Welcome to this guided meditation and visualization for exploring or creating healing in a broken heart.
In this meditation I invite you to find a safe,
Quiet place to sit or lie down,
Making sure you are warm and comfortable.
With either your arms next to you,
If you are lying down or resting on your thighs if you are sitting,
Make sure that your back is straight.
Beginning we will slow down our breath to a four in count,
Four counts on a pause and then with all the air being released slowly out again for a count of four,
Breathing through your nose the whole time as much as possible.
So we are going to begin by breathing in,
Two,
Three,
Four and pause,
Two,
Three,
Four and out,
Two,
Three,
Four and in,
Two,
Three,
Four and pause,
Two,
Three,
Four and out,
Two,
Three,
Four and in,
Two,
Three,
Four and pause,
Two,
Three,
Four and out,
Two,
Three,
Four and once more,
Three,
Four,
Four and slowly exhaling out.
Once you come to the final end of that breath I invite you to bring your attention to your heart space.
It may feel numb or hard,
Sad or fragile.
No matter what you feel,
Really sit for a moment with what she is feeling,
What your heart feels like.
Can you name the emotion or feeling?
Or maybe you can liken it to the weather or something in nature.
If you can place an emotion or weather or other sensation even if it's feeling as numb as a rock.
Now begin to explore into the heart as if we were walking into a sacred and private space.
What does it look like walking in here?
What can you see?
What are the colours,
The sounds,
The textures?
What can you smell?
Allow the picture to become more vibrant.
Allow the colours to really build and the sounds to become even more present around you.
I invite you to welcome your younger version of you who lives in this place to make herself known.
May she come and stand in front of you.
What is she wearing?
What does she look like?
Can you see any emotions on her face?
She is a precious part of you that is kept safe in this sacred space.
This is a part of you that we reveal in our most vulnerable moments,
Your inner child.
And she is what needs your kindness and attention in the grief of this moment.
As you look at her,
Take a moment to speak the soothing kind heartfelt words that you think she needs to hear.
How would you comfort a child in their moment of pain?
Feel free to release the need to judge what you are saying or make it perfect.
Let her feel your love in your words to her.
If you want,
You can invite her in for a hug,
Welcoming her pain and hurt with your kindness and compassion.
Now give her a moment.
Let her speak to you.
Let her say what she needs you to hear in this moment and with this precious space you have with her.
If she has nothing to say,
That is perfectly fine.
But have a moment to let her speak and let her words or silence her.
Now that she has spoken to you and you have heard her words,
I invite you to become aware of the other people who are in this space.
You begin to see the forms of the people who are supporting you and caring for you in this time of hardship.
Become aware that your inner child lives with all the loving and caring people in your life.
That they too live in this sacred space because you hold them in your heart.
Begin to spot faces.
Take a moment to acknowledge each face and why they are here.
Even if they are no longer in your life or on this planet,
We still hold our loved ones in our heart.
So take a moment and see if you can feel grateful as you approach and become aware of each person.
If one is harder to find gratitude for or brings up strong emotions,
Allow yourself to keep looking and acknowledging that person.
Don't shy away from your feelings.
You are brave enough to feel you are courageous enough to love.
When you are ready and feel complete with the experience here in your heart,
Say goodbye to your heart space,
Your inner child and all those who reside here.
Slowly walk your way out of your heart space and into your body.
Feeling the movement of your breath and the weight of your body where you are sitting or lying.
Allow yourself to hear what is surrounding you and feel what is against your skin.
Take a final big deep breath,
Rolling your fingers,
Your toes and when you are ready you can open your eyes and return into your day.
This is the end of the meditation.
Go through the rest of your day remembering that your inner child is watching,
Caring for and loving you as you walk through this process.
