The Invisible String

This guided meditation is a helpful coaching tool I use with my clients going through losing a special loved one. With an introduction through a calming breathing practice, your nervous system calms down first as you take a journey to connect with your loved ones that have passed and even those that are still alive but are far away from you either physically and/or energetically.

Transcript

Coming to a nice comfortable seated position,

Begin to either close your eyes or simply soften your gaze down the roof of your nose.

Start to pay attention to your breathing and how the breath moves through your physical body.

Every time you inhale,

Where does the breath expand the physical body?

Simply observe without trying to change it.

Now begin to notice your exhale.

Is your exhale longer than your inhale?

Is it about the same length?

Or maybe it's shorter?

Allow yourself to observe it.

In a one-minute range,

We will typically breathe anywhere between 12 and 15 times.

We never really bring our awareness to that breath.

Give yourself the next few minutes to do even if it's just that,

Bringing awareness to the breath that gives your body vitality,

Life,

Energy,

Grounding.

The breath is part of the nervous system that both happens automatically without us having to sit there and tell the body to inhale and exhale repeatedly.

It just happens.

However,

It is also part of the nervous system which we can bring our focus to.

And by doing so,

We're able to learn so much about what is going on with us in the present moment.

Allow yourself to observe what is going on with you in the present moment.

If you are not already doing so,

Let your chest relax as you breathe in and have the inhale expand through the abdomen,

Breathing into the space behind the belly button.

And as you breathe out,

You hug your belly button back in towards your spine.

Keep breathing that way.

Inhale.

Imagine there is a balloon behind the belly button and you are breathing air into the belly,

Into the balloon behind the navel,

Behind the belly button.

Let it fill up.

This helps your lungs fully expand and sends signs to the nervous system that you're okay.

Everything is okay.

With the exhale,

Let the balloon deflate and imagine you're bringing the belly button back towards your spine.

Keeping the chest from moving,

You can bring one hand to the chest,

One hand to the belly if that helps.

Notice if there's any resistance in breathing this way.

When we live in constant fight or flight mode,

Our nervous system doesn't like it when we take over the breath.

Simply observe how your body feels by changing its breathing pattern.

If you feel any anxiety or nervousness,

Just tell yourself,

I'm okay.

Keep breathing this way throughout the entire meditation.

We're going to add a step to bring awareness to the different things you may be feeling and where you may be feeling them.

On your inhale,

Breathe in,

Scanning the energy from the base of your feet all the way up to the crown of the head.

Imagine the inhale is bringing energy from the base of your feet.

Continue to inhale and watch it wash over you all the way up to the crown of your head.

Notice if maybe there is a color that you see as you inhale to bring that energy up covering you.

Maybe there's a sensation or a feeling that you come across.

As you use your inhale to scan,

Notice if maybe there are any feelings,

Emotions that might be hiding somewhere in the body.

Thinking of it almost as like a laser,

A laser beam that goes from the base of your feet,

Pulling energy upward as you continue to breathe in,

Looking for that feeling,

Looking for any emotion.

Where is it hiding in your body?

If nothing comes quickly to you,

Maybe as you scan,

Look for certain feelings.

Scanning upward with your inhale,

Looking for sadness.

Where is sadness hiding in your body?

Where do you carry it?

Scanning upward with your breath in,

Looking for anger,

Looking for guilt.

Is there something that maybe you feel a little bit guilty about and you've been carrying it physically somewhere in your body?

If you feel it,

Your body also feels it and stores it.

Where is it hiding?

Noticing any embarrassment,

Any feelings of calm,

Joy,

Feeling excited,

Any jealousy,

Any shame or blame,

Any resentment.

Maybe you have all of these,

Maybe a couple,

Or maybe just one pops up for you.

Think,

Imagine,

Or feel that you can experience that sensation in your body,

That you can spot it,

You can find it.

If you can't necessarily feel it,

Imagine it.

Where would it be hiding?

If you can't necessarily imagine it,

Bring that logical mind to it and think,

Where is it?

This next step involves that continued inhale as you have located that emotion in your physical body.

Focus your inhale on that spot or those multiple spots.

And the exhale,

Whatever the emotion is,

Breathe it out.

Let yourself feel the words,

I accept anger if that is the emotion that's hiding in the body.

Fill in the blank.

I accept you sadness.

I accept you joy.

I feel you.

Breathe out.

And if it's just one specific emotion that you're feeling,

Every time you breathe out,

Keep repeating that same emotion,

That same feeling of acceptance.

Beginning to blur the lines between good emotions and bad emotions,

Knowing there's no such thing as a good emotion or bad emotion.

And notice how it makes you feel to know that.

Anger,

Jealousy,

Sadness,

Joy,

They're all part of our normal human responses.

Anger is not bad.

The response we have to anger is what can be bad.

But we have that choice if we simply let ourselves observe,

Which is what you're doing now.

Observe the feeling and accept it.

Now begin to shift your focus to the space in the center of your chest.

Focus on the space in the center of your chest.

Imagine that this whole part of your physical body is covered by a golden light.

Maybe this light shimmers and shines.

Maybe it has a physical form like golden armor.

Maybe it looks like a wheel,

A golden wheel moving.

Maybe it is simply like a light bulb.

Notice what feels right for you.

Focusing on this space in your body,

I want you to think of a person,

A loved one,

Or maybe a pet that you feel unconditional love for.

Imagining what they look like as if they're sitting right in front of you,

Noticing if your emotions change as you picture them,

As you breathe out,

Remembering to accept whatever emotion comes up.

Noticing the shapes of this person.

Do they have big round eyes?

Do they have very pointed ears,

A square jaw,

Chubby cheeks?

Notice their coloring,

The color of their eyes.

Are they wearing something?

Notice if there's a smell that you associate with this loved one.

The sound that they make,

Whether it's their voice,

Maybe if they're an animal,

Their bark,

Their neigh,

Their meow.

Imagine that you can hear it right in front of you,

That you can see this loved one.

As you feel the unconditional love,

Imagine you can reach out and pet and touch and caress this loved one.

How does their expression change?

How do you feel when you're around them?

Harness that energy in your heart around that gold light.

From that golden light,

Imagine that there comes an invisible string that connects you to another person that you love.

From your heart to theirs,

You are connected by this invisible string.

Think,

Imagine,

Or feel that connection.

And let that same energy create more strings attaching your heart energy to their heart energy.

All of the people that you care about,

All of the things in your life that you feel unconditional love for,

One string at a time.

Maybe there are endless strings coming out from this golden energy in your chest.

Maybe there's only one that is very important to you right now.

Feel that,

Noticing maybe one of those strings is thicker than the others.

Knowing that this invisible string is there always,

Regardless if that person is someone that you see on a regular basis.

Someone who has left the physical form and past,

Letting their soul expand into a version that could no longer fit their body.

Or if it's someone who the relationship is uncertain with,

Maybe it's someone you care about,

But isn't in your life the way you would want them to be.

You are always connected through these invisible strings because feeling that unconditional love really only helps you expand,

Helps you grow into the person that you are reminding you that you are love.

Feel those strings and follow them across cities,

Across states,

Across countries,

Across continents,

Across spiritual embodiment.

You don't have to see the person in their physical form every day in order to have this invisible string attachment,

This attachment that brings love and growth to your heart.

Let yourself feel those connections as long as you need to,

Noticing any emotions that come up.

Using your exhale to tell them they are accepted.

Stay with that visualization as long as you need,

Until you yourself can accept the emotions and can feel that radiating and beautiful energy coming from your heart,

Knowing that you are always close to those who you have formed unique bonds with.

There is no wrong emotion.

Accept it.

Accept yourself full of love,

Radiating compassion and forgiveness.

Om shanti shanti shanti.

Om peace,

Peace,

Peace to your heart.