In this directed meditation, Caverley Morgan invites us to move beyond “positive thinking” in difficult moments and instead taps in the deep well of unconditional love for himself.
When we are wrestling with experiences that challenge our identities or our trust, such as failures in the work, the struggle for relationships, or abandoning the system of old beliefs-it can be a temptation to reach a positive self-conversation that goes back against our difficult feelings.
In today’s guidance practice, Caverley Morgan offers something more hard, what he says Unconditional assurance
In this exercise, we are not just saying the opposite what we are feeling, hopefully this will be true. Rather, it is about a deep down stream and compassion that is always present, regardless of how good things are going on for us or how big we feel about ourselves at any moment. This is the difference between saying, Don’t feel bad! You are the best! And to say, Whether you are successful or you don’t, I love you, even if nothing.
Meditation of unconditional love when you are struggling
After each paragraph, stop and follow the guided meditation script below. Or listen to audio practice.
- I invite you to start this meditation with three longest and deep breaths and breathing you have taken today. So often we breathe. Just allow yourself to enjoy breathing.
- Make a picture of a moment in your life you are struggling. If the scale is one to ten, then the ten biggest struggle you know about, choose something in the middle. Think about some time, probably in your recent past, when you were resisting, or wanted a different experience.
- Consider what you were saying to yourself when you were struggling. Or to be even more accurate, what the “judge” was pushing, maybe a bow. There may be no negative conversation for you, or maybe the voice of internal critics was not alive at that moment. But for most of us, the judge is somewhere on the scene in the moments of struggle. See for this thought, see what you are saying.
- Now look at yourself as one who is listening to the judge. Play with it in your imagination. You may also see a young part of yourself taking this message. You will let yourself feel, and consciously identify your young part they feel.
- From this place, ask, What do I need to hear? What do I need to know? If it is not, what is it?
- Now in this struggle, see the feeling as if you are drowning, provoking your organs. See someone sitting on the dock nearby. Someone who really loves you, knows you, sees you. It may not be a real person in your life. It can be a kind stranger running from the lake and does not want to see you drowned. See this person? With the protection of a bright, shiny, new life in your hand, see them tossing you up with your arms. Let yourself catch it.
- If messages were written on the protection of this life, what would be the messages? Maybe it’s really easy. Like, I’m here You do not need to blow around anyone else. You can hang on me. I got you Which phrases are bright for you? What feelings? Touch this unnecessary need. There is no right or wrong here.
- The important thing is that emotions are unconditional. If they come in the form of phrases, they are phrases that have no opponent. For example, they won’t do anything, You are the winner! Rather, they will be such things as, I love you no matter what.
- Take a moment now to say these sentences to yourself. Present your part that is struggling with unconditional love. It is not a transaction or a performance. Present now. Really see your part that needs to be heard, you need to know these things.
- If it feels difficult to access unconditional love at this moment, that’s right. This is not the right moment to touch it. Part of you may be stopping love. It is always in the background of our experience, but they can often feel out of reach. See if you can touch this love, recognizing that you are capable.
- Next, play with a picture of releasing Life Saver. Just floating in the sea of breathing and presence. You don’t have to struggle. Swimming is not an supplement to your hard work and your efforts to “right”. Swimming is your nature, just as your love is your nature. If you meditate to become a better person, you will always be busy trying to be a better person. If you do meditation because you are in love, resting in this sea of your own luminous, unlimited love, you will always be in love.
- For another minute, let yourself rest in love. I will stop talking now. And if you want to rest like this for more than a minute, I invite you to do so. If you need to go to your day, give yourself a minute before doing so. To rest in love Swall yourself Thank you
