Photo credit: www.mindful.org
In this meditation practice led by Caverly Morgan, individuals are encouraged to transcend mere “positive thinking” during challenging times and instead connect with a profound sense of unconditional love for themselves.
The journey through life’s challenges—be it at work, in relationships, or while confronting outdated beliefs—often leads us to default to positive affirmations as a way to combat negative emotions. However, this approach may sometimes feel superficial during intense moments of self-doubt or struggle.
In her guided meditation, Caverly Morgan introduces a more substantial approach known as unconditional reassurances.
This practice does not merely involve countering negative feelings with upbeat statements; rather, it invites us to ground ourselves in a deep-seated sense of worthiness and compassion that exists within us, regardless of external circumstances or emotional states. This contrasts with saying something like, Don’t feel bad! You’re amazing! and instead leans towards a far more nurturing statement such as, No matter the outcome, you are loved just the same.
A Meditation for Unconditional Love During Hard Times
Below is a guided meditation script. As you read through it, take your time to pause after each section. Alternatively, you may wish to listen to the accompanying audio meditation.
To start, take three slow, deep breaths, inhaling and exhaling fully. Often, we overlook the significance of our breath. Right now, give yourself the chance to enjoy this simple act of breathing deeply and mindfully.
Now, reflect on a specific moment in your life when you faced a struggle. Use a scale of one to ten, choosing a scenario that represents a five or six on that scale. Think about a recent time when you resisted the present moment or yearned for a different experience.
Consider the internal dialogue you maintained during that struggle. What was “the judge” within you conveying? For some, this inner voice might not have been particularly harsh, but more often than not, we find that critical voices emerge during trying times. Try to discern what those thoughts entailed.
Now, envision yourself as the one listening to that inner judge. Use your imagination to explore this dynamic. Perhaps you visualize a younger version of yourself absorbing this critical message. Allow yourself to connect emotionally with that younger self and recognize their feelings.
From this place, pose the questions: What do I truly need to hear? What insights do I require? If I were to let go of these harsh judgments, what would emerge?
Next, visualize a scenario in which you are struggling, akin to a swimmer who feels overwhelmed. Imagine someone nearby on a dock—a person who genuinely cares for you, whether they are real or a figment of your imagination. Visualize them throwing you a life preserver as you thrash about in the water. Allow yourself to reach out and grasp it.
What affirmations might be inscribed on that life preserver? They could be simple yet powerful. For example: I am here for you. You no longer need to fight; hold on—I am with you. What phrases resonate with you? What comforting sentiments arise? There are no right or wrong responses.
It’s crucial that these messages are unconditional. In essence, they shouldn’t have opposing statements. Instead of hearing, You are a champion!, you might hear something like, I love you unconditionally.
Take a moment to repeat these affirmations to yourself. Extend this unconditional love to the part of you that is struggling. This love should be free from conditions or expectations. Truly see that aspect of yourself that is in need of these affirmations.
If accessing this unconditional love proves difficult, remember that it’s perfectly okay. Sometimes, parts of us may resist feeling that love, even though it’s inherently there in our experience. Recognize that this love is always accessible to you, even if currently obscured.
Next, envision yourself releasing the life preserver. Allow yourself to float gently. Remember, floating is not a result of your efforts; it’s a natural state, just as is loving. If you practice meditation with the intent of becoming a better individual, you will constantly feel pressured. However, if your meditation stems from a place of love and acceptance, you will always find yourself immersed in that love.
For the next minute, immerse yourself in this loving state. I’ll remain silent now. Should you wish to continue enjoying this moment for longer, feel free to do so. If you need to transition back to your day, take one more minute to float in this space of love. Thank you.
Source
www.mindful.org