Hi and welcome to this meditation on healing from a breakup.
Breaking up with a loved one is a profound experience that can cause us intense pain,
That can flood us with emotions,
And leave us feeling totally disoriented.
Fear,
Anger,
And sadness are all emotions that can arise and that we are allowed to feel.
And while we may not want to experience these difficult emotions and try to numb them with activities or substances,
It is only by letting the emotional waves flow through us that we can make real progress in our grief work.
For what we resist persists and what we embrace fades away.
As we come to terms with the loss of certain aspects of our relationship with another person,
It becomes increasingly clear that these aspects exist within us as well.
We can train ourselves to see our separation as a precious invitation to return to our own wholeness,
To care for the parts of ourselves that we've neglected,
And to better give love to ourselves.
By cultivating patience and compassion for ourselves through this difficult time,
We gradually emerge on the other side of the storm with greater strength and a deeper awareness of who we are.
Our choices become more aligned with our deepest aspirations and we regain the energy to go out and meet all the beauty life has in store for us on our path.
That's what we're going to practice in today's meditation.
Start by settling into a comfortable position,
Creating conditions for you to be both relaxed and attentive.
Allow your spine to naturally lengthen,
Finding a posture that feels effortless.
Take a deep breath in through your nose,
Allowing it to fill your entire body,
Then exhale slowly.
With each exhale,
Release any obvious tension you may notice,
Perhaps in the face,
The shoulders,
Or hands.
Now,
Gently close your eyes and mouth,
Breathing steadily through your nose.
As you become still,
Focus your attention on an anchor for this meditation,
Perhaps the sensation of the breath entering and leaving your nostrils,
The gentle rise and fall of your chest,
Or the subtle movements of your abdomen.
If you notice your mind has wandered during this practice,
Know that it's natural.
Simply acknowledge the distraction and gently guide your focus back to your chosen anchor here in the present moment.
Observe your breath with a sense of curiosity,
As if exploring it for the first time.
Take a moment to scan your body,
Noticing any sensations or feelings without judgment or attachment.
As you continue to breathe,
Allow your breath to naturally fill your entire body,
Naturally slow down,
Feeling each inhale and exhale with greater ease and depth.
Notice how with each breath,
A sense of calmness and tranquility fills you,
Softening any remaining tension or stress.
Remain in this state of mindful awareness,
Allowing yourself to simply be.
If during the meditation you feel the need to cry or to otherwise stop the practice,
Know that it's perfectly okay to pause the recording to give yourself the space to fully feel your emotions.
You can always come back to the meditation when you're ready.
Now visualize your ex-partner's face in front of you.
Observe the details of his or her face and body language.
Turn your attention inward and see if any thoughts or emotions emerge that agitate or hurt you in relation to this person.
Here and now,
Observe what's difficult for you about your ex and feel its effects in your body.
Notice the physical sensations in the areas of your stomach,
Your chest,
Your throat.
While remaining focused on your breathing,
See if you can recognize the emotion associated with the physical sensations you feel and name it internally.
Is it sadness,
Resentment,
Fear,
Or a mix of these or other emotions?
And ask yourself,
What part of me is hurting?
What's difficult for me to accept?
Allow the emotion to live within you.
Embrace it.
Listen to your inner state and feel whether it signals a need that you have,
Perhaps for self-acceptance,
Tenderness,
Or understanding.
Now see how you can take care of this need yourself.
Imagine a benevolent light enveloping you,
Feeling that part of you that needs it with love.
You can also put your hand over your heart to feel all the love moving from you and back towards you.
Now visualize yourself on a trail in the middle of nature,
Walking side-by-side with your ex,
And gradually arriving at the junction where your paths separate.
Feel your hand in theirs,
And feel how gradually your two hands detach from each other,
So that you can each take the path that's meant for you.
Here and now,
With each breath,
Summon the courage to release the hand of this person you've loved.
Visualize yourself now walking alone on your own path,
One step at a time,
Firmly supported by the earth beneath you.
You're now free to go your own way,
And to let go of the burden of the world around you.
You're now free to go your own way,
And to learn from your past relationship.
Start by remembering a moment you enjoyed with your ex,
And for which you're grateful.
Perhaps a lesson that made you grow,
Or a moment when you felt loved.
Here and now,
With each breath,
Call up a feeling of gratitude for all the teachings and love you received thanks to this person.
Now bring to mind a situation you didn't like to experience in your relationship with this person,
And which you don't want to find again in your love relationships in the future.
Here and now,
With each breath,
Call up the relief of no longer having to go through such an unpleasant experience with this person.
Now imagine what awaits you on the road ahead,
What new and beautiful landscapes and experiences await you.
And silently wish yourself,
May I be at peace,
May I be happy.
And may my dreams come true.
Now see if you can extend these wishes to your ex for their journey ahead.
With each breath,
You may wish them,
May you be happy,
May you be healthy.
And may your dreams come true.
Now we're going to focus on seven affirmations to help you give yourself love during this challenging time of separation.
Allow the words contained in these affirmations to resonate within you,
While remaining focused on the sensations of your breath.
First affirmation.
No one's wrong,
No one's right,
We just have different perspectives.
Second affirmation.
I treat myself with respect.
Third affirmation.
I give myself the love that I need.
Fourth affirmation.
I do not need to be completed,
I am already whole.
Fifth affirmation.
I'm exactly where I'm supposed to be for my personal evolution.
Sixth affirmation.
Pain helps me to evolve and grow.
Seventh affirmation.
My heart is open to new experiences.
Giving and receiving love.
As you prepare to transition back to the external world,
Gently bring your awareness back to your surroundings.
Begin by tuning in to the sounds that surround you,
Allowing them to anchor you in the present moment.
Feel the weight of your body supported by the surface beneath you,
Grounding you in the here and now.
And when you feel ready,
With a sense of gratitude for this time you've dedicated to yourself,
Gently open your eyes to let the light in.
I hope this meditation was useful for you.
Feel free to come back to it if you feel the need,
And I'll see you soon for new meditations.
