Just be loved or to stay safe in relationship with these adults and other beings in your home environment.

Perhaps express some curiosity as to why there might be some anger that shows up in your world or why sometimes you self-sacrifice or get in your own way and self-sabotage.

Notice these earliest childhood experiences that lay down so many of the patterns that build into these parts of who we are so that we can stay aligned and stay safe.

And when you're ready,

You're going to once again take flight with a gentle breath in and a slow,

Easy release.

Breathing in to the count of four,

Three,

Two,

One and out to a count of six,

Five,

Four,

Three,

Two and one.

And notice as your bubble begins to once again take flight up to the skies,

Magically lifting you up and out of the experiences of your past.

Now I invite you to find critical moments in your life,

The big moments that when you reflect back across your world and the journey you've been on immediately come to light for you,

Moments of joy and celebration,

Big graduations or meeting important people,

Moments of pain and loss,

Moments where you feel like you didn't do your best or you've let yourself or somebody down.

We all have these big moments in our life and our brain loves to remember them.

And once you've found your big moments,

I'll invite you to do that same experience that you just did with the day-to-day life of your childhood and home.

Float down into each one,

Visiting it,

Inviting it to become fully present and engaged with you in the present moment.

Remember the thoughts and the feelings of each moment.

What did it feel like?

Who was there?

Practicing the exercise of floating into each person's mind and noticing why we're behaving in different ways and noticing how you in those moments behaved.

I invite you to choose your moments chronologically if you can,

To float forward through the course of your life,

Noticing the highlights and the lowlights,

To learn which parts of you grew stronger because of these experiences,

Which parts became more expensive,

Which parts were invited to play a larger and larger role in your day-to-day life.

Keep visiting these moments until you are back here in the present moment,

Having gone on this expansive journey,

Exploring how you came to be exactly as you are right here right now.

No judgment,

Simply acknowledgement,

A recognition that we are all created through the world we carry within us and our experiences outside of us.

And as you bring yourself back into this present moment,

Let's welcome in one more gentle breath to the count of four,

Three,

Two,

One,

And release to the count of six,

Five,

Four,

Three,

Two,

One.

Beautiful.

And as you gently rest and bring your eyes back into the here and now,

Let's find some pen and some paper and do some journaling about what that was like,

Some wonderful questions to explore.

Are there any consistent feelings that you noticed across your life's journeys?

Did you notice any perspective-taking as you stepped into each person's mind and understood or sought to apply some wisdom to better understand why these people were the way they were?

And did you notice any patterns in your behavior,

Any energies or any parts of you kept showing up time and again?

These are the parts of you that need some extra special love because they have been working really hard to keep you safe and to take care of you and learn about how these experiences have been keeping you safe and how you can deepen your experience of self-compassion and self-love and even see if maybe they would like a new job in your present day life.