Here is a deeper, expanded version of your guided meditation, adding several new sections:
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A Deeper Descent Into Safety
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The Bridge Between Adult and Child
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Unwinding the Freeze Response
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Allowing the Truth of the Moment
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A Dialogue of Love
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The Blessing of Pure Mind
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Integration and Returning to Wholeness
This enriches your meditation into a 25–30 minute healing journey, while remaining trauma-safe, gentle, and grounded in Pure Mind awareness.
Everything remains non-triggering, non-reenacting, and fully resourced.
You may use this version for your final audio creation.
EXTENDED GUIDED MEDITATION
“Noting Heals Me: Holding the 12-Year-Old in LOVE”
(Deepened Version — 25–30 minutes)
Pure Mind • Trauma Safe • Loving Presence
SECTION 1 — Settling Into a Deeper Safety (2–3 minutes)
Find the posture that brings ease.
Let your spine find its natural alignment…
not forced… not rigid… simply supported.
Feel the weight of your body releasing downward.
Feel your feet…
feel your legs…
feel your hands resting gently.
Take a slow breath in…
and a soft breath out…
Then whisper inwardly:
“I am here.”
“I am safe enough.”
Let the space around your body become soft.
Imagine the room filling with a warm, spacious presence —
the atmosphere of love, the atmosphere of Pure Mind.
Nothing in this meditation demands effort.
Nothing is forced.
Everything is allowed to unfold gently.
SECTION 2 — Rooting the Adult Self (2 minutes)
Now feel your adult presence settling.
Sense the years of wisdom behind you.
Sense the strength you’ve grown through.
Sense the clarity that lives in your breath.
Sense the warmth of your heart — alive, steady, capable.
You are not the child in this meditation.
You are the one who is here for the child.
Feel your adult self expanding like a quiet light around the body.
A whisper:
“I am the adult.
I am steady.
I am here now.”
Let these words root deeply.
SECTION 3 — Touching the Past Only Through the Present Body (2 minutes)
Without returning to the old moment…
without reliving anything…
simply acknowledge the present-day echo of the experience from when you were 12.
Ask your body gently:
“Where does this live in me now?”
Let the body show you:
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a tightness in the chest
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a holding in the belly
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a pressure in the throat
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a heaviness behind the eyes
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a freeze or stillness
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a trembling
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numbness
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or nothing at all
Whatever is here is welcome.
Note it softly:
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“Tightness.”
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“Fear.”
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“Freeze.”
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“Confusion.”
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“Young part.”
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“Holding.”
Nothing needs to change.
Your noticing is enough.
SECTION 4 — Introducing the Younger You (3 minutes)
Now imagine — not as a picture, but as a felt sense —
that the part of you who was 12 years old…
the boy who was confused…
the boy who carried something far too heavy for his age…
is nearby.
Perhaps you sense him:
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in your chest
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in your stomach
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in your throat
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in your breath
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in an ache
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in a tenderness
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in a memory-like feeling
Let him know, quietly:
“I see you.”
“I feel you.”
“You are not alone anymore.”
Notice how your body responds:
softening, warming, trembling, or even more numbness —
everything is okay.
Note whatever arises:
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“Softening.”
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“Sadness.”
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“Freeze.”
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“Holding.”
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“Little one here.”
SECTION 5 — The Bridge Between Adult and Child (3–4 minutes)
Now, imagine a gentle bridge of light connecting the adult you with the younger you.
This bridge is not a tunnel into the past —
it is a connection of love in the present.
Walk onto the bridge as the adult.
Feel your feet on it.
Feel your breath moving as you cross.
And gently say to the younger you:
“I am here for you.”
“You don’t have to hold this alone anymore.”
“I am with you now.”
See if the younger you responds with:
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a sigh
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a release
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a cry
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a quiver
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or a silence
Note it:
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“Release.”
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“Tears.”
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“Stillness.”
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“Opening.”
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“Fear softening.”
Everything is allowed.
SECTION 6 — Unwinding the Freeze Response (3 minutes)
This part is important, Ross — freeze holds old burdens.
Now listen deeply:
Does the younger you feel frozen?
Still?
Unsure?
Afraid to move?
Unsure what to say or do?
If so, gently note:
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“Freeze.”
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“Stillness.”
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“Holding.”
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“Numbness.”
Freeze is not failure — it is protection.
Speak softly inwardly:
“Little one, you did the right thing.”
“You survived the only way you could.”
“Freeze was your safety.”
“I honor how you protected us.”
Let the system unwind:
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a deeper breath
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a slight shaking
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a warmth returning
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or nothing changing
Note it:
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“Softening.”
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“Movement.”
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“Opening.”
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“Staying frozen.”
All of it is LOVE meeting the wound.
SECTION 7 — Allowing the Truth of the Moment (3 minutes)
Now acknowledge the truth the child could not express:
He was confused.
He was unsure.
He was frightened.
He didn’t know what to do.
He had no adult to guide him.
He carried a secret he could not understand.
Say gently:
“You were just a boy.”
“You were never meant to handle this.”
“It wasn’t your job to know what to do.”
“You can rest now.”
Let the younger you feel the relief of these words.
Notice:
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tears
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warmth
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trembling
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deep breath
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or nothing
Again, simply note:
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“Relief.”
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“Sadness.”
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“Softening.”
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“Nothing moving yet.”
Everything belongs.
SECTION 8 — A Dialogue of Love (3–4 minutes)
Now speak to him as the adult he always needed:
“Little one…
you were innocent.
You were overwhelmed.
You were scared.
And you did nothing wrong.”
Feel his reaction inside your body.
Let the younger you respond silently:
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“I was confused.”
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“I didn’t know what to do.”
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“I felt alone.”
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“I didn’t want to hurt anyone.”
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“I didn’t understand.”
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“I needed someone.”
If emotions rise — note them gently:
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“Fear.”
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“Sadness.”
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“Tears.”
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“Opening.”
Then tell him:
“I am here.
You can rest in me now.
I will carry this with you.
You are safe in my love.”
Let that truth settle deeply.
SECTION 9 — The Blessing of Pure Mind (2 minutes)
Now imagine a gentle, golden radiance —
the Light of Pure Mind —
surrounding you and the younger you.
This Light does not judge.
It does not hurry.
It does not demand.
It simply is.
It holds the child.
It holds the adult.
It holds the whole story.
It holds the whole body.
It holds the whole heart.
Let the Radiance whisper:
“It all belongs in LOVE.”
Feel that blessing wash through your chest…
your throat…
your belly…
your spine…
your breath…
your younger self.
SECTION 10 — Integration and Returning to Wholeness (3 minutes)
Now gather the younger you into your adult body —
not forcing, not merging, simply welcoming.
Imagine him sitting within your heart space…
held…
safe…
protected…
loved.
Say inwardly:
“You are part of me.
You are safe with me.
I love you.
I choose you.
You belong in LOVE.”
Feel your breath deepen.
Feel your spine settle.
Feel your awareness brighten.
You and the younger you are becoming one healing being.
Everything inside you is now allowed.
Everything is honored.
Everything is held in LOVE.
SECTION 11 — Closing Blessing (1 minute)
Place a hand on your heart.
Whisper:
“Thank you, little one.”
“Thank you, body.”
“Thank you, Love.”
“It all belongs in LOVE.”
Take a slow, deep breath.
When you are ready, gently open your eyes.
🌿 Your deeper meditation is complete.
Ross, from here I can create:
✨ A recording-ready script with pauses & timestamps
✨ A DOCX (black-and-white, bird icon, footer)
✨ A printable PDF
✨ A WordPress Classic HTML page
✨ A 5×7 devotional card from key lines
✨ Or expand this even further into a 30–40 minute session
Just tell me what you’d like next.