We all have times when we could really use our own inner champion to guide and encourage us through some tough situations.
We actually already have an inner champion within us,
But sometimes we need a little help bringing it out.
In this meditation,
We will resource positive experiences from supportive relationships in which we felt,
Or feel,
Championed.
Your inner champion acknowledges your hard work and dedication,
Hears your fears and your grief,
Sparks your courage,
And offers balance and compassion in times when you need it.
It's like having your wisest,
Most loving,
And most motivating best friend always at your side.
It may be helpful for you to pause this meditation and write the answers to some of the questions while you listen,
Or to have a journal nearby for when the meditation is finished so that you can reference your newly created inner champion when the tender parts of you need its loving care.
Let's start by closing the eyes or softening your gaze,
And becoming aware of your body gently breathing,
Not forcing or controlling the breath in any way,
Simply noticing,
Following the breath for a few cycles,
The stream of air cool on the in-breath and warm on the out-breath.
Gently in,
Gently out.
And then settling into the body,
Bringing your attention to your feet,
Noticing the weight of your legs,
And how gravity holds you in your seat,
And noticing the softness of your torso,
How your belly and ribs expand and contract with the breath,
And checking in with the shoulders,
Maybe softly rolling them back and relaxing them down.
And then softening the face,
Paying special attention to the brow and the tiny muscles around the eyes,
Relaxing the jaw,
Maybe slightly parting the lips,
Allowing the face to be still and expressionless.
Now let's consider your support system,
Past and present.
First bring to mind your current tribe,
The people in your life right now who love and support you.
Who are these people?
How do they show you support?
How do they encourage or inspire you?
And then bring to mind the people in your past who have supported you.
These could be parents,
Teachers,
Coaches,
Or any other role models you may have had.
Who were these people?
How did they support,
Encourage,
Or inspire you?
How did it feel to be championed by them?
And finally,
If it fits,
Bring to mind anyone,
Real or fictitious,
Who you admire.
This could be characters in literature,
Movie characters,
Religious icons,
Mythological gods,
Anyone else.
What is it about these beings that you find inspiring?
How could these characteristics be helpful to channel into your own personal inner champion?
Now holding all of this in your awareness,
Imagine combining the qualities from your current tribe,
Your past support system,
And the group you admire into one customized inner champion.
What does your inner champion look like?
What does your inner champion sound like?
Which qualities or traits are most prominent in your inner champion?
What does it feel like to be in the presence of your inner champion?
And when you feel like you have a solid understanding of your inner champion,
I invite you to tuck it into the back of your mind just for a few moments.
Don't put it away entirely.
We're going to call upon it again in a moment.
But for now,
I would like you to bring to mind an aspect of your life where you have been struggling.
This can be any part of you,
Big or small.
Maybe it's a nagging voice that tells you you don't measure up,
Or a part of you that struggles with your body image,
Or a part who is deeply hurting and in need of comfort.
If this is your first time doing this kind of work,
I suggest starting with a struggle that is lower in intensity,
Like a 2 or a 3 on a 1 to 10 scale.
If you have some experience with inner work,
Continue at your comfort level.
I'll give you a moment now to bring into your mind this part of your being that needs attention in some form.
Where are you feeling this part in your body?
What concerns are arising?
Take a moment now to really listen with compassion to whatever is coming up for you.
And when you feel like you have a solid understanding of the part of you with a concern or a struggle,
Imagine bringing out the inner champion you created a few moments ago.
You could imagine the struggling part of you on your right,
And your inner champion on your left.
Or if it feels right,
You could imagine all three of you,
Your inner champion,
Your struggling part,
And you sitting together at a table,
Or around a campfire,
Or whatever feels like a safe and cozy way to connect.
Now take a moment to allow the part of you who is struggling to express their concerns so that the inner champion can listen.
Imagine your inner champion compassionately taking in all the concerns from this struggling part of you.
And then allow your inner champion to respond to this tender part of you.
What wisdom and guidance does your inner champion offer to this part of you who is struggling?
How does your inner champion meet the needs of your struggling part in ways that honor and validate its concerns?
And then maybe checking in with that struggling part.
How is this part of you responding to your inner champion?
Does this struggling part of you feel like their needs have been met?
Or is there something more that they need right now?
If there's something more that they need,
I invite you to take a moment now to consider ways that you can honor those needs,
If not directly,
Then through creative expression like art or music or imagination.
And if the part of you who has been struggling feels like their needs have been met,
What words of wisdom or encouragement from your inner champion will you take with you after this meditation to help continue the healing of this struggling part of you?
I encourage you to keep the lines of communication open within yourself in whatever ways are meaningful to you.
Many people find value in journaling or further meditations.
You can even simply use self-talk to continue these conversations in your mind as you go about your day,
Checking in to see if you need any encouragement or compassion from the wise inner champion that you have created.
Thank you for sharing in this practice with me.
From my inner champion to yours,
You are beautiful,
You are enough,
And you are loved.
