Many of our emotional behavioral patterns are inherited from our parents,
Who in turn inherited them from their parents and so on.
While some of these patterns can be useful,
Others do not serve us.
Fear,
Traumas,
Insecurities,
Or unnecessary defense mechanisms.
That we can call ancestral wounds.
If you're carrying certain wounds,
It's possible to heal them not only for yourself,
But for your entire lineage.
This meditation will help you do that using visualization,
Heart opening,
And loving kindness.
Find a comfortable seated position,
And please close your eyes.
Inhale through your nose,
And exhale through your mouth.
Inhale again nice and deep through your nose,
Exhale fully out of your mouth.
Inhale like you're drinking in the air,
And exhale fully out of your mouth.
Inhale to the deepest part of your lungs,
And exhale.
Continue breathing only through your nose,
Allowing yourself to find a peaceful rhythm.
And now bring your attention to the crown of your head.
As you breathe,
Gently and easily,
Allow the topmost part of your body to let go.
Whatever that means to you.
If you'd like,
You can visualize the energy at the crown of your head,
Releasing and flowing downwards towards the ground.
You can follow this flow of relaxing energy with your mind's eye,
Allowing all the touches to release and relax.
Your eyes can release and relax,
Your facial muscles,
Your mouth,
Your neck,
Your shoulders.
Continuing to breathe gently and easily,
And noticing how good it feels to let go.
How good it feels to settle down and surrender.
Allowing the flow into your arms,
Relaxing your arms,
Relaxing your forearms,
Relaxing your hands.
Continuing to breathe gently and easily as you let go of the day.
Bringing your attention to your chest,
Feeling the air move gently in and out of your lungs.
Allowing your back muscles to release while still holding you upright.
You can visualize your spine expanding so that the crown of your head reaches up towards the sky,
While your tailbone reaches down,
And allowing its natural shape to hold you up so your back muscles can release.
Allowing your organs to relax,
Breathing in such a gentle and easy way that your diaphragm can relax.
Releasing any tension in your abdominals,
And allowing this flow of relaxing energy to follow your attention to your pelvic area.
Relaxing your hips,
Relaxing your butt muscles,
Breathing and enjoying this deepening relaxation.
Allowing the relaxing energy to flow into your thighs,
Allowing your thigh muscles to relax.
Your lower legs,
Your calves,
Your ankles can relax.
And finally,
Allowing the flow of relaxation into your feet,
Allowing your feet muscles to relax.
Allowing your feet to release all the energy of the day.
Your feet are receptors for connecting with the earth.
Whether they are in contact with the ground or not,
You can visualize the energy of the day releasing from your feet and being absorbed by the earth.
Breathe.
Now notice the feeling in your heart center,
In the middle of your chest.
Imagine your heart center opening like a portal.
Imagine your heart shining out love.
And please repeat the following words in your mind.
May I be well and happy.
May I be free of pain and suffering.
May I be free of anger and sadness.
May I feel at peace.
May I feel endless gratitude and appreciation.
May I forgive and let go.
May I be well and happy.
Breathe and observe.
Notice the feeling in your heart center.
Visualize your heart pouring out a loving light that washes over your entire body.
We're going to visualize certain ancestors of yours.
If you can't visualize a certain person for whatever reason,
Do your best to tap into the energy of that person.
Imagine that person's essence if you can.
It's also possible that a different person from your past will appear in your mind than the one that's prompted.
If that happens,
Trust that your unconscious mind is showing you the correct image and continue on with the meditation.
Our first attachment and therefore first imprinted patterns come from our mother,
The woman who represented the feminine in our upbringing.
Right now,
Think of your mother.
Do your best to visualize her.
Do your best to remember the sound of her voice.
Maybe you can even recall her smell.
If any feelings arise,
Simply observe them as you observe your mother in your mind.
For about nine months,
Your body was a part of her body.
Exactly half of the genes in your body come from her.
Whether she raised you directly or not,
It is inevitable that some of her patterns live in you as well.
Now imagine your mother's energy body.
Don't think too much about what that means.
Whatever comes to mind is correct.
Imagine your mother's essence.
Now,
Imagine your energy body.
Do your best to perceive your essence.
And the best you can,
Notice what parts of your being you have in common with her.
Do you have any similar traits or qualities?
Do you have any similar tendencies?
Are there patterns or emotions or behaviors that you have that you already know come from her?
Some might be desirable things that you can be grateful for.
Some might be things you wish you could get rid of.
Don't judge them.
Simply observe.
If any strong feelings arise,
Observe them too.
If any thoughts arise,
Simply breathe and observe.
There may be common energies or strands between you and your mother that have caused you pain.
If so,
Give special attention to these feelings.
Again,
Don't judge,
Just observe.
Feel and continue to breathe.
If your mother ever caused you pain,
Either from what she did or who she was,
It was because of her pain.
Likely,
She was feeling something similar.
She passed that feeling on to you because she wasn't able to do any better.
Maybe she didn't know any better.
Right now,
Notice the feeling in your heart center as you hear these words.
Breathe and notice what arises within you.
Now imagine sending love to your mother.
Imagine sending love from your heart center to your mother's heart center,
Wherever she happens to be,
In the physical world or beyond.
And please repeat the following words in your head.
May my mother be well and happy.
May she be free of pain and suffering.
May she be free of anger and sadness.
May she feel at peace.
May she feel endless gratitude and appreciation.
May she forgive and let go.
May my mother be well and happy.
Breathe and notice the feeling in your heart center.
Just observe.
Now think of your father,
If you can.
Visualize him.
If you can,
Remember the sound of your voice.
Remember anything else you can about him.
If any feelings arise,
Simply observe them as you observe your father in your mind.
And if you can't visualize or hear his voice,
Do your best to imagine his essence.
Half of your DNA came from your father.
It was his actions that allowed you to exist.
Whether he raised you or not,
Whether you knew him or not,
It is inevitable that some of his patterns live in you as well.
Imagine your father's energy body.
Think of his essence the best you can.
Whatever comes to mind is correct.
Again,
Imagine your energy body,
Your essence,
And the best you can.
Notice what parts of your being you have in common with him.
Do you have any similar traits or qualities?
Any similar tendencies?
Are there any patterns or emotions or behaviors that you already know have come from him?
Some might be desirable things that you can be grateful for.
Some might be things you wish you could get rid of.
Don't judge them.
Simply observe and continue to breathe.
If your father ever caused you pain,
Either from what he did or who he was,
It was because of his pain.
Likely he was feeling something similar.
And he passed it on to you because he wasn't able to do any better.
Maybe he didn't know any better.
Notice the feeling in your heart center as you hear these words.
Breathe.
Now imagine sending love to your father.
Wherever he happens to be,
In the physical world or beyond.
And please repeat the following words in your head.
Notice the feeling in your heart and breathe.
Both of your parents were children once.
Both of your parents carry the DNA and therefore the patterns of their parents.
Your grandparents.
If you can,
Imagine your mother's parents.
Your maternal grandparents.
If you can visualize them,
Great.
If not,
See if you can tap into their essence.
Specifically,
What of them was carried on in your mother?
Breathe,
Observe,
And please repeat these words in your head.
Breathe,
Notice the feeling in your heart,
And the best you can,
Imagine sending love to your maternal grandparents.
Now if you can,
Imagine your father's parents.
Your paternal grandparents.
If you can visualize them,
Great.
If not,
See if you can tap into their essence.
What of them was carried on in your father?
And repeat the following in your head.
May my father's parents be well and happy.
May they be free of pain and suffering.
May they be free of anger and sadness.
May they feel at peace.
May they feel endless gratitude and appreciation.
May they forgive and let go.
May they be well and happy.
Breathe,
Feel your heart,
And imagine sending love to your paternal grandparents,
Wherever they are in this realm or the next.
Each of your grandparents were children once too.
They each carry the DNA in various patterns of their ancestors.
Your great-grandparents carry the patterns of their ancestors and so on.
In fact,
Much of what is in you,
Both the desirable and undesirable.
Some of the things you like about yourself,
And some of the things that you would like to change,
Have existed in your genetic lineage for uncountable generations.
There were likely many wounds that have been passed down,
But also plenty of virtues that have been passed down to you as well.
Take a moment to imagine the roots of your family tree.
Visualize all the beings,
All the mothers,
All the fathers,
That have passed on their essence generation after generation to eventually make you.
Take a deep breath and please repeat these words in your mind.
May all my ancestors be well and happy.
May they be free of pain and suffering.
May they be free of anger and sadness.
May they feel at peace.
May they feel endless gratitude and appreciation.
May they forgive and let go.
May they be well and happy.
May I carry on the gifts they have given me.
May I release our collective wounds.
Once again,
May I carry on the gifts they have given me.
May I release our collective wounds.
Notice the feeling in your heart and breathe.
See if you can open your heart a little more.
See if you can allow more love to pour out.
First on yourself,
And then on your ancestral lines.
Send love to all of your ancestors,
The ones you will never know and never be able to perceive directly.
Pour love on your parents,
Your grandparents.
And once again,
Please repeat in your mind,
May I carry on the gifts they have given me.
May I release our collective wounds.
May my entire genetic lineage be well and happy.
May we be free of pain and suffering.
May we be free of anger and sadness.
May we feel at peace.
May we feel endless gratitude and appreciation.
May we forgive and let go.
May we all be well and happy.
If you'd like,
You can put a hand on your heart and a hand on your belly.
Breathe and observe the feeling in your heart.
You are the product of countless generations of humans who did their best in their lifetimes.
And you,
Who are your own individual,
Can choose to carry on only what serves you,
So that you can better serve those who come after.
Please thank yourself for doing this work for yourself and for your ancestors.
And please maintain a moment of stillness,
Breathing and feeling.
And when you feel ready,
You may open your eyes.
