Go ahead and find a place where you feel safe and comfortable.
You could be lying on your back or sitting in a chair.
Make sure that you feel supported,
However you decide to approach this meditation.
This meditation could stir up some emotions for yourself.
So please take care of yourself and give yourself space afterwards if you need to do some extra self-care like go for a walk or take a shower or make a cup of tea.
Those are all good things.
So once you're settled in,
Do something extra nice for yourself so you can feel just a little bit comfier,
Whether that's putting a blanket on you or a pillow behind your back.
No right or wrong.
And close your eyes.
Come into your breath.
Breathe in and out through the nose.
Allow your inhale to expand your belly forward.
And at the bottom of your exhale,
The navel will pull into the spine,
Pressing out any stale air.
Find your rhythm,
The rhythm that works best for you.
Nice work.
And now take a few moments.
It might take some time to come up with a difficult memory from your childhood where your needs were not met,
Where you needed support and you did not get the support that you needed.
And when you bring it to your mind,
See if you can picture yourself or if you can describe even what you're wearing,
How old you were,
Where you were.
And notice if you start to feel any sensations in the body,
That's normal.
Pay attention to that and remind yourself that you are safe right now and you're choosing to engage.
This is your choice.
And if at any point this feels like too much,
Give yourself permission to not go there right now and to find somebody who is skilled in this that can do it with you.
I'll give you just a few more moments to bring this memory to mind and allowing as much color to come to life to it.
So just noticing if there are any smells that remind you of this or who else was around,
What the weather was like.
And the emotion could be intense.
And now conjure up a support team or person.
What did you need in that moment and who did you need it from?
So you can get really creative here.
It could be you as an adult now soothing the little kid version of you.
It could be a pretend big sister or brother that's soothing the little version of you.
It could be one of your parents or caregivers.
See what would feel most nourishing and supportive to you.
There's no right or wrong as long as it feels supportive.
And once that person is created,
Allow them to soothe you and to support you in the exact way that you needed.
It might be a hug.
It might be sitting next to you.
It might be telling you that they believe in you.
Notice what happens in your physical body as you get the support that you need.
I'll give you just a little longer.
When we do this,
It actually rewires and starts a new pathway in our brain and may have immediate impact on how you navigate life in this moment.
In your moments when you're done this meditation,
Pay attention to if you notice any shifts and know that you can always come back to this.
You have all the tools you need inside of you.
And if it feels appropriate,
You could extend gratitude towards the support person.
Notice what has happened for the little version of you.
Has anything shifted?
Take a nice deep inhale and a sigh.
With all your toes,
Rub your hands together.
Watch the arms up overhead as you open the eyes,
You might feel called to yawn or wiggle your head.
Listen to any intuitive movement that your body would like and give yourself the space that you need to allow this to land with you.
And if something still feels activated,
I encourage you to reach out to somebody for support or do something that you know is grounding for you like for most people being outside is really grounding or even stomping your feet on the floor or eating some heavier food.
Those are all useful tools.
Okay,
Thank you so much for joining me.
