Hello everyone,
Welcome to another guided meditation,
This is a special one because we are collectively experiencing a need to feel supported in a moment of deep emotional activation.
Thank you for showing up in this way,
Whether you are physically meeting your inherited family for the coming Christmas celebrations or not,
The world is a bit on edge right now and it is our responsibility to regulate our emotions for the overall well-being.
I want to invite you to go on this short yet effective journey with me,
Leaving everything that don't belong in here behind,
Thoughts,
Ideas,
Imagination,
Inner narratives,
Make the conscious choice of letting it all float above your head without engaging or grasping.
You are just the observer of all that internal show,
Whether you're seated or lying down,
I trust that you are in the most comfortable position for you in this moment,
One where you can truly surrender to this present moment and melt onto the ground beneath you.
Now I want you to think of an image with the purest fresh air,
Perhaps you are in the Alps embraced by the mountains and you can see the top of the pine trees covered in snow.
Inhale deeply while visualizing that pure air getting into your system,
Hold for 4,
3,
2,
1 and exhale through the mouth everything that doesn't belong to you right now.
And again inhale deeply through the nose the fresh air from the mountain and hold for 6,
5,
4,
3,
2,
1 and release it out through the mouth,
Completely surrendering.
At this point your body is filled with the same purity of that pristine air from the mountain,
You feel fresh,
Rejuvenated,
Alive and in touch with the most loving parts of your being.
I would like you to reflect on two things that are most important that the people from your family circle do or say for you to feel safe,
Seen and at peace.
Two things,
What are these two things?
Can be a word,
A gesture,
A subtle eye blink,
Can be the simple act of sharing silence and not saying much at all.
Think of these two things,
What are they?
Now I would like you to imagine a scenario where you are gathered with your family,
Whatever that means to you,
You can be sharing a meal,
Spending time in the living room or walking outside,
Doing some shopping together.
I invite you to visualize yourself applying those two things with them.
You are giving and being to them exactly as you like them to be with you.
When you do that,
You are designing your reality in a way that mirrors your heartly intentions.
How does it feel to be loving to others in a way that makes them feel safe and understood?
And how does it feel to be loved by others in a way that makes you feel safe and understood?
Now I want you to remember that each time someone is speaking to you in a way that could trigger uncomfortable emotions,
You can just try and put all your attention into the sound coming from the person's mouth,
Taking the weight of the actual meaning away.
You can focus on the color of the person's eyes,
The smells around you,
The brightness of the light,
Or you can touch your thumb against your index finger to enhance the sensation of touch.
This will make you come into the so desired plenitude.
It will make you feel lighter.
It will make you feel more loving.
And that will benefit you and everyone around you.
When you're ready,
Take a deep breath.
Start moving your body gently.
Start tapping your belly very slowly and softly with all your fingers.
As if you were playing drums in a slow,
Soft way.
And down to your thighs,
Your hip area.
Keep on tapping slowly and softly.
And journey up to your chest area.
Around your heart as a sign of gratitude for being alive,
For being able to experience this human body and this magical experience that we call life.
Remember,
The world needs you exactly as you came,
Exactly as you are.
Until the next time,
Margarida.
