Welcome.
We'll begin,
As we always do,
With a relaxation of the body so that we can be more present to this experience in a centered and grounded way.
Let your attention settle on your breath,
Noticing your inhale and your exhale,
And with the next breath or two,
Encourage a longer inhale and exhale to fully connect with your breath.
Draw your attention to the crown of your head.
Allow your attention to begin to draw it downward from the top of your head,
Relaxing your scalp,
Softening your forehead,
Loosening your jaw,
Relaxing any tension in your face,
And letting go of any constriction or tension in your neck and throat.
And with your next breath,
Let your shoulders drop and relax,
Breathing in to the top of your back,
Relaxing your chest and your arms,
Letting your hands rest gently wherever they are right now.
And on your next breath,
Draw your attention inward and relax your heart.
And now soften and breathe into your belly,
Taking another deep breath in and out.
And let your attention draw downward to your hips,
Your thighs,
Your buttocks,
Breathing in deeply into your body and letting your lower body begin to soften and relax.
Notice your calves and tell them to soften and relax with your next breath in and out.
Now feel your feet,
Relaxing them,
Letting them melt into wherever they are resting right now.
Now notice how your body feels all over.
If there's any place that still feels tense or tight,
Bring your attention there and use your breath to let go just a little bit more,
Relaxing,
Releasing,
Softening.
Now let's allow yourself a few moments to wonder about and bring forth whatever feels hurt or broken either in your life or in your being.
Let any images,
Thoughts,
Feelings arise that need attention regarding this part of your life.
Are you aware that you're strong enough to hold this part of you fully?
Can you stay with whatever part feels hurt,
Holding it in your attention right now,
Imagining yourself opening to become a field of attention bigger than your hurt.
And even as you bring forth memory or the part of you that feels vulnerable,
Can you also stay in the part of you that is strong and open,
The part of you who handles your everyday life,
The bigger part of you who can hold you in love and compassion.
And as you notice this hurt part and this stronger part,
Can you sense that there are different parts of you that can be weak and can be strong?
Allow yourself to explore this aspect of becoming aware of and connected to different parts of you within all the parts of you that make up how you move through your life.
We all have more strong parts,
More capable parts,
And then more weak parts,
More vulnerable parts.
Let's just pause here for a few moments,
Staying with your breath and whatever's in your awareness as you experience the parts of yourself as the stronger part of you holds the hurt part of you in love and compassion.
And as you continue to breathe and relax,
Remembering you are strong and resilient,
Can you acknowledge what's hurt or broken?
Can you allow the story of this to come forth in your mind?
This story is a factual story about this part of your life.
It's how it happened,
It's how you feel and felt,
What you thought and think,
And what actually happened in the event.
The story might include how it makes you feel about yourself now and what you believe because of it.
It can be helpful to take time to journal about this,
To see the facts on paper,
To release some of the feelings and thoughts through writing,
And to open more fully to it by acknowledging it as something that has happened and is over and you're now working on healing.
You may choose to pause here and journal.
Do you feel ready to explore the story in a way where you can tell it and hold it while being in the stronger part of you that's not emotionally overcome by it?
So we'll pause here and breathe and allow yourself to be with the story as if it were finished.
Or you may just want to quiet your mind and heart by breathing and relaxing for now,
Re-engaging with that stronger,
Compassionate,
Loving part of you that can hold what's happening in you right now.
And now as you take your next breath,
Can you wonder about how it would feel to be at peace and no longer suffering or feeling hurt by what's happened?
Can you imagine being so at peace that your story no longer feels alive in you but feels like a part of your past?
Is there some action you need to take to be at peace in this way?
Is there any forgiveness or self-forgiving?
Any telling someone something or writing something that would help you?
Know that you can do this.
Can you imagine that you are stronger than you ever thought?
Can you imagine that you were more at peace than you ever felt before?
Can you let go a little more and imagine feeling more deeply relaxed as you imagine this hurt being over,
No longer in your body,
Your heart,
Or your mind?
And as you let go a little bit more,
Notice any sensations in your body of being at a deeper level of peace and acceptance.
Let's pause here and breathe and steep in a feeling of the deepest peace you can imagine.
Let's pause here and breathe and steep in a feeling of the deepest peace you can imagine right now.
As we're ready to close this meditation,
Can you bring forth a strong part of you once more that now can feel a deep peace while knowing there is a part of you that has felt hurt?
Can you imagine being strong,
A person who can be of comfort to self,
Even when not feeling completely whole or mended,
But also at peace and loving?
This strong you can hold all of you,
Letting any hurt parts relax and let go.
Be loved and tended and be allowed to feel like they are mending as you hold yourself in strength and love.
Can you be both parts and let go into being all of you right now,
All the parts?
Can you imagine bringing yourself into wholeness through your own love,
Through attention,
Through time and inner connection?
How is it feeling to be in this space?
Let's take another deep breath and simply be in this inner connection for a moment and bring your attention to your breath.
If you'd like to,
Bring your hands to your heart or to prayer posture or even wrap them around you in a warm hug.
Breathe three times in the center of your body.
Big breaths and thank yourself for spending time bringing yourself back towards a more whole self into a deeper peace and a recognition of all that you are and all that you can become.
Thank you for being with me.
I wish you well.
