Find a comfortable position,
Sitting with your hands and legs free,
If possible lean back and support your head and cross your ankles.
Now keeping your chin where it is,
Raise your eyes as high as you can,
As if you're looking at your eyebrows.
Inhale deeply through your nose,
Exhale slowly through your mouth.
Take another deep breath,
Keeping your eyes up,
Now exhale.
And one last time,
Take a deep breath,
While keeping your eyes raised,
And as you exhale gently close your eyelids,
Relax your eyes and slightly loosen your jaw,
Feeling a gentle sensation of descending,
As if you were at the top of a staircase with 10 steps.
With each counted number now,
You step down,
Feeling calmer,
More relaxed and more open to suggestions.
10,
Feel your feet touching the first step,
Feel the temperature of the floor.
9,
Your muscles relax,
Your mind becomes more serene.
8,
You feel the weight of your body moving downward.
7,
6,
You hear the sound of your steps descending the staircase.
5,
You're halfway there now,
Going deeper and deeper.
4,
A deep sense of relaxation spreads throughout your being.
3,
2,
You are in a state of absolute relaxation.
1,
Now you are deeply relaxed,
Ready to absorb the suggestions that will follow,
As if your brain were a sponge.
Good,
Really good.
Now,
Without trying to change anything,
Just notice your body,
Scan slowly from the top of your head downward.
Your scalp,
Your jaw,
Is it tight?
Your shoulders,
Are they carrying something?
Your chest,
Your belly,
Your lower back.
Don't fix anything,
Just notice.
Now,
I want you to bring to mind,
Very gently,
Something that has been with you for a long time.
Not a problem to solve,
Not a story to tell,
Just a feeling.
Something that shows up in the quiet moments,
When you're alone,
By yourself.
When the distraction fades,
When the scroll stops,
You know the one.
Don't try to name it yet,
Just let it be present.
And now,
Ask your body,
Where do I feel this?
Not in your mind,
In your body.
Is it in your chest?
Your throat?
Your stomach?
Your jaw?
Your hands?
Let your attention move there,
Gently,
Without judgment.
Place one hand on that part of your body,
Just rest it there.
Feel the warmth of your own hand,
The weight of it.
And breathe into that place,
As if the breath could reach it.
Now,
I want you to ask yourself something.
How old does this feeling feel?
How old you are?
How old does this feel?
Sometimes,
The body carries something very old.
Something that was formed before you had words for it,
Before you knew how to explain it.
Let a number come,
Or an image,
Or simply a sense.
Now,
Very gently,
I want you to go back.
Not to believe anything,
Just to visit.
Imagine yourself at that age,
Wherever you were.
Whatever the room looked like,
The light,
Sounds,
The smell of the place,
You don't need to see it clearly.
Even a sense of it,
It's enough.
And now,
See yourself there,
The younger version of you.
Look at them with kindness.
They were doing their best they could with what they had.
They didn't know yet that what they were feeling wasn't permanent,
Wasn't the truth,
Wasn't their fault.
If you could say one thing to them,
Just one thing,
What would it be?
You don't have to say it out loud,
Just let it be felt.
Now,
That younger version of you,
They have something to give you in return.
Something they have been holding,
Something they never got to say.
It might come as a word,
An image,
Sensation in the body,
A color,
A sound.
Whatever comes,
Receive it.
There's no wrong answer.
This is what goes in the notebook.
This is what goes in the art.
Now,
Still gently,
Begin to look at the ways you've moved away from this feeling over the years.
Not with shame,
But with curiosity.
The things you reached for,
The habits,
The patterns,
The ways of staying busy,
The ways of staying numb.
These weren't failures.
They were strategies.
They kept you going when you didn't know another way.
You can thank them,
And you can begin to see them for what they are.
Now,
Bring your attention back to the hand on your body.
Feel the warmth there,
The contact.
Take a slow breath into that place.
And as you exhale,
Imagine releasing just a little of what's been stored there.
Not all of it,
Just a little.
You don't have to do it all today.
Now,
We return,
Slowly,
Gently.
Begin to notice the sounds in the room.
Temperature of the air on your skin.
The weight of your body in the chair.
Move your fingers,
Your toes.
Take a long breath in through your nose.
Hold it.
And release slowly through the mouth.
One more time.
In.
Hold.
And out.
When you're ready,
At your own pace,
Open your eyes.
Welcome back.
Now,
It's time to integrate what you saw.
Write down everything that came to you during this meditation.
Whatever you saw,
Whatever you felt,
Whatever arrived.
On one side,
Write the fear,
The wound,
The void.
And on the other side,
In different lines,
Write down the distractions.
Everything you do during the day to keep your mind busy.
If nothing came clearly,
Write that there are no wrong answers here.
This page belongs only to you.
Thank you for your trust.
