I'm glad you're here.
This meditation is for the moments.
When your mind knows you're done.
But your body still feels connected to someone.
When the pull,
The ache,
Or the confusion still lives inside you.
We're going to move through three things today.
We'll do some grounding breath work.
A gentle check-in with your body.
And a visualization to help you soften the bond that's still lingering there.
And all of it will be slow,
Safe,
And in your own timing.
So let's slow things down for a moment and let's take a gentle breath in through your nose.
And sigh it out through your mouth.
Grrrrrrrrrr!
Good.
Just let your body settle.
Let yourself arrive.
Just as you are.
Sometimes the body holds on to someone long after your mind has tried to let them go.
You feel it in your chest,
In the quiet moments.
In the places you don't always say out loud.
And that's okay.
It just means your body is still catching up.
So here,
We're not forcing anything.
We're not trying to fix the past.
Or just making a bit of space.
Between you and the feeling of them.
Allow room to breathe.
Of our room for you.
And that's all it is.
To slowly coming back to yourself.
So let's start by finding a position that feels supportive.
Let your shoulders soften.
Relax your jaw.
And before we change anything.
Just notice your breath as it is.
Feel your ribs gently expand with the inhale.
And fall naturally on the exhale.
No pressure.
No effort.
Just noticing.
We'll use the 4-7-8 breathing technique to calm the survival system beneath the bond.
So we'll inhale through the nose for four.
We'll hold for seven and exhale gently through the mouth for eight.
So let's move into it together,
Nice and easy.
So let's inhale for 2,
3,
4.
Hold for 2,
3,
4,
5,
6,
7.
Exhale for 2,
3,
4,
5,
6,
7,
8.
Inhale for 2,
3,
4.
Hold for 2,
3,
4,
5 6 7 Exhale for 2 3 4 5 6 7 8 In for 2 3 4 Hold for 2 3 4 5 6 7 Exhale for 2 3 4 5 6 7 8 Inhale for 2 3 4 Hold for 2 3 4 5 6 7 Exhale for 2 3 4 5 6 7 8 Inhale for 2 3 4 Hold for 2,
3,
4,
5,
6,
7.
Exhale for 2,
3,
4,
5,
6,
7,
8.
Beautiful.
And just let your breath fall into a natural rhythm.
And feel your body soften around it.
As the breath slows.
Let your awareness move gently inwards.
And bring your attention to your chest for a moment.
And just notice what's there.
Maybe there's an ache,
A bit of longing.
Some confusion.
Even anger.
Or maybe something else entirely.
Whatever shows up is okay.
Just let yourself notice it without trying to change it.
And take a soft breath in.
And let your exhale loosen that space just a little.
Now slowly bring your awareness down into your belly.
Where a lot of old emotion tends to sit.
The fear,
The tension,
The attachment or even a quietness that you can't quite name yet.
And inhale gently.
And exhale,
Letting it soften.
Good,
Let's do one more together.
A slow inhale And a long,
Easy exhale.
Beautiful.
And if it feels okay,
Let your body know.
I'm safe now.
I'm not going back.
Now let's move into your mind's eye,
Your imagination.
And picture yourself in a place that feels open and calm.
Somewhere you can breathe.
Somewhere your body relaxes without trying.
Take a moment and look around this space.
Notice the air,
The light,
The stillness.
Notice how your body feels here.
And now,
A few steps in front of you.
You see the person you've been trying to let go of.
They're not close.
They're far enough that you feel steady and safe.
In between you and them.
You'll notice a connection.
Maybe it looks like a cord,
A line,
A thread.
Just go with whatever shows up.
This connection is simply where old feelings live.
The ache,
The longing,
The confusion,
The anger,
The part of you that got used to them.
And just take a slow breath in.
And as you exhale,
Notice that connection shift a little.
Maybe it softens.
Maybe it flickers.
Maybe it loosens.
And now bring one hand to your chest.
And feel the warmth there.
Feel your breath under your palm.
Feel yourself here.
And quietly.
Inside,
Let this settle.
And with myself again.
This is me choosing me.
And with your next inhale.
See the cord become thinner?
And on your exhale watch it loosen in the middle.
Another breath in.
And another soft release out.
And notice it's starting to unweave.
Not snapping.
Not tearing.
Just gently coming apart.
Because you're not holding on to it anymore.
Take one more slow inhale.
And with your exhale,
See the cord let go completely.
Falling away without effort.
And take a quiet moment here.
And feel the space around you open up.
Feel your energy settling back into your body.
Feel yourself standing in your center again.
Lie there.
Clear.
More you.
Not because you forced anything.
But because you quietly chose yourself.
Take a moment to feel that.
And just notice what your chest feels like now.
What your breath feels like.
What's shifted inside you?
Now bring one hand to your heart.
And let your body hear this one more time I'm with myself again.
This is me choosing me.
Take a gentle breath in.
And a long,
Easy exhale.
Letting whatever's left soften on the way out.
Beautiful.
Let's do one more slow inhale.
And a long,
Releasing exhale.
You did something powerful today.
You loosen a pattern that once felt impossible to escape.
And you came home to yourself.
Take a moment to acknowledge that,
Even just a little.
You did this.
You showed up for yourself.
Now take one last slow breath in.
And a long breath out.
Come back to this practice whenever you need a reminder that you can return to yourself.
Just one breath at a time.
Thank you so much for being here.
