Close your eyes and focus on your breathing, deep breath in slow breath out allowing your thoughts to roll around your head and disappear on the out breath allowing the body to relax and the mind to remain alert.

On the next in breath take your attention to the base chakra, the base of your spine, breathing in through the base up an internal tube and out through the crown – the top of your head. In through the base up the internal tube and out through the crown.

On the next in breath imagine a lilac ball in front of your forehead – in your mind breathe all the tension in your body into the lilac ball. In your mind seeing or sensing the ball fill with all the tension in your body – see the ball swell like an oversized balloon until it's so full – it bursts. As it bursts feel all the tension drain from your body.

On the next in breath take your attention to the heart centre, the centre of your chest. Breathing in through the heart centre find yourself in the internal corridor, if you can't see then sense. Going deep into the heart centre corridor come across the door marked – inner world.

Pushing the door open find yourself descending some steps going into the depths of the heart energy – in here is your inner world. As you enter the space of your inner world you see or sense a circle of sand, stepping inside the circle in your mind look down at your feet to see how old you are – notice if you're a child, teenager or adult. Then in your mind look up to see or sense your mother standing in your circle of sand. Your mother is holding a plague and written on that plague is the generational wound. Allow yourself to see or sense what is written there.

Standing with your mother in the sand circle is your grandmother's energy, she too is holding a plague with her words on it as to the generational wound. See or sense if it's different to what your mother carries. Notice what the generational wounds are – such as: being "fine" at all costs, no emotions aloud. Love is expressed through duty and sacrifice not affection, being praised for coping never needing support. Silence after conflict instead of repair and truth telling, taught to be invisible, agreeable and not "too much", notice what the wound is in the sand circle.

Notice if you're comfortable or uncomfortable having your mother and grandmother in your sand circle. As you look to see or sense what the generational wound is – look in your mind to see or sense other women from generations past come forward. Notice how many women in your ancestry carry the wounds.

Remembering the wounds – ask your mother and grandmother to now step out of your sand circle as you begin your journey to returning to the physical world. See or sense the sand circle disappear as you start to return to the physical world – leaving this space, return up the stairs to the corridor of the heart chakra – moving through the corridor of the heart chakra returning to your physical body in your mind allowing your awareness to spread through the body – throwing roots out from the bottom of your feet deep into the earth focussing on your breathing very gently bring your awareness back into the room and when you are ready open your eyes.