Hello unique learners!
In this guided visualization practice I am going to guide you through your limiting belief and invite your younger self in order to work on healing this limiting belief.
This is a practice and the more you do it,
The more beneficial it will be.
This meditation is also inspired by schema therapy but we will not go into depth as a therapist would go.
So word of caution,
This meditation is no substitute for therapy and I will advise you to work with a professional if this is something what you need.
However it does work great to get familiar with visualization meditation for healing limiting beliefs and it can also be used besides therapy.
Like I did and it has done wonders for me.
Before we get started with visualization I want to do a grounding exercise and an intention setting exercise for choosing your limiting belief.
And finally I will also upload a version without this long introduction.
I invite you to sit with a straight spine,
Place your hands in your lap and feel how you are seated.
And can you feel your face and feel whether you are frowning or if you have a smile.
And maybe you feel something else like the clothes on your body or how your feet are touching the floor.
Now try to move around your feet over the floor to make contact with the earth beneath you.
And now I invite you to close your eyes if you haven't done so already and join me in this breathing exercise called the lion's breath.
It goes as follows.
You breathe in slowly through your nose.
You hold it for a couple of seconds and then you breathe out with your mouth wide open as if you are a lion with a loud roar.
And again you breathe in and you hold it and breathe out with a loud sigh.
So please join me.
Breathe in.
Hold it.
And let that go.
Breathe in.
Hold it and breathe out and let it all go.
Breathe in.
Hold it and let your expectations go.
Return to your natural breath.
And we are on to the next phase of intention setting.
And I'm going to ask you to think of a recent moment,
Today,
Yesterday,
When you felt really upset and perhaps angry,
Sad or afraid.
And feel how this event made you feel.
Breathe through it.
And what limiting belief about yourself was going through your head?
If you don't have a clear picture of the limiting belief you can also listen to the following four general limiting beliefs and feel which one resonates most with you.
I do not belong.
I am not good enough.
I need to be perfect.
I am unsafe.
And now set an intention to work on that limiting belief in the following visualization.
Now you can visualize a neutral place in front of you.
And you are seeing this as the adult version you are right now.
If it gets too intense you can always go back to your breath or stop this track.
Now really see a neutral place in front of you.
And invite a younger version of yourself to help you and choose the youngest version.
Now see this inner child walking towards you from the distance.
And look at how they walk and really observe.
And once they get closer try to look at their face.
Maybe they look shy,
Scared,
Angry,
Happy.
And now they are almost standing in front of you.
It might be useful to introduce yourself as the adult version of them and tell them that we've come so far.
Can you ask them to help you with your limiting belief?
What do they have to say about it?
How are they feeling?
Remember you're the adult.
If you feel it,
Breathe through the emotion.
What is something they want you to know about this limiting belief?
Do they have anything else to say?
And can you tell them something in the lines of thank you and I hear you or I see you and from now on I will pay more attention to you.
Maybe you want to give them advice or toy or play with them.
If they are very scared ask if it's okay to give them a hug and really give yourself a hug.
I'm going to ask you to place a hand on your own heart and tell your inner child that they are loved,
That they do belong.
That you are creating a safe place within you.
You are good enough.
You are doing your best.
Now it's almost time to say goodbye.
Is there something you would like to do with your inner child like play,
Dance or hug?
And it's time to say goodbye and that you will see them next time.
And take another deep breath in and let that go.
You can move around a little bit and open your eyes and I thank you.
Namaste.
