This is your time.
Before we begin,
Take a moment to find a position that feels right for you.
You may choose to sit upright with your feet resting,
Spine tall and supported.
Or you may prefer to lie down,
Allowing your whole body to soften into the surface beneath you.
Take your time,
Adjust your shoulders,
Your hands,
Your legs,
Until you find stillness.
There is no perfect way to be here,
Only the way that feels safe,
Comfortable,
Peaceful right now.
When you've settled,
Gently close your eyes or just gaze inwards,
Let the outside world fade away.
This is your space,
Your pause,
Your breath.
When you are ready,
We begin.
Take a slow breath in through the nose,
Feel the air cool as it enters.
Exhale softly through the mouth,
Warm and releasing.
Do it one more time,
Inhaling through your nose,
Exhaling through your mouth.
Feel the weight of your body pressing into the ground,
The chair or the bed beneath you.
Notice where your skin makes contact with the surface,
Your back,
Your legs,
Your arms.
Let yourself sink a little deeper,
As if the earth is holding you.
With each breath now,
Imagine your body softening,
Your jaw unclenching,
Your shoulders melting down,
Your belly loosening.
There is nothing to hold right now,
No rolls,
No masks,
No responsibilities,
Only this moment.
A soft golden light surrounding you.
It glows like the sun in the early morning,
Gentle,
Protective,
Warm.
Breathe it in,
Feel it wrap around your skin like a blanket.
This is your sanctuary,
A place where no one can harm you.
A place where you are completely safe to feel,
To remember,
To heal.
If it feels good,
Imagine a steady rhythm,
Perhaps the sound of the ocean waves rolling in and out,
Or the rustle of leaves in the wind.
Let this sound steady your heartbeat,
Calm your breath.
What sound can you hear?
Bring back an image of your younger self.
You may see their face clearly,
Or just sense their presence.
Notice the way they hold themselves,
The look in their eyes,
The way their body carries its weight.
Notice the sensations in your chest as you see them.
This is the part of you that longed for love,
For closeness,
For safety.
They did not know any different.
They were doing the best they could.
Whisper softly to them as if you are soothing a child.
You were never too much.
You were never not enough.
You were simply seeking love in the way you knew how.
Allow this younger self to rest in your arms or beside you.
Imagine stroking their hair,
Feeling their warmth,
Letting them know you are here right now.
You are their safe space.
Now gently shift your awareness to love as it feels when it is safe.
Picture yourself standing in a field at dusk,
The sky painted in soft shades of lavender and gold,
The air is warm against your skin,
A gentle breeze brushing your cheeks.
In front of you stands someone who loves you with steadiness,
Eyes soft,
Voice calm,
Presence reliable.
Feel your body respond as you imagine them now.
Maybe your shoulders relax a little.
Your breath deepens.
Your chest becomes lighter.
This is what secure love feels like.
Steady,
Kind,
Safe.
There is no chaos,
There is no intensity,
But a quiet strength that never leaves.
Breathe this in and let it fill every cell of your body.
Feel it flow down your arms,
Through your hands,
Into your fingertips.
Feel that love down your spine,
Your legs,
Your toes,
Your whole body shivering,
Bathing in the memory of safe love.
Silently whispering,
Or out loud,
Say to yourself,
I am worthy of steady,
Safe love.
I can choose relationships that honor me.
I am free from the patterns of the past.
Love is no longer chaos.
Love is calm,
Kind,
True.
Now feel your entire body.
Connect with that peace,
That love,
That support,
That safety.
Bring your awareness back to your breath.
Feel the air entering,
Leaving,
Soft and steady.
Notice the surface beneath you,
Holding your body,
All supported,
Safe,
Steady.
Gently wiggle your fingers,
Roll your shoulders,
And when you're ready,
Open your eyes to the room.
Carry with you the warmth of the space.
Your past does not define you.
Love can be different now.
Love can be safe.
