Focus
Welcome. This meditation supports the Stage Seven task of healing your emotional scars, that is, unpacking your emotional baggage. In this task, you are challenged to recognize when your baggage has been triggered, step back from it, explore it, and release it. The hardest part of this task is detaching from it, rather than getting caught up in it. The second hardest part is releasing it. Since these are the first and last steps in the process, this mediation will support the entire process of releasing your emotional scars to that you can move forward into your future untethered to the past.
Posture
Take a moment to get comfortable. You can sit or stand or lay down. It’s doesn’t matter. You can close your eyes or keep them open. Do what works for you.
Presence
For this meditation, choose an emotional scar from your past that you would like to heal. What happened in your past that has left you defensive or fearful about it happening again? What triggers you today into an argument or emotional episode? Choose just one to focus on here.
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
Let’s begin. What triggered you recently? Tell yourself the story. What situation made you emotional… angry or sad or upset? Take a minute to detail that to yourself now.
You are having all those same feeling again. Breathe. What are you feeling?
Why?… Why?… Why?
You are afraid of repeating some past situation. What are you afraid of?
What baggage is this from your past? What happened THEN?
Is this relevant NOW? Is it really likely to happen here and now?
If the answer is NO, breathe deeply… as you exhale, thank this baggage for protecting you, but you don’t need it anymore.
Breathe deeply again. As you exhale, imagine this baggage moving out of your body. What color is it? What shape is it?
Thank it again, but you don’t need it anymore. Watch it with love, like you are watching a beloved pet.
Watch now as it dissolves away. Take a moment here in the silence without it.
How do you feel now?
Imagine one more time that recent situation that made you emotional. Relive it again. Does it have the same effect? Does it feel different now?
Return
When you are ready, bring your awareness back to your surroundings. Notice how you feel. If there is any emotional scar left there, repeat releasing it out of your body, holding it in gratitude and love, and letting it dissolve away. Bigger traumas may need several repetitions. Return to this process anytime you feel emotional. Recognize it. Name it. Explore it. Release it.
