Taking a moment to get yourself comfortable,
You might like to find a comfortable chair or a cushion or lie down,
Whatever feels safe and comfortable for you and when you're ready gently closing your eyes or if you choose not to close your eyes gently soften your gaze and find a neutral space to look in your room,
Taking a moment to breathe in and out almost like you're filling a balloon and breathing out like you're letting out all the air slowly,
You might like to let your shoulders drop,
Allow your jaw to unclench if it's feeling tight and an inner knowing of right now you don't have to fix anything,
Saying to yourself I am here,
I am here and in your own time noticing the weight of your body against whatever surface you're seated on and the parts of your body that are touching the surface below you and gently imagining roots gently growing down from your body like a tree grounding you,
This might be perhaps through your feet or your seat or your back into the earth below,
Feeling that support of the earth,
No matter where you are in the world the ground is always there,
Helping you to feel steady even when things around you might be changing and when you're ready imagine a version of you standing in front of you,
Be gentle about this image,
You're seen not as someone's kid,
Not in mom's house or dad's house,
Just you,
What do you love,
What do you need right now and asking yourself what makes you feel safe even for a moment,
Imagining what you might say and if nothing's being said that's okay too,
Gently looking at this version of you and if it feels comfortable for you saying to this image and version of you,
You are still you even when everything feels messy,
You're allowed to have your own thoughts,
Your own space and your own heart and in a different place to that image,
When you're ready picturing your mum but this picture is not just as your parent but as a person,
It's hard to believe sometimes that she was once a kid too,
She had dreams,
Fears,
Her own hard days as well,
You don't have to fix anything for her and you don't have to be in charge of her feelings and if it feels comfortable for you,
You can say this in your mind to yourself or to your mum,
Mum you are you,
I am me,
You have your own feelings,
Sadness,
Happiness,
Everything in between or neutrality,
I can love you without losing myself and if it feels right in this moment,
You can imagine giving her a genuine smile and then turning back towards yourself and when you're ready picturing your dad but also not just as dad but as a whole human being,
He's had his own story,
His own emotions,
His own hurt and gently saying in your mind,
Dad you are you,
I am me,
I'm allowed to have space,
I can care about you and still listen to what I need.
Imagining your parents,
Your dad and your mum in different places,
Knowing that you don't have to choose sides,
You don't have to shrink yourself and allowing that to gently land in your body.
If any feelings come up about the pressure of having to make a choice or look after one or both parents,
Noticing those and imagining them like waves,
Breathing them in and letting them out and if it feels comfortable for you imagining both of your parents in their different places,
Leaving this image but with a friend,
Each person with a friend,
Could be someone that you know,
It could be another relative,
It could be light shining on them,
Noticing the support that they have as they gently move from your vision separately,
Knowing that love has them.
As this happens,
Drawing your attention back to yourself,
Feelings or thoughts that might have arisen,
It's so understandable to have those.
You might even like to imagine yourself from a few years ago,
Walking up to this inner kid,
Perhaps you want to put your arm around them or kneel beside them and say hey I've got you,
We're okay,
You didn't do anything wrong,
This stuff happening with your parents is not your fault,
It's not your fault and it's okay to feel everything that you're feeling and gently imagining wrapping your inner kid or yourself in a warm hoodie or blanket,
Perhaps it's a weighted blanket or something light,
Imagining that around you and let that warmth soak into your body now and breathing out,
Feeling your body,
Noticing where it's in contact with the floor or wherever you're seated or lying down,
Gently becoming aware of your breath and saying quietly to yourself,
I am still me no matter where I am,
I am still me no matter where I am and in your own time you might like to wiggle your fingers and your toes,
You might like to have a stretch,
Whatever feels comfortable for you and take this moment to thank yourself for taking the time to meditate today,
Gently opening your eyes,
Know that you are love and that you are light,
Gently allowing this to carry you into your day or into your night.
