19-Minute Younger Self Meditation

Guided visualization for meeting the younger self with Hope Edelman. You'll want to be in a comfortable position for this guided visualization, either in a chair with both feet on the floor or lying down. We begin with 3 grounding breaths. That's a sharp inhale, hold for the count of 2, exhale longer than the inhale, hold for 2, and repeat twice. We'll do that now. Relax your limbs. Your arms and legs. Let all the muscles slowly unravel. Let them hang gently. Then release the muscles in your torso. Just let any stress or tightness melt away. And then relax your jaw. Let your whole body sink into the chair or into the floor or the bed. And just breathe. Simply breathe deeply in. Deeply out. In and out. In and out. Notice the movement of the air through your body as you breathe. Breathe in enough oxygen to feel movement in your body as you allow your belly and then your chest To expand to fullness. Count to 2, and then allow the air to slowly leave your body. Let go of everything that does not seem vital to your life at this moment. Breathe in, allowing your belly and your chest to expand. Count to 2 again, and then breathe out, allowing the air to leave your body at its own pace. Breathe in and out. In and out. 1, 2. Allow each inhale to be deeper, each pause to be a pause, and every exhale to fully release the breath. Feel the energy move and shift in your body. As your cells oxygenate, just continue with this breathing. Now, at the same time, awaken your senses and be present to yourself and your surroundings. Notice what sounds or smells attract your attention. Stay with them for a moment. And then let it go. Just let it go. As you continue with this relaxed breathing, imagine you are moving along a pathway to one of your favorite outdoor places with its awe-inspiring view. Stop on the path and take in everything that is around you. Notice the sky. Is it clear or overcast? Are there clouds? What color is it? Feel the earth, the vegetation. Hear it, smell it. What do you see? What do you hear? Look down at yourself now. You're wearing loose, flowing clothing, and in your hands, you're holding a sparkling gold box. It looks like a beautiful gift to be given. Cradle it gently, as if its contents are precious. Notice now that your feet are bare. Feel the earth under the soles of your feet as you continue walking and realize how grounded you feel. Are your feet touching grass or dirt or gravel? Keep walking on this path with purpose and intention. Nothing can disturb the calm feeling that fills you. Ahead of you, up on a slight hill, you see a bench. From a distance, you see that a young person is sitting there. As you approach, you see that this young person is you, the you of many years ago. It is your younger self. How old are you? What are you wearing? Your younger self looks up at you expectantly. Say hello and sit down next to her. There's so much you want to tell her, but for now, just feel what it's like to be there together. As 2 people who are also one. Now let your younger self know there are some things you'd like to tell her. Ask her if that's okay and listen as she says yes. The sentences to be shared with her come to you in pieces, waiting for you to complete them. As each one appears, you finish it with words that come directly from your mind and your heart. All you need to do is think them, and you know she can hear them clearly. Complete these sentences for her now. My sweet younger self, when I first saw you sitting on the bench, you were— I know that right now you— I remember the difficult time you faced when— I see and admire the courage and resilience you exhibited at that time. I know that right now you're feeling But it won't always be this way. One day, you will look back and you will see— Until recently, I thought of you as— Now, when I think of you, I will— I want you to know that— I want you to know that— My hope for you now is— Reach down and pick up the shimmering gold box. Hand it to your younger self. When she opens it, you both see that inside is a gift you've given her that she can rely on to help her get through hard times. Thank you. What is it? Tell her how this gift has helped you in the years in between. Now tell her about a time in her future when she will be able to use this gift to To her benefit. Thank you. Give her a warm, reassuring hug and let her know that everything will be all right. Now ask her if there's anything she'd like to ask or tell you. If she says yes, listen to what she has to say. Answer any questions she has. Stay with her a moment longer while you experience the warmth of being with your younger self. It's time to start saying goodbye. Give her a warm hug. Tell her, remember, you are not alone and uncared for because I'm here for you, and I can visit you at any time. Allow her to take in this knowledge. See how she receives it. Allow her to say farewell to you too. It is time to part now. Leave the shimmering gold box in her hands as you stand up and start heading back along the pathway. The same way you came in, but in reverse. Now stop and turn around. When you do, you see that the bench is empty. Your younger self has returned to the safe place where she belongs. Continue back along the path, under the same sky, passing the same vegetation. Feel the earth underneath the soles of your feet. Keep walking until you walk up to and through the door that leads back into the room where you began, where the present day awaits you. When you are ready, wiggle your fingers and toes to come back into your body and come back into this place and time. And again, When you are ready, slowly open your eyes. Welcome back.