Guided Meditation to Help Heal from Narcissistic Abuse

Guided Meditation to Help Heal from Narcissistic Abuse

Free 4 Minute Mood Boost Meditation

TRANSCRIPT
Speaker 1: (00:00)
Hello and welcome to, but Still she thrives. Today we’re gonna do something a little different and I’m gonna walk you through an actual guided meditation that I created for survivors of abuse. So, as you know, that’s a big focus on my podcast. You know, I love meditation. If you’ve been following me, I’m a big advocate of meditating and yoga and all energy work. So I wanted to create something for you guys that you could go back to and just have on hand that’s specifically for people who have gone through abuse. So stay close for today’s magical episode that you can come back to time and time again when you’re feeling stressed out and want to help heal energetically.

Speaker 1: (00:46)
Hey Queens, welcome to, but still she thrives. Do you wanna stop getting caught up in that wicked web of a creepy crawling narcissist? Do you find yourself up late at night replaying the abuse you put up with, and wondering how you can heal now? Do you wake up hoping for healthy relationships and peace only to feel totally exhausted and mind effed? Girl, I see you. I’m Christie. I too had to disconnect from toxic people in my life, and I wished I could undo the damage I felt ashamed, lonely, and kinda lost. But I’m a stubborn Italian and I refuse to give up. I found ways to recalibrate my mind and body more quickly than I thought and can now share them with you. In this podcast, you will find coping tools, healing methods, and confidence boosters so you can trust yourself and find peace and freedom. So shields up ladies, let’s go protect our peace.

Speaker 1: (01:43)
All right, Queens, welcome to this meditation, designed to help survivors of narcissistic abuse find inner peace and healing. So take a moment to find a comfortable and quiet space where you will not be disturbed. If you’re driving, that’s okay. You can just listen to this, but don’t get distracted. Don’t be a distracted driver, but you can subconsciously let some of this in and then go back to it later when you have time to actually really marinate in it. All right, so let’s close our eyes and just shake out any of that energy, release it from your body. We’re going to start with some just easy breathing, so just focus on your breath. Let’s take a few inhales. Let’s go in 1, 2, 3. Hold it at the top and exhale. Gonna do another two. And in 1, 2, 3, hold it at the top. And exhale.

Speaker 1: (02:53)
Last 1, 1, 2, 3. Hold it at the top and exhale. All right, so now we’re going to begin by grounding yourself In the present moment, I want you to just feel the weight of your body on the chair or cushion, whatever you’re relaxing on. And imagine roots growing from the base of your spine, extending deep into the earth, anchoring you in here. And now we want you to be really present. So I’ll give you a few seconds to just imagine the branches coming from the base of your spine. That’s the root chakra. And it could be wrapping around. If you have chair legs, you can imagine it going around them, down into the floorboards, into the earth’s crust. And deeper and deeper into the earth, grounding you, keeping you nice and safe and stable in this comfortable position.

Speaker 1: (04:16)
All right. Now I want you to shift your focus to any physical sensations. So can feel the rise and fall of your chest, which with each breath, this picture it, imagine it, feel it rising and falling. You’re just following your own body. Now, scan your body for any tension or discomfort at all. So you could start at your toes, your feet, your legs, your hips, your lower back, your upper back. Maybe your chest has some tightness. A lot of us hold anxiety there. Also, the throat chakra’s, another one. It gets a lot of tightness, especially in US women.

Speaker 1: (05:24)
And that jaw, that neck and jaw line is, it’s very common. So you may have some tension here. So I want you to first just notice it. Notice it maybe even in your head. Okay? And now I want you to focus on wherever the tension is. I want you to really focus in on it. And I want you to imagine that tension melting away. So as you breathe in, bring your focus to that area. And as you exhale, imagine releasing and melting that tension away from that area. I’ll give you a little time to go through this. Wherever you have that tension in your body, just be with your body.

Speaker 1: (06:23)
Observe the tension, and use your mind’s eye to release the tension. The power of the mind is incredible. Imagine melting away the tension, slowly melting it away with each exhale. Now pay attention to your breath. Inhale deeply through your nose, counting to 4, 1, 2, 3, 4, and exhale slowly through your mouth, counting to 6, 1, 2, 3, 4, 5, 6, which eat with each breath. Release that stress and anxiety that is often caused by narcissistic abuse. We’re gonna do this breathing pattern one more time. Inhale deeply through the nose, counting to 4, 1, 2, 3, 4. Exhale slowly through your mouth, counting to 6, 1, 2, 3, 4, 5, 6, releasing that stress and anxiety. Now that we’re present and in our breath, I want you to repeat this affirmation silently or out loud, whichever you prefer. Repeat after me. I am strong.

Speaker 1: (08:34)
I am worthy of love and respect. I am healing. I choose to release the pain of the past. And as always, you know, I always have to end our affirmations ’cause I’m a queen. Alright, now, I’d love you to imagine a bright, warm light surrounding you. Imagine this beautiful, yellowish orange, gold, bright light. It’s your protective shield. It’s creating a safe space where no harm can touch you. Visualize this light, healing any emotional wounds and filling you with love and strength. Really let yourself surrender and feel that protection. Let it all in. You deserve to feel safe.

Speaker 1: (09:56)
You are safe in this moment. Now, this part of the meditation is gonna be maybe hard for some. It was hard for me in the beginning of this journey, but you’ll learn with practice to be able to do it. It might not be today, but just practice until you can feel it so gently. Bring to mind the person who has caused you this pain without excusing their behavior. Because there is no excuse. Try to find a place within you to forgive them. This doesn’t mean you forget. It doesn’t mean that you have to have a relationship or have lovey dovey warm feelings toward them. This is about forgiveness. Forgiveness is for your benefit, not theirs, right? Us carrying resentment and hatred only is harmful to us. So let’s try to let go of that burden of anger, the resentment.

Speaker 1: (11:05)
Imagine holding it in your hands. Imagine holding that, that anger, the hatred, the resentment. Even if there’s guilt wrapped up in there, maybe you need to forgive yourself as well. I want you to hold onto that ball of emotion in your hands. You can cut both hands together and hold it and imagine what that feels like. It’s been hard. I know it’s been really hard, and it’s time to release this pain. So on the count of three, we’re all going to set free these emotions to the best of our ability. 1, 2, 3. I want you to open your hands as if you’re releasing a bird into the sky and let all those nasty feelings go. Imagine them flying out into the universe, getting sucked up far, far, far away from you. If you feel like there’s some still lingering, I want you to rub your hands together. I’m doing it. You can hear it maybe through the microphone. Rub your hands together and then shake it away. Shake it away as if you’re getting water off your hands after washing them. You don’t have a towel, , shake it off. Release again that I know that could be hard for some people. I am here with you. We’re in this together. Alright, now we’re gonna do that more. Turning your attention to yourself.

Speaker 1: (12:46)
I want you to reflect on the strength and the resilience it took to survive the abuse. Recognize you are deserving of love and compassion and sweet words and feeling valuable. Place your hand on your heart. I’m doing it with you. And send yourself feelings of warmth, appreciation, and self love. Tell yourself I love you. I’m proud of you. I’m gonna say it again. I love you. I’m proud of you. And this wasn’t in the plan, but I feel like we all need this right now. I want you to wrap your arms around yourself. Mm-Hmm. . That’s right. It’s self huggy. Time .

Speaker 1: (13:52)
And just hold yourself there. Say, I am safe. I am safe. I am loved. I am loved. I deserve peace. I deserve peace. Okay, now I want you to take a moment to release any negative emotions or memories tied to the abuse. Again, this might not be overnight, but this is a practice. Imagine them dissolving into the air, leaving you feeling at least a little bit lighter and freer. Maybe it’s more, maybe you’re able to really release a lot of it today. That would be amazing. Everybody’s on their own timeline, their own journey. So don’t judge on how much you’re able to do today. Again, it’s a practice. That’s why we call it a practice release.

Speaker 1: (15:04)
Now, think about the people and things you are grateful for in your life. It’s just, even if there’s just one person right now you’re really grateful for, or maybe it’s a group of friends. Maybe it’s a family member that stood up for you. Maybe it’s a coworker that is there and supports you. Think about at least one person Now, focus on the positive aspects that bring you joy and happiness. It could be a beautiful day outside today. It could be the taste of pink sprinkled donuts. No bias here. Think about something that brings you joy someone and something that brings you joy.

Speaker 1: (16:02)
And let yourself feel that you deserve to feel that joy and you deserve to feel a lot of that joy. Now, gently bring your awareness back to the present moment. Wiggle your fingers and toes. And when you feel ready, you can open your eyes. Take a deep breath. Ah, maybe you want drop your shoulders and just kind of shake it out a little. And let yourself carry this moment, this sense of healing and empowerment with you throughout your day. Now remember this, meditation is a practice. It is a tool for your healing journey so you can return to it whenever you need to find peace and strength. You are not alone and you deserve love, respect, and happiness. And I want you to have all of those things. So if you need help on this journey, I am here. I do coaching, I do guided, customized meditations.

Speaker 1: (17:15)
Um, you can always look in my show notes to see ways to work with me. But if you have a specific thing you’d like to do, feel free to email me. My email is always also in the show notes. Um, but I want to help support as many women as I can on this journey. I know it’s a hard one and anything I can do to help, I want to do. So please don’t hesitate to reach out. And again, save this episode. And if you are loving my podcast in general, if you would do me a huge favor, it is such a help to me. If you leave a review on the Apple Podcast page, if you’re listening on Apple, you just go to my main page of my podcast, scroll all the way down to where it says reviews, and you can hit the five stars if you think it’s five stars. And leave a lovely little note about what you like about the podcast or how I’ve helped you in any way. I love, love getting feedback and it really helps my podcast grow. So thank you so much. I love you and I will see you in the next episode. Thanks for listening.