My name is Fatima Farmer and I'd like to welcome you to this guided meditation on self-compassion and re-parenting.
If you clicked on this meditation,
It's very likely that you might be feeling highly triggered in this moment.
Maybe you're dealing with a difficult situation,
Relationship,
Or just a moment where you're feeling overwhelmed,
Unsafe,
And maybe even abandoned.
This meditation will guide you with words of affirmation to remind you that you are safe,
To comfort you in this moment of distress.
I invite you to listen to this meditation every single day if you are currently struggling with something that is highly triggering and causing an activation of anxiety and overwhelm in your body,
Mind,
Or spirit on a daily basis.
This is also a great meditation to have in your toolkit for days or moments when you get triggered.
I invite you to now find a comfortable position.
If you haven't already,
Go ahead and close your eyes in this moment,
Fully dropping into your body and letting go of the mind.
Bring your awareness to the soles of your feet and slowly begin to scan up your feet,
Noticing your toes,
Your ankles,
Your calves,
Your shins,
Your kneecaps,
Your hips,
Your thighs,
Noticing your fingertips,
Your wrists,
Your forearms,
Elbows,
Biceps,
And triceps.
Breathing in deep,
Filling the belly with air,
Bringing your awareness to your tailbone,
Filling your entire abdomen with air as you continue to breathe deep,
Full breaths,
Allowing your awareness to scan up your mid-body,
Your back body,
Noticing your lungs,
Your heart space,
Your physical heart,
Noticing your throat,
Noticing your shoulders.
Continuing to breathe deep,
Full breaths,
Expanding the belly,
Filling the abdomen with air and releasing,
Bringing your awareness to your jaw,
Just noticing if there's any tension in the space and if so,
Allowing your exhale to guide you into deeper relaxation,
Allowing your jaw to relax,
Maybe your lips slightly part.
Continuing to breathe deep in through the nose,
Filling the belly,
Holding it at the top as you bring your awareness to your face,
Your eyes,
Exhaling out,
Bringing your attention to your brows and just noticing if you're frowning or clenching or squeezing and if so,
Allow your next deep inhale to soften that space.
Finally,
Bringing your awareness to the crown of your head.
As you continue to breathe deep,
Full breaths,
Allow your body to be immersed in relaxation.
Allow your body to be still.
Noticing that you are rooted and connected and present in this moment.
From this space of relaxation,
Continue to keep your awareness in your heart center,
Noticing your intention,
Your attention and intention on your heart.
Right now you may be triggered or feeling afraid,
Abandoned,
Overwhelmed.
You may be navigating a difficult situation,
But I invite you to just keep your attention on your heart space.
And with your attention on your heart space,
I invite you to travel deep into your mind,
Noticing how you feel and resonating with the child inside of you.
Pulling an image from your memory of a younger version of yourself,
The version of yourself that is feeling activated right now.
Whether that's five year old you,
16 year old you,
20 year old you,
30 year old you.
Pull a visual image from your mind of the version of yourself that is hurting as a result of your experience today.
Maybe someone showed up in a way that reminded you of a caretaker or an ex-partner or an ex-friend.
Feeling that version of yourself that is hurting.
And now I invite you,
With your attention still focused on your heart space,
Continuing to breathe deep full breaths in through the nose and out through the mouth at your own pace.
I invite you to pull an image of your higher self.
The version of you that is divinely connected to source energy.
The version of you that is at peace,
Living in bliss,
In joy,
Confident,
Connected,
Passionate,
Purposeful.
That version of you that you strive to be more like each and every day.
With your attention still focused on your heart space.
Holding both of those images in your mind.
I invite you to imagine that younger version of yourself is being embraced by that higher version of you.
Maybe you're in your favorite spot in nature.
And both versions of you meet,
Reunite.
And that higher version of yourself has an important message to share with your younger self.
Your higher self wants to remind you of who you are becoming.
And encourage you that even in this moment,
Although you may feel scared,
Abandoned,
And triggered that you are divinely supported.
As these two versions of you embrace,
You hear your higher self telling your younger self these words.
Your feelings are valid.
You are struggling right now.
You're suffering.
And you're going through a lot.
But stop judging yourself.
Don't be so hard on yourself.
Your feelings are so valid,
My love.
You have every right to be upset about this.
And you have every right to want peace in the situation.
Anyone would be frustrated by this.
So don't beat yourself up.
Let it out.
This is stressful.
And it makes sense that you are overwhelmed.
It's okay.
You're doing the best that you can.
Some days are harder than others,
But that's okay.
Just breathe.
Take a deep breath with me.
You both breathe in deep,
Filling your belly with air.
And you exhale together as your higher self embraces your younger self.
You're doing a great job.
Know that these feelings are shared by humans everywhere,
Not just you.
You are not alone.
This is a normal response.
Take a deep breath.
Relax in my presence.
Feel my warm embrace.
Enjoy this hug.
Let your mind rest for a moment and just enjoy this embrace.
I love you so much.
You deserve peace and happiness and you will experience it.
Don't worry anymore.
It's going to work out.
It always does.
Taking a deep breath in through the nose and out through the mouth.
For a moment longer,
Your younger self and your higher self continue to embrace.
And then finally,
Your higher self gives you one final squeeze reminding you that it's okay.
You look each other in the eyes and you go your separate ways.
Reconnecting with your body in this moment.
Taking a slow deep breath in through the nose for five,
Four,
Three,
Two,
One and hold for six,
Five,
Four,
Three,
Two,
One.
And release for seven,
Six,
Five,
Four,
Three,
Two,
One.
I invite you to repeat the following affirmation after me.
This is your mantra of self-compassion.
These simple lines that you can always lean back on when you're feeling triggered and needing a quick reminder to bring you back down to the present moment.
Placing your left hand over your heart and your right hand over your belly,
Taking a deep breath and exhale.
I am suffering right now.
Everyone feels this way at times.
May I be gentle with myself in this moment.
I am worthy of receiving self-compassion.
Breathing in through the nose and out through the mouth.
Repeating one more time.
I am suffering right now.
Everyone feels this way at times.
May I be gentle with myself in this moment.
I am worthy of receiving self-compassion.
For just a few more moments,
Allow those words to resonate in your body and in your spirit.
Knowing that this self-compassion mantra can be used as a reminder when difficult moments and emotions arise.
It's always available to you.
Breathing one final deep breath in through the nose as we close the practice and out through the mouth.
Gently begin to bring awareness back into your body,
Wiggling your toes and your fingers.
And when you feel ready,
Open your eyes.
I thank you for joining me in this practice today.
I pray that you revisit this every day and as often as you need to when you're feeling triggered,
Abandoned,
Or just needing some support as you navigate difficult emotions.
Thank you.
