Welcome to this meditation called From Rupture to Repair.
My name is Kat.
I'm a family constellation therapy facilitator and intuitive medium.
If you've recently experienced a rupture,
A moment of conflict,
Disconnection,
Or pain with another person,
This meditation is here to hold you.
Through gentle somatic practices,
Body awareness,
And calming breath work,
You'll be guided back into your center,
Into warmth,
Clarity,
And rest.
You'll be invited to honor the feelings that arise from the rupture,
To feel them safely in your body,
And to reconnect with your heart's natural wisdom.
This meditation isn't about rushing to fix or force anything.
It's about creating the inner space for healing,
So that when and if repair becomes possible,
You meet it with an open and steady heart.
Take your time,
Move slowly,
And know that every step you take back toward yourself is an act of profound courage.
Find a comfortable place where you can sit or lie down with support,
And close your eyes if that feels safe,
Or you can soften your gaze.
Let your hands rest wherever they feel most comfortable,
On your heart,
On your belly,
Or on your lap,
And begin by taking a slow,
Deep breath in through the nose,
And a long,
Slow exhale out of the mouth.
And again,
Inhale,
Filling up the lungs,
And exhale,
Letting it all soften and release.
And one more time,
A generous breath in,
And a gentle breath out.
Gently cross your arms over your chest,
Each hand resting on the opposite upper arm or shoulder,
Like you're giving yourself a hug.
And begin to lightly tap each shoulder,
Alternating left and right,
Left and right.
Find a steady rhythm of tapping that feels comforting.
Find a steady rhythm that feels grounding and safe.
Feel your body start to respond to this gentle,
Rhythmic touch.
Feel the mind slowly loosen its grip.
Feel your spirit slide into your body,
And let your hands pause,
Giving yourself a little squeeze,
And then let them fall back into your lap,
Or back to your heart.
And now turn your attention inward,
Scanning your body from the top of your head,
Down to your toes,
Noticing where the lingering memory of the rupture,
The tension,
The grief,
Or the confusion might still be living inside you.
Without judgment,
I'd like you to notice it.
Is there tightness in my chest?
A swirling sensation in my stomach?
Heaviness in the shoulders?
Or am I feeling numb?
Become aware of all of these parts of you,
Where this emotion,
These feelings have housed themselves in your body.
Come back to your breath,
And breathe into those places,
Offering it your warmth and presence.
You might even say,
I see you.
I feel you.
I know you are allowed to be here.
Notice the textures of these sensations.
Are they sharp,
Dull,
Heavy,
Or light?
And if you feel cold,
You can gently place a hand on that area now,
Offering it your own comfort,
As you would for a child.
And now,
Imagine with every exhale you take,
The body feels safe enough to gently unwind.
Using your breath,
Envisioning your whole body settling into a deeper state of rest and digest.
This place of opening in the body,
Where healing can begin.
Maybe rolling the shoulders back and away from the ears,
And creating an opening in the heart with your body.
Feeling the ground beneath you,
Sturdy and unwavering.
Feeling its support as it holds you.
You are safe to soften,
And you are safe to breathe.
Imagine a tiny seed of clarity forming at the center of your heart.
Now that we've brought you back into your body,
You have clarity.
And knowing that even after rupture,
Repair is possible,
In your time,
In your way.
Sometimes,
Repair only happens within us,
If the other person is not safe to experience it with.
And sometimes,
Repair is possible when the other person is safe and willing.
Tune into yourself now,
In this place of grounded clarity.
Decide that you don't have to rush,
You don't have to force reconciliation,
And you don't have to do it alone.
Even if you're finding repair within yourself,
You are so supported,
Loved,
And guided by your spirit team,
And your ancestors,
Even your angels.
You simply need to stay connected to the truth of your own heart.
When the time is right,
And only if it feels right,
You will sense it.
A quiet readiness to move toward repair.
And if that moment doesn't come,
Or if the repair happens silently within you,
That too is valid,
Sacred,
And whole.
Maybe even the most important.
So place one hand on your heart,
And one hand on your belly,
And take a slow breath in through the nose,
And out.
You are not broken.
You are growing,
Deepening,
Becoming.
And sometimes our greatest growth happens in the rupture,
And the repair.
We have to be willing to be students of life,
And not hold ourselves to perfectionistic expectations.
Sometimes what we don't know,
We simply don't know.
And life gives us opportunities to learn.
So the rupture does not define you.
It does not define your heart,
Your courage,
Your truth,
Your clarity.
So carry this feeling forward.
Carry this open-hearted clarity with you.
You may even want to grab a journal and a pen after this meditation,
And write down what it would feel like,
And how it would feel like,
With this open-hearted clarity to move forward.
Whether within,
And or with another.
This clarity you have is your truth and confidence in understanding what you need.
And you can return to this practice anytime you need to anchor yourself,
Process big emotions,
Or prepare your heart for whatever step comes next.
Allow yourself to be a student of life.
You're doing beautifully.
You are not alone.
And you are so loved.
When you're ready,
Gently wiggle your fingers and toes.
Come back to your breath.
And stretch your body in any way that feels good.
And as you open your eyes slowly and return to the room,
Welcome yourself back home.
