This is a guided meditation to support you on your healing journey.
In this meditation,
We will be diving into trauma,
Both through the mind and through the body.
If you have recently experienced a trauma.
Or are uncertain if this kind of meditation may be triggering.
I encourage you to listen to yourself.
And consider if it's the right practice for this moment.
If you would like to proceed,
I invite you to find a safe space where you will not be disturbed.
Assume a comfortable seated position on the floor.
Or in a chair.
If you're seated on the floor,
You may sit cross-legged.
If you're on a chair,
You may place both feet on the floor.
You can rest your hands comfortably in your lap.
Or on your knees if it supports you.
Make sure you are able to sit up straight with a tall spine.
Once you're comfortable.
Close your eyes.
We will start by bringing our focus inward.
First,
I invite you to just notice your breath without trying to change anything.
How is it today?
Is the breath deep or shallow?
Is it long or short?
No matter how it's showing up.
Just notice it.
There's no need to change anything.
Just observe it for a few moments.
Now I invite you to bring your attention to your nostrils.
Keeping concentration on a fixed point allows the mind and body to settle with fewer distractions.
So as you breathe,
Feel the air moving in and out of your nose.
Focus on how this air feels on your upper lip while you breathe out.
Perhaps the air is warm.
Are cool.
Try to keep your focus on this area for the next two minutes.
If your mind starts to wander.
Just bring it back to the sensation in your nostrils.
Now that we have settled into the space.
We will begin our visualization.
So with your eyes closed,
Try to visualize yourself at this present moment.
See the space around you.
The way you're sitting.
The color of your clothes,
The size of the room.
What does it look like?
Now gently try to imagine that you are sitting in front of yourself.
This could be the present version of you today.
Or perhaps the younger version of you.
Maybe you see yourself as a young teenager.
Or child.
If you're having trouble,
You can imagine that you are looking in a mirror at your own reflection.
What does this version of you look like?
What is the expression on their face?
As you visualize this version of yourself.
Ask yourself.
How are they feeling?
Are they happy?
Or sad.
Confused.
Or scared.
Really pay attention to how they are feeling at this moment.
Now we're going to go a little deeper.
Try to imagine a trauma that has been afflicting you.
This could be an isolated incident.
A series of events.
Or perhaps a general time period in your life.
It could even be a negative emotion.
Or a physical sensation that causes you to suffer.
Really allow this to become the complete object of your focus.
How are you experiencing the trauma in this moment?
Are there any physical sensations present in your body as you imagine this trauma?
How are your hands?
Your heartbeat.
Your breath.
Really allow yourself to be present with whatever is coming up.
And know that you are safe here.
You are completely safe at this moment.
As you stay with this trauma.
I invite you again to visualize the version of yourself sitting in front of you before.
Imagine that they are the one experiencing this trauma.
Imagine how it looks on their physical body.
Perhaps it appears as a wound or wounds.
Perhaps it appears as a dark cloud above their head.
Or a particular expression on their face.
Really try to stay focused on this image.
How do you feel to see this person suffering?
How do you feel knowing that this person is you?
Whatever is coming up for you now.
Be with yourself.
Now we are going to begin a powerful visualization to aid with suffering.
As you stay focused on the version of yourself sitting before you.
I invite you to deepen your breath.
With every inhale,
See if you can imagine yourself taking away the suffering from the person in front of you.
Imagine all the pain and anguish leaving their physical body.
With each exhale.
Imagine that you are breathing out healing energy.
And lovingkindness.
Try your best to keep focused on the visualization.
If you lose focus,
Just return to the breath.
Beautiful.
Now with a gentle smile on your face and love in your heart.
Take another look at the person before you.
Imagine them smiling and pain-free.
Any physical and mental wounds have been dissolved by your compassion.
Allow this image to really touch your heart.
Feel that you have saved this person.
And remember that this person is you.
Feel that you have given yourself an incredible gift.
You may even give yourself a hug or a gentle touch.
Bringing love to your body.
I invite you to stay seated with this loving kindness.
For as long as you wish.
And remember that this love is real.
Is always available to you.
