In this guided meditation, Caverly Morgan encourages us to move past just “positive thinking” during tough times and to connect with a profound source of unconditional love for ourselves.
When we face challenges that shake our sense of self or our confidence—such as job failures, issues in relationships, or releasing outdated beliefs—we might feel inclined to resort to positive self-talk that counters our uncomfortable feelings.
In today’s guided session, Caverly Morgan presents something much more solid, which she refers to as unconditional reassurances.
This approach isn’t about simply denying our emotions with affirmations, hoping they will become a reality. Instead, it focuses on grounding ourselves in a deep-seated sense of worth and compassion that remains constant, regardless of our circumstances or how we feel about ourselves at any moment. The distinction lies between asserting, Don’t feel bad! You’re amazing! and embracing, No matter if you succeed or fail, I love you just the same.
A Meditation for Unconditional Love When You’re Struggling
Take a moment to read through the guided meditation script below, pausing after each section. Alternatively, you can listen to the audio session.
- Begin this meditation with three slow, deep breaths. We often overlook the importance of our breath. Allow yourself to simply enjoy breathing right now.
- Reflect on a past moment when you faced difficulty. On a scale from one to ten, where ten represents the biggest challenge you’ve encountered, choose something around the middle. Think of a recent time when you were resisting what was happening or longing for a different reality.
- Pay attention to your inner dialogue throughout that struggle. Was there a critical voice asserting its presence? While some of us might not experience negative self-talk at that time, for many, that inner critic tends to show up. Try to tune in and capture what was being communicated.
- Now, visualize yourself as the listener to that critical voice. Allow your imagination to explore this perspective. Perhaps you see a younger version of yourself absorbing this critique. Feel what that younger self is feeling, genuinely connecting with them.
- From this place, pose the questions: What do I need to hear? What knowledge should I gain? If this isn’t it, then what is?
- In your struggle, imagine the sensation of flailing as if you’re drowning. Picture someone on a nearby dock—someone who truly loves and understands you. This person might not even be someone from your life; it could be a caring stranger passing by. Imagine them holding a bright, new life preserver and tossing it to you as you flounder. Allow yourself to reach for it.
- If there were messages written on this life preserver, what would they say? Perhaps they would be simple affirmations like, I’m here. You can stop struggling. Hold on to me; I’ve got you. What words resonate with you? What emotions are stirred? Address that unfulfilled need; there’s no wrong answer here.
- What matters is that these messages are unconditional. If you were to express them as phrases, they wouldn’t have opposites. For example, rather than saying, You’re a champion!, you’d say something like, I love you no matter what.
- Take a moment now to speak these phrases to yourself. Offer unconditional love to this part of you that has been struggling. Let it be about acceptance rather than conditions. Acknowledge the part of you that craves to hear these words.
- If accessing unconditional love feels challenging right now, that’s entirely okay. It might simply not be the right time to connect with it. A part of you may be blocking this love, which is always present in our experience but can seem unreachable. Try to connect with this feeling of love and the recognition of your worthiness.
- Next, imagine letting go of the life preserver. Just breathe and float in the space of existence. There’s no need to struggle. Floating isn’t a result of your exertion to do things correctly. It’s inherent to who you are, just like the ability to love. If your purpose for meditating is to become a better person, you’ll always feel the pressure to improve. However, if you meditate from a place of love, embracing your radiant and infinite self in this ocean of love, you’ll always remain in love.
- For one additional minute, allow yourself to bask in love. I’ll pause now, and if you choose, feel free to extend this time. Otherwise, take a moment to ground yourself before transitioning into your day. Rest in love. Allow yourself to float. Thank you.