Divorce Meditation

Here are two guided meditation audios with scripts, one is 10 minutes and the other one is 20 minutes long.

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Guided Divorce Meditation: 10 Minutes

Divorce Meditation Script

To begin, sit in a comfortable position, preferably with your feet planted firmly on the floor, legs uncrossed and palms resting downwards in your lap. Whenever you feel ready, softly close your eyes and let all of your awareness rest on your breath.

For now, just simply notice how you are breathing: Becoming aware of how the air enters and exits your body, noting what muscles are engaged now. Intentionally allow the air to flow in through your nose, stomach expanding on the inhale and holding your breath when you reached the top. And whenever you’re ready, exhale through your mouth with a powerful sigh at the bottom of that breath. Repeat this again. Breathing in through your nose with your stomach expanding and your rib cage expanding, holding the breath at the top, letting any tension build at the top of this breath.

And whenever you’re ready, exhale with a long audible sigh. Perhaps even letting your shoulders feel a little loose. And finally, at the bottom of that breath, do this one more time. Very deeply. Inhaling through the nose, stomach and rib cage expanding. And as soon as you reach the top, hold your breath. Allow yourself to feel all tension building and whenever it feels right to you, powerfully release the breath through your mouth and then return to breathing at a pace that is comfortable for you – in through your nose, and out through your mouth.

Throughout the course of this meditation, make sure that on every inhale your stomach is expanding and on every exhale your stomach contracts. And as you let yourself focus on your breath, you allow yourself to become present in this moment, feeling your body, feeling the air around you, and being aware of your emotions. Allow yourself now to experience whatever feelings come forth related to your divorce.

There is no right or wrong emotion here. You may be feeling anything from fear, regret, uncertainty, all the way to joy and peace. Whatever you’re feeling, just allow it to be present with you now without trying to force it away. Just breathe through it. Staying fully aware of your breath as you allow your emotions to simply be.

Now take a moment to identify the very top emotion that is coming up for you. Give it a name, whatever the really strong emotion is that you’re feeling, just name it, label it, and then say, I welcome you in, inserting the name of the feeling.

Let this feeling know that you are open to hearing what message it has for you.

The message may not be something desirable to hear, but you are responsible for how you feel, and if you do not listen to what the emotion is telling you, you have no opportunity to change it. If you desire to change it, now allow yourself to think about the opposite. If this feeling was something undesired, something you wish could change, use the message that came forth and allow yourself to identify its opposite.

For example, if the feeling was fear and the message was, “I’m afraid I will never love again,” then the opposite must be love: “I desire to experience love again.”

The exciting thing about listening to the message our feelings that exist below neutral, those fear-based feelings -the wonderful thing about listening to them is that they help us get crystal clear on what we actually desire in this life.

So thinking about your divorce and the message that has been playing in your head that is undesirable, allow yourself to flip the script. Turn that fear-based thought on its head and identify the desire that it evokes within you. Allow yourself to focus fully on this desire saying to yourself, I desire blank and fill in the blank with whatever your core desire for allowing yourself to healthily move through this divorce. What is that desire? And as you focus on it, continually saying it to yourself, take a moment to make sure that your breath is soft and easy stomach expanding fully.

And as you think about this desire, you can begin to feel grateful. Appreciating the divorce even if only the tiniest bit for giving you this new clarity for giving you this new opportunity in your life. To choose to see things differently, to welcome in love on a whole other level, to experience positive, healthy change in your life, in the highest, most loving and easiest way.

Know, that this is possible. And when you let yourself be led by the desires that you have, the universe opens doors for you to experience those desires. So lean into them for the next few breaths. And whenever you’re ready, take these desires with you as you begin to bring your awareness back to your physical body, rolling your shoulders, wiggling your fingers and your toes, and opening your eyes whenever you feel ready.

Meditation for Divorce: 20 Minutes

Meditation Script for Divorce

Welcome to this meditation for healing after a divorce. You are entering a new chapter in your life and you deserve to feel your best even through the difficult moments.

So please find a comfortable place where you can easily ignore the outside world so that you can fully relax and let go of any tension and stress for the duration of this session. Take a couple of deep breaths on your own.

feel your body already relaxing from these breaths.

It is completely normal to build relationships… just as it is ok if the need to part ways rises, and you are able to confidently move through divorce, starting a new chapter in your life…

Breathe in deeply and say to yourself, “It is OK to love and lose, and to love again”…

Breathe in fully…

Perhaps you have recently gotten divorced or separated or maybe you have been separated for some time now. Either way, let’s begin visualizing 5 years from now into the future when you have completely gotten over any stresses related to this divorce.

See yourself thriving in all areas of your life.

You are healthy and stay active doing things you love to do.

You are surrounded by people who love you and who make you feel confident in who you are.

5 years from now perhaps your career or business is thriving.

See your life in great detail after you have moved far beyond this divorce.

What does it feel like during these times when you have eliminated stress from your life and are taking care of yourself in healthy ways?

Can you clearly see that you are happily divorced and no longer think ill of your ex.

Though after divorce, it is difficult to think kindly of your ex, but this is a very important step in moving forward and living your life the way you deserve to …

So now imagine you are rewinding back towards the present moment only 1 year after your final divorce. You are getting your life on track and still may be feeling some soreness from what you had to go through, but you see that you are making great change and taking action towards a fresh start …

Right now you will learn a technique that will be very important in moving forward and removing bad thoughts about your past relationship that end up wasting your valuable time and precious energy.

Imagine your ex right now and allow any feelings you have for them to rise in your body and mind. This may not be nice to experience but it is important, so please, sit with these feelings you have for them.

Now begin to breathe deeply paying close attention to how your body expands and contracts with the breath. We are going to replace thinking about the past in a negative light with deep breathing instead.

Breathe in and out…. 3 big deep breaths and notice how the thoughts about your partner become less because you are letting them go with the power of your breath.

Think of them, and breathe into these thoughts… release any negative feelings…

The more you practice this technique of breathing into sour feelings the easier it will get and the more relief you will find in all areas of your life.

Know that it is OK to love and lose. This only gives you the chance to love again.

But it will be difficult to love again if you do not let go of thinking about the past and having your emotions caught up in things that have long gone by…

So right now, imagine your past relationship and allow any emotions to rise within you… you need to fully express these emotions so that they can move through you and out.

Where in your body do you feel the emotions attached to your x partner?

Pay attention to the quality of these sensations and exactly the area you are feeling it ….

Is it in your heart?…. or maybe your stomach… perhaps you feel it in your head?

Wherever these emotions arise, honor them…

Now take a big deep breath to imagine you are breathing into these areas to free them ….

Breathe in again, opening up any stuck emotions allowing them to move freely.

If you need to cry do so.. or express anger in a healthy way…. whatever it is, go into it rather than turn from it… and breathe….

Feeling how breathing releases these old feelings.

Acknowledge that you have been hurt but now you are taking a stand and moving forward from this pain.

Good.

Now with a free heart, you are able to look back with a fresh perspective on your marriage Without getting emotionally caught up….

And ask yourself with honesty what did you learn from this marriage?

Allow whatever answers to come to you and present themselves without judgment.

Just listen when you ask again, what did I learn from my ex that I can take with me through the rest of my life?

(pause)

What you have learned are valuable tools to take with you into a bright future…

Gently begin returning to your current surroundings, feeling free from the grip of an ex-marriage on your mind… moving into a new chapter, filled with beauty and love.

Open your eyes whenever you are ready.

 

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