I'm going to go ahead and lead us through what is called the attunement meditation.
It's in the book.
There are free downloads of it as well.
But I'm going to lead you and just get yourself as comfortable as you want to be.
Maybe have some water first.
So getting yourself comfortable.
Let's take a few deep breaths.
Deep breath in.
Really filling your lungs.
And on the exhale give yourself permission to relax.
Deep breath in.
Receiving the goodness that is all around you.
And exhale.
Relaxing the body.
Releasing the tension.
One more deep breath in.
And out.
Go ahead and just take another couple of deep breaths.
And with each breath in,
Just invite in the relaxation.
And with your breath you can direct that relaxation to any part of your body that's holding tension or pain.
And as you exhale,
Let it go.
Let it go.
Let it go.
And just allow yourself to breathe gently and easily.
Allowing your breath to come in and out.
Like the waves of the sea.
And as you breathe in relaxation,
You exhale carbon dioxide that goes back out to Mother Earth and gets recycled.
And then you breathe in more fresh oxygen.
So if you can imagine that we are in a safe space,
Where would that be for you?
Is that a cabin up in the woods?
Are you in a private island?
Beach resort?
Wherever you are,
Just imagine that you're in this very safe place.
Protected.
No one can get in and do anything to you.
All of your needs are met.
The physical need for comfort and safety.
You're not too thirsty.
You're not hungry.
Everything is met.
And it's in this safe space that we will do our healing work.
And the first step of the attunement process is allow.
So we're just going to allow ourselves to feel your connection to whatever you're sitting on.
Feel the support.
Know that you were held.
You were supported by Mother Earth.
And just allow your attention to see or feel whatever's going on in your body or mind without judgment.
When you're doing this on your own,
You might think,
Oh my gosh,
My mind is racing.
Did I get the groceries that I needed?
But don't judge yourself.
Just allow yourself to see,
Oh,
There's thoughts racing through my mind.
Okay.
No judgment.
Not going to try to stop them.
Not going to try to prevent them from coming up.
Just observe.
Now allow yourself to tune into the body.
Is there any pain or tightness?
Is there any feeling or sensation?
Breathe into it.
Imagine that you can breathe in light through your nose and direct it directly to whichever part of the body feels tight.
And exhale.
And if you've identified pain,
Tightness or discomfort,
Allow that pain to tell you why it's here.
What is the message it has for you?
Instead of stuffing it away or not denying our feelings,
Allow your feelings to communicate whatever message it is that they have for you.
Our feelings are messengers.
They're not the enemy.
So just give your thoughts and your feelings and sensations the right.
Give them permission to be here.
No judgment.
No judging yourself.
That's what this first step is.
It's about allowing whatever is here to be here without resisting it or trying to fix it.
And whatever is present for you,
We're going to invite compassion to be present with us.
So whatever you're feeling,
Whatever thoughts are present,
Can you look up them and look at yourself with compassion?
So imagine that there is the ideal compassionate figure standing right in front of you.
And this image could be somebody familiar,
Like a grandmother that always loved you unconditionally.
It could be Jesus,
Mother Mary,
The Buddha,
Mohammed.
Just imagine that there's this generously loving,
Compassionate being standing in front of you and witnessing those same thoughts and feelings and sensations that you have.
But with compassion.
And imagine this being is saying,
I see you.
And I understand that those those are some uncomfortable things you're dealing with.
It is my sincere desire that you be free from suffering.
May you get through this with ease.
So as we open up to receive these kind,
Compassionate words,
We normally find that our body relaxes into yet another level of relaxation.
Sometimes this is when the tears flow,
Because we're not usually admitting that we have pain or these negative feelings.
We don't usually allow them to be there without judgment.
And so oftentimes,
The first time we say these kind words to ourselves and actually receive them,
It can really cause a tender opening.
And I invite you to just be here with that.
Just like the frequency waves of radio and television are always around us.
From the classical music station to hard rock or jazz,
Those sound waves are here now.
All you would need to do is turn on a radio and tune in the antenna and you would hear that music.
Well,
You are a human antenna.
And around us are those healing waves of compassion and love and acceptance.
So what we're doing is we are attuning.
That is the second stage of the attunement process.
Attune means we tune in and allow ourselves to receive compassionate wishes.
And so this is typically where we would say,
May you be free from suffering.
Or may I be free from suffering.
May you be truly well in body,
Mind and heart.
May I be truly well in body,
Mind and heart.
May I live peacefully and with ease.
May you live peacefully and with ease.
And may you know true happiness.
May I know true happiness.
Let's just imagine that now full of all of this flowing compassion,
You're in your safe space.
And I want you to call for the part of you that needs healing.
That wounded tender part of you.
That needs some compassion.
So just imagine that he or she is present.
And you as the conscious,
Compassionate adult,
You say to that young tender part of you,
You're welcome here.
You are protected.
If you can imagine bringing that young part of you,
Depending on the age,
You might even want them on your lap or in your arms.
Now ask that part of you to tell you about the first time you felt that negative emotion or that limiting belief take hold.
And let your inner child express themselves.
What happened?
Who was there?
How did you feel?
What was going on?
And just reassure them that it's safe.
It's safe to share.
No one's going to judge you or punish you.
Ask your younger self,
What is your need that you didn't get?
Tell me.
You can remind your younger self that it's okay.
You can ask for anything that you wanted,
But didn't get.
Tension,
Love,
Hugs.
Maybe it was physical things.
Maybe other siblings got more or because of your financial situation,
Maybe there are things you just feel like you really missed out on.
It doesn't matter if you as an adult think that they're trivial or petty.
Allow that younger part of you to really share.
What did she need?
What is she longing for?
What did she want?
What does he wish he really could have received more consistently?
And now ask your inner child,
As a result of what you experienced,
What are the beliefs that you've taken on?
What are the decisions that you made?
And allow that younger part of you to tell you.
What do you believe about yourself?
What did you start to believe about other people or about adults or about life in general?
What decisions did you make about how you would behave or act in order to cope or to survive life?
And now you as the adult,
You explain to your younger self how some of those decisions have had lasting impacts.
Some positive.
Some of the things that you took on may have helped you.
But explain some of the impact that has not been so pleasant.
Things that you'd like to change.
And it's because of those consequences,
Those lasting effects,
That you're now going to invite your younger self.
You're going to ask your younger self.
If I can protect you and give you what you needed most but didn't get,
Would you be willing to let go of those coping strategies and beliefs and behaviors that are not serving us now?
Knowing that we could still get all of our needs met.
Would you be willing to let them go?
To find new,
Healthier coping strategies?
It's okay if your inner child is a little skeptical.
And if you can,
Just imagine hugging this younger,
Tender-hearted version of you.
And thank your inner self,
Your inner child.
Thank them for being so open and honest.
Imagine that you're telling him or her,
I'm so proud of you.
Thank you for being so brave.
And know it's been hard to carry all of these beliefs and behaviors for so long.
All the pain that you've kept inside.
I love you.
I'm here for you.
It is safe to share your truth with me.
It is safe to be your true self.
I will protect you.
And now ask your inner child,
What is it you need?
If we agree to grow and evolve,
What do you need from me?
And just reassure your inner child that you will take it on as your responsibility now to provide.
Doesn't matter if our parents didn't do it right,
Or they're no longer here,
Or they're not willing.
We can do that for ourselves.
We're reclaiming our power to choose.
To choose how we will live,
How we will show up in the world.
We will set our boundaries.
We will speak our truth.
We will no longer accept abuse from anyone,
Ourselves included.
So just remind and reassure yourself,
Your inner child,
That she is safe,
He is safe.
You can assure your inner self that you can always come back to the safe place.
And you will always be an open ear,
An open heart and mind to hear what he or she has to say.
Now there are some times where there might be a little bit of stubbornness or fear.
And so this dialogue between you and your younger self,
Sometimes you may want to invite into the safe space a wise,
Compassionate figure.
It could be another healer.
It could be your spirit animal.
It could be whatever.
It could just be God.
Because the third stage of the attunement meditation,
We align our mind with the divine.
And so sometimes you may not be able to believe yourself because maybe you've betrayed yourself a lot.
So we invite you to open your mind to the possibility of connecting with higher states of consciousness.
Where we say,
Let the will of God be done in my life.
And in step four,
We ask for inspiration.
We don't want to take any action unless it's inspired action.
And so we ask that we be given the insight and the intuition,
Sometimes the very obvious clues on what we need to do.
We invite in this moment that compassionate or that wise figure could be Yoda,
Could be some sort of Oracle.
Any figure that you associate with purity and holiness and wisdom,
And most importantly,
A being that wants the best for everyone.
So we invite that compassionate figure to give us insight and inspiration.
Now,
In this safe space,
You can invite anyone you need.
If you ever need someone who's a good problem solver,
Or you need someone who's good at bodywork,
You could invite that healing figure to come in and work with you.
It's your safe space.
It's your healing place.
So we're going to prepare now to end our time with our inner child.
So you can ask if there's anything else he or she wants to communicate.
And as you're finishing up,
Say your own affirmation.
What did she need to hear that she never heard?
I want you to say that to her now.
Or him.
You are lovable.
I love you.
I accept you just as you are.
You deserve good things in life.
You are worthy of happiness.
I am here for you.
I believe here.
You can trust me.
I will never leave you.
I will fight for you.
I love you.
Just imagine holding that younger part of you.
So close to your heart.
Melting into your heart.
Integrating into you.
Becoming one with who you are now.
The fifth part of the attunement process is appreciation.
So thank and show appreciation to your inner child for being willing to show up here.
Thank yourself.
Appreciate yourself for being so open and vulnerable and present.
And now what else are you grateful for?
We always end with gratitude because we want to keep a bubble around this positive emotion that we've created and generated for ourselves.
What are you grateful for in your world,
Right around you,
In your life,
Or just about this session?
Really let it sink in.
And if you'd like to take a deep breath and give yourself a hug or rub your own arms like you're giving yourself a hug.
Take some deep breaths.
Knowing you can return to this space,
This place,
Anytime you need healing.
So may this healing be integrated on all levels.
May this healing continue to ripple out,
Repairing any previous damage so that you return to a state of wholeness and purity and love.
In your own time,
As you're ready,
Open up your eyes.
Maybe stretch a little.
Thank you all for being here.
