Easing Painful Memories with Compassion
By- Sitender Sehrawat

See Transcript

Welcome, Dear Seekers!

Begin with lying comfortably on a bed, couch, or grass. 

Gently inhale and let the air travel through your body with the energy and strength of nature. Visualize exhaling tensions, worries, and thoughts that might be troubling you.

Now, bring the awareness of a painful memory or experience you’ve been holding onto. 

Notice how it feels in your body—perhaps there’s tension in your chest or a heaviness in your heart. 

Acknowledge these sensations without judgment, allowing yourself to fully experience them. As you contemplate this memory, notice it has been consuming a lot of your mental energy like a stove burning gas at all times.

As you hold this memory in your awareness, bring your attention to your heart center. Visualize a bright energy of strength and meet this memory. 

Visualize with your exhale this memory dissolving into the universe. Notice an immediate lightness in the mind and body, like rubbing a cube of ice on a warm surface of your body.

With the next inhale, let the compassion and love from nature heal that space. Every breath is vital healing energy to your mind and body. 

Now, offer yourself words of kindness and understanding. You might say to yourself, ‘I forgive myself for holding onto this pain. I release myself from the burden of this memory.’ Allow these words to sink in, soothing the wounded parts of yourself with love and compassion.

As you continue to breathe deeply, imagine the painful memory gradually losing its grip on you. See it fading away like a distant cloud drifting across the sky. Feel yourself becoming lighter and freer with each passing moment.

Remember that it’s okay to feel whatever emotions arise during this practice. Allow yourself to fully experience them, knowing that you are safe and supported in this moment of healing.

When you’re ready, gently open your eyes and take a moment to ground yourself in the present. Notice how

you feel after completing this practice, and remember that you can return to it whenever you need to soothe painful memories with compassion.

May you feel reborn!

With love and gratitude!