In this meditation,
We invite all parts of ourselves to be seen and heard with compassion.
We also open to the unseen but ever-present support that surrounds us,
From departed loved ones,
Beings of light,
And the people in our lives who truly have our back.
Together,
They form a full circle of presence around us.
A reminder that we are not alone.
And at any time,
If you need more time,
You can pause the meditation until you're ready to move on.
Let's begin by taking a moment to settle into a comfortable position.
Closing your eyelids.
Letting your body be supported by the earth.
And feeling the connection your body has with the earth.
The sense of gravity,
Like a gentle hug from the earth.
And allowing your breath to slow.
And your attention to shift inward.
As you breathe,
Beginning to sense what emotions are present in you right now.
There may be one.
There may be several.
Just noticing.
No need to fix or change anything.
Simply noticing what emotions are here right now.
Maybe anger,
Sadness,
Anxiety,
Resistance,
Fear,
Hopelessness,
Or others.
Just noticing.
Notice where each emotion can be felt as physical sensations in your body.
Feel its shape,
Its weight,
Its texture.
Then if there's more than one emotion,
Moving on to the next,
And the next.
No rush.
Just presence.
Sensing where it's felt in the body.
Now,
Imagining yourself in a peaceful setting.
Perhaps around a table or a warm fire.
In front of you,
Forming a half circle,
Or simply across from you,
Are the emotions you're feeling.
Each one has taken on a form.
Sitting down,
Across from you,
Like an old friend,
Here to share a story.
Each one is here to be seen,
Heard,
And understood.
So now,
One at a time,
Letting each emotion have a chance to speak.
You might ask,
What would you like me to know?
Offer your listening.
Offer your acceptance.
You might say quietly inside,
I see you.
I'm here with you.
And now imagining you and these emotions turning towards something steady,
Your breath.
So picture yourselves gathered around the soft rhythm of your breathing.
Watching the rising and falling of your breath.
As if sitting around a warm and peaceful campfire.
Feeling the breath rising and falling.
The body breathing itself.
The steady warmth of life.
Noticing where you feel the breath most vividly in your body.
And now beginning to call in support.
Sensing that beings of love and light have gathered in a half circle behind you.
They might be departed loved ones.
Wise beings.
Angels.
Spirit guides.
Mentors.
Friends.
Teachers.
Anyone who loves you and truly has your back.
Supportive presences.
Feel them taking their places behind you.
Your emotions are across the circle in front of you.
Your dear ones are now gathered behind you.
There's still space on either side to complete the circle.
You might invite your future self.
Your wiser self.
An older,
Wiser,
More evolved version of you.
Who has lived through what you're currently experiencing.
And carries the insights of time.
Perhaps this future or wiser self takes a seat on the left side of the circle.
You might also invite the higher self or guardian angel of someone you're having difficulty with.
Not the part of them that causes harm or triggers pain,
But the deeper part.
Wise,
Whole,
And loving.
If it feels right,
Sensing them taking a seat to your right.
Their presence may feel more spacious,
Gentler,
Subtle.
Your caretaking council has gathered.
A full,
Supportive circle around you.
For the next few minutes,
Simply resting here in the circle.
Held by your own wisdom,
The honesty of your emotions,
And the strength of these loving presences.
You might sense their messages gently offered.
You're not alone.
We've got you.
You are stronger than you know.
You can't see the whole picture from where you are.
Hearing whatever messages they're offering.
Perhaps one of them speaks directly to an emotion or a part of you that's struggling.
Maybe with words like,
It's going to be okay.
You're doing beautifully.
Maybe you'll hear messages from members of your caretaking council.
Or maybe you'll simply have a sense of being supported and not alone.
It's okay if no voices speak.
Their support might be wordless.
Just feeling their support.
Whatever you experience,
It's enough.
The whole circle breathes with you.
Breathing in,
Feeling the circle around you.
Breathing out,
Resting into their support.
You are seen.
You are held.
You are deeply loved.
If you feel ready,
You might ask one of these beings,
What do you want me to know?
Or what do you need from me?
And then listen with your whole receptive heart.
Letting yourself receive whatever arises.
A word,
An image,
A feeling.
Or simply silence.
Whatever comes or doesn't is enough.
When you feel ready,
Taking a moment to thank the members of your caretaking council for being here.
And then letting the image of the circle gently dissolve into your heart.
This circle remains with you.
Always.
Always.
You can return to it anytime.
Beginning to bring your awareness back to the room around you.
Sensing the space around you.
Wiggling your fingers and toes.
And when it feels right,
Opening your eyes.
