Welcome. This meditation supports the Stage Two task of connecting to experiences. In this task, you are challenged to let go of past experiences (good and bad), by deeply connecting with them, what they taught you, and examining how they altered your beliefs. The most challenging part of this task is actually letting go of the experience after you have analyzed it. This meditation will support releasing that experience by detaching it from your current self.
Posture
Take a moment to get comfortable. It will help to sit comfortably and close your eyes for this internal journey. As always, do what works for you.
Presence
Take a slow deep breath. Let it out like a sigh of relief. Be at peace. You are here now. Take another slow deep breath, and this time, send it out slowly, consciously, with purpose, all the way. Be at peace. You are here now. Pause and repeat these breaths until you feel relaxed and at peace.
Journey
For this journey, choose an experience that you would like to leave in the past. It could be a good experience or a bad experience. Something you would like to move beyond. Hold it lightly in your mind.
What lessons did you learn from that experience, that you can use going forward? What gifts did that experience give you? Do you love yourself more? Do you value yourself more? Are you smarter? Wiser?
View the experience as if watching a movie. You see yourself in the movie. You see other people. You see places. You see the choices made by everyone involved. When you describe the story of this experience in your head, do not say, “I.” Say, “He did that. She did this. They felt these things. She made choices because… They chose to… And she learned that ….. and he learned that… and they chose differently.” Keep everyone, including yourself in the third person. Tell the story to yourself now.
You feel emotion about this scene. Take a moment to connect with the emotions that you feel. It’s OK to feel whatever you feel. Name it. Elation, shame, embarrassment, joy, love, hate, anger, jealously, foolishness. Just notice each emotion and name it within you. As you name it, notice where in your body you feel it.
See the emotion emerging from your body like a ball of color. Hold it with love and gratitude for what it taught you. Say, in your mind, “I have learned from this. Thank you.” And release it. It floats away and dissolves into the air like dust. Take a moment to identify, locate and release all the emotions from this scene.
This experience has changed you permanently. It may not be obvious how, but it ultimately serves your good, your purpose and your future. You are not that version of you anymore. As we spin through the universe, you are literally millions of miles away from that time and place. Feel the distance between you now and those characters then. Feel the past disappearing behind you, dissolving into dust, drifting away in the wind. Be here now. There is only here. There is only now. You are free.
Return
When you are ready, bring your awareness back to your surroundings. Notice how you feel. Take this feeling with you and return to it anytime you like. With each new experience in the future, examine what it taught you. Examine how it had changed your beliefs. Edit those beliefs to ensure they will serve you, and release that experience into the past, taking only your new self forward.
