Compassionate encounters with our past and future self: A meditation with Karen Hoffman
A meditation with past and future self: Bringing compassion to the journey adapted by Karen Hoffman
Begin breathing, get comfortable with your own rhythm, slow down, close our eyes if you desire. You can gently lower your eyes to a soft gaze. Perhaps bring a hand or both hands to your heart-space so that you get comfortable. Get comfortable with your heart-space - feeling deep inside of yourself, almost like you’re wrapped in a safe and comfortable cocoon
And as you connect to your breath and heart-space, think of a time in the recent past where you have been loving, giving, caring. It might have been giving someone advice; it might have been sharing, being extra patient and someone noticing; it might have been listening or giving a compliment.
Bring the moments to mind so you can say in your heart:
“I am love. I am loved. And I love. ”
A Glimpse into What Was - Remembering the Past
Repeat these words out loud and to yourself. Quietly, imagine yourself taking a walk, somewhere in nature, and you go back in time. And now, as you take a walk into your past, find a version of your younger - back in time - somewhere in nature, going back any number of years, picturing yourself at a younger age, a playful stage in your life. Whatever that age was for you is fine - it can be age 5, 3, or 11, 16 - whatever playful age you can remember.
Pause and notice this child:
Where do you see yourself?
Walk this child back in time - see her face, the clothes she is wearing - notice what it is she’s doing. How does her hair look? How wide is her smile? What is the expression on her face? Is she listening to music?
Coloring? Riding a bicycle? Notice where she is, who she’s with, and what she’s doing. Take a moment to approach this child and use this opportunity to ask her:
“Little Child, Younger Me, what is it that you love? Dear Child, what is it that you dream about? Precious Child, tell me, is there anything you want me to remember?”
Spend a moment here, anchored in your breath, sitting, and listening.
Know that it’s okay if you can’t hear everything she wants to tell you. It’s been a long time since you’ve met. I invite you to learn something, to lean in and take something - even if it’s just a little something you can hear or see.
See yourself as present and so pure with this child - that is you. Whenever you’re ready, you can thank her. You can tell her anything you think SHE needs to know. And as you say “goodbye” to her, bring your attention to the space around your heart.
Notice the love that lives within this precious child, the hope, the creativity, the desire to give, and the belief in her dream. And now, because of this meeting, you can bring that back to your heart, you can sense that feeling, with love in your heart.
“Notice how your body feels, and your mind, and your heart, any sensations in your belly or in your throat. Let it all be here.”
Allow yourself to make a mental and physical picture in your mind of what this child embodies.
Looking Ahead - Imagining What Might Be
Look forward to some place in time, where you are older, wiser - just see yourself a few steps ahead. Step into a place wherever you are able to see. You are living with the vision and the wisdom of all your years from that younger child to now and into the future. You hold the wisdom you’ve collected and the life lessons you’ve mastered. See yourself in all your radiance, energy, warmth, kindness and peace -everything that’s come to you over years of gaining different perspectives; years of giving and living from your heart.
Notice where you are sitting or standing as a future you - maybe outside, in a garden or in a home somewhere; perhaps you are alone - or with other people. Notice the background; what you’re wearing and what’s the expression on your face now? How are you holding yourself? How does your hair look? What do you see, when you look into your eyes of the future? Take a few steps closer to this future you, In your wisdom, in this space of your embodied future - I invite you to take a few steps closer to this future self of yours.
And if it feels right to you, open yourself to receive a hug. Notice the way you are being embraced. This future person reaches her hand out for you.
And she says: “Welcome. I’ve been waiting for you.”
You have the opportunity to connect with this future self. Ask your future self to give you a few words of advice. Sit together in silence within a community group, by yourself or with a trusted companion, and take seven breaths. If anything disrupts or distracts you, just notice it and come right back to your breath, with the loving, compassionate embrace of your future self.
What is it she wants you to know? What is it she is trying to remind you? She knows everything you’ve been through. She cares about you as much as is humanly possible. In these last few breaths, you can ask her what it is that she wants you to do now, to know or to be? You know she is speaking to you from a place of loving kindness.
You say “Goodbye,” taking both these images with you. And knowing that you have both the child and this future you, t’s just for now that you’re saying “Goodbye.” These versions of you are always there, and you can always go back and ask questions, or get new answers. And now, when you’re ready, take a few shorter breaths - maybe start wiggling your fingers and toes, coming back to your original space.
Consider journaling about the experience. Jot down a couple of messages your younger self left you with. What did you learn from your future self? In what ways will you continue to learn from these two images?
This meditation was originally adapted by Karen Hoffman for a series she is leading for Retreat House Spirituality Center “Living Wisely.” In this wisdom series, Karen provides tools and appreciation for collecting wisdom as participants journey through different life stages with joy and gratitude.
She enjoys working with individuals and groups, exploring different modalities and approaches to mindful living, bringing attention to intention, and living on purpose. She brings her creativity, energy, empathy, and passion to everyone she works with. Karen lives in Dallas with her husband, Alan. They have three adult sons, David, Brian and Aaron, and an ever- growing family of their significant others.
Karen is the CEO and Founder of Living On Purpose, LLC. Email Karen.
Photo: Karen as a child.