This visualization supports healing from a past hurt that keeps replaying in your mind.
By inviting Jesus to step into the past with you,
You will be able to reframe an interaction in which another person hurt you with actions,
Words,
Or both.
This is a safe space to heal and experience transformation.
So let's begin.
We will start with some breathing to create a sense of safety for our mind and body.
So take in a nice deep breath and let it out slowly.
As you take another breath,
You may close your eyes if you wish,
But this is optional.
Breathe in again,
Letting your ribs and belly expand,
And then release the air,
Exhaling all of it out.
Inhale again slowly,
And then on the exhale,
Let out a sigh.
Take three more slow breaths at your own pace,
Aiming to make the exhalations a little bit longer than the inhalations.
Notice how just by focusing on your breath,
Your breathing slows down.
Now let your breath return to a natural rhythm as you listen.
When an interaction from the past hurts deeply,
Sometimes we try not to think about it.
The more that we try to push it away,
The more it comes back to haunt us.
Other times we keep replaying the scene,
Trying to come up with a better response,
As if mentally rehearsing different options will give us a sense of resolution,
Or it will help us to be more prepared and protected in the future.
But this kind of thinking only keeps us stuck in the past,
Repeatedly reviewing what we do not want to experience ever again.
And sometimes reviewing all the ways we could have responded only leaves us frustrated or ashamed that we failed to react differently than we did.
What we really need instead is to offer ourselves grace.
No one responds perfectly when triggered,
And we all need permission to be human.
Take in another nice deep breath now and exhale it out on a sigh.
Now allow that scene that keeps replaying to come into focus.
If you wish,
You may place your hands over your heart.
You did your best.
Let go of what could have been and know that you are not alone.
Now go ahead and let your hands drop into your lap or by your sides,
And let the scene continue to unfold.
As you do,
Imagine that Jesus steps between you and the other person or the other people who are present.
He faces you and looks into your eyes.
Is there anything you want to say to Jesus now?
Be honest and express whatever is on your heart,
Knowing that he can handle everything that you need to say.
Jesus continues to look at you with love and kindness.
Let the scene continue to play out now as the hurtful words,
Actions,
And facial expressions come at you.
See them as fiery darts that are intercepted by Jesus.
One after another,
The darts fly through the air and hit him in the back.
He flinches a little with each blow but remains steady.
Sweat beads up on his forehead and tears begin to run down his face.
But the love radiating from him is unwavering.
He patiently takes the impact of each painful word,
Each painful look,
Each painful action again and again until it is finished.
Then he stretches out his hands towards you.
He comes upturned and speaks to you intently.
I was there with you.
I have seen it all.
I have ached with you through it all.
I can hold all of it for you.
If you are ready now,
Scoop up all of your pain and place it in his open hands,
Letting the hurt melt away from you as if carried by a gentle wind.
Little by little,
As the wind blows,
Your pain flows out of your body,
Out of the places it has lodged.
It flows out of your mind and out of your heart.
It flows out of your shoulders and your stomach as the tension held there releases and melts away.
You no longer have to carry the burden of protecting yourself.
You can let that go.
Jesus will carry it for you.
The wind continues to blow and ushers in a gentle melody,
A song of freedom and celebration.
And you notice that Jesus is singing along.
He is singing over you a soothing lullaby and he is inviting you to see past what has happened and to look deeply at who he created you to be.
Your broken places allow his light to shine through and you are radiating.
Nothing is wasted and he delights in you right now,
Today,
Right where you are.
Wrap your arms around yourself and inhale deeply.
Then release your breath.
Take a few moments now to soak in your experience.
Dear one,
Jesus' sacrifice for us was much more than a one and done event that happened a few thousand years ago.
He truly offers to bear it all.
Psalm 34 18 says,
The Lord is near to the broken hearted and saves those who are crushed in spirit.
Jesus suffered for us on the cross.
He suffered for our sin,
But he also bore our sorrows and our pain.
Isaiah 53 4 says,
Surely he took up our pain and bore our suffering.
Know that his offer to take your place applies to all your suffering and it is available to you whenever you are ready to receive it.
Please know that the process of letting go of hurtful experiences and trusting Jesus with your pain is a process that you will most likely experience in stages.
Let the healing take time and be patient with yourself.
You may want to revisit this visualization again and again.
Please also know that even though Jesus will protect you and bear your pain,
It is important to set boundaries and seek support if you are in a relationship with someone who's repeatedly hurtful or unsafe.
Let's take a few more deep breaths now.
Allowing a sense of peace to wash over you.
If you wish,
You may take a few moments as you breathe to say a prayer of gratitude to God for what he has done for you.
Continue to take deep breaths now,
Breathing peace in and out.
Breathing peace in and out.
Whenever you are ready,
You may come back into your space.
Let the healing take time and be patient with you.
