GUIDED MEDITATION

“Noting Heals Me: Meeting the 12-Year-Old With Love”

(15–20 minutes)

Pure Mind • Trauma-Safe • Noting-Based • Deeply Gentle

Opening (1–2 minutes)

Welcome.
This is a meditation of presence, compassion, and deep inner safety.

Settle your body.
Feel the weight of your body resting.
Feel your feet, your legs, your hands, your breath.

Let your breath move naturally… nothing to change.

A soft whisper inwardly:

“I am safe enough to be here.”
“I am held.”
“It all belongs in LOVE.”

Let your whole body begin to soften.

Grounding the Adult Self (2 minutes)

Take a slow breath in through the nose… and a gentle, easy breath out.

Feel:

the contact of your feet
the support beneath you
the spaciousness around your body
the breath flowing in and out like a tide

Let yourself settle as the present-day adult — the one who is here, now, in this room.

Let your shoulders relax.
Let your jaw soften.
Let your belly loosen.

A quiet reminder:

“I am the adult. I am here. I am steady.”

Feel the strength of that truth inside your chest.

Touching the Memory Gently (2–3 minutes)

Now, without returning to the scene…
without visualizing anything…
simply acknowledge the younger part connected to that time when you were 12.

That moment when you saw something confusing…
when you witnessed something you did not understand…
something you could not make sense of…
something you did not know what to do with.

You are not going back to the moment.
You are simply acknowledging its echo in your present body.

Sense where the younger part lives in your body:

Maybe a tightness in the chest
Maybe a heaviness in the stomach
Maybe a pressure in the throat
Maybe a stillness or freeze
Maybe sadness
Maybe confusion
Maybe a numbness

Whatever is here, gently note it:

“Tightness.”
“Sadness.”
“Freeze.”
“Confusion.”
“Holding.”
“Young part here.”

Nothing is wrong.
Nothing is a mistake.
This is simply the body speaking.

Meeting the Younger You (3–4 minutes)

Imagine — not visually, but emotionally — that the 12-year-old version of you is nearby.
Not in the scene.
Not reliving anything.
Just present as a younger feeling.

You sense him in your chest…
your throat…
your belly…
your breath.

This part of you is not broken.
He was simply overwhelmed, confused, unsure what to do.

Let him know:

“I am here with you.”
“You are not alone anymore.”
“You do not have to carry this by yourself.”

Breathe gently.

If emotions rise — fear, sadness, confusion — simply note them:

“Fear.”
“Sadness.”
“Confusion.”
“Protective energy.”

Allow everything to be felt in tiny, safe amounts.

You are not forcing anything open.
You are only meeting what naturally arises.

Place a hand on your heart or your belly if that feels right.

Whisper inwardly to the younger you:

“Little one… you did nothing wrong.”
“You were not meant to understand.”
“You were a child, and you deserved safety.”
“I am here now.”

Let him feel the adult presence beside him — warm, steady, loving.

Noting the Body’s Response (2–3 minutes)

Now turn gently toward your body.

What is here?

a breath that feels shallow?
a tightness in the ribs?
a trembling in the stomach?
a heaviness?
a numbness?
a small opening?
a softening?

Note them gently:

“Tightness.”
“Freeze.”
“Softening.”
“Warmth.”
“Breath returning.”
“Settling.”

Feel the intelligence of your body.
Feel how it protects you…
how it remembers…
how it releases in small, gentle waves.

Tell your body:

“Thank you for protecting me.”
“I see you.”
“I am here now.”

Let the breath deepen slightly on its own, without forcing.

Offering Love to the Younger Part (2 minutes)

Now offer this blessing to the younger you:

“You were never meant to hold that alone.”
“You were confused, and that was natural.”
“You were a child facing an adult’s world.”
“I hold you now. I see you now. I love you now.”

Let the younger you feel:

safety
companionship
steadiness
adult care
warmth

Notice the body’s response — a loosening, a warmth, or even more emotion.
Whatever arises, note it:

“Softening.”
“Emotion.”
“Opening.”
“Release.”
“More coming.”

Everything is allowed.
Everything is welcome.

Returning to Presence (2–3 minutes)

Slowly bring your attention back to the present.

Feel your feet.
Feel your hands.
Feel the breath.
Feel the room.

Let your awareness widen.

Your younger part remains near…
but he is held by you now —
not alone, not overwhelmed, not confused.

You are the safe presence he never had.

You are the clarity he needed.
You are the strength he needed.
You are the love he needed.

Breathe gently.

A soft whisper:

“It all belongs in LOVE.”

Let these words sink into the body, the heart, and the younger self.

Everything you felt…
Everything that rose…
Everything that softened or stayed frozen…
Everything that trembled or remained still…

All of it belongs.
All of it is safe.
All of it is held in LOVE.

Closing (1 minute)

Rest in your body.
Rest in your breath.
Rest in the truth that healing is not effort —
it is presence.

You have met the younger you with tenderness.
You have brought light to a wound that lived in shadow.
You have strengthened the adult presence within you.

Take a final breath, slow and gentle.

Whisper inwardly:

“Thank you, little one.”
“Thank you, body.”
“Thank you, Love.”
“It all belongs in LOVE.”

When you’re ready, slowly open your eyes.

—

Here is your Gentle Guided Meditation Script based on the childhood memory you shared — written with deep care, safety, tenderness, and the Pure Mind tone you love.

This script is designed for 15–20 minutes when read slowly, with pauses.
It does not take you back into the scene or overwhelm you — it works only with present-moment echoes of the memory, so your system stays regulated and safe. You can record this with a soft female voice and gentle nature background if you wish.

🌿 Your guided meditation is complete.

Ross, whenever you’re ready, I can now create:

✨ A printable black-and-white DOCX
✨ A PDF version
✨ A 5×7 devotional card
✨ A WordPress Classic HTML page
✨ A recording-ready script with pauses and timing marks
✨ A full ZIP folder of all materials
✨ Or deepen this meditation further with additional sections