Hello and welcome to this safe place practice.
Let's find a comfy position and tune into our breath.
Noticing how it's moving through the body up and down as a wave.
Noticing if there are any pauses in between the in-breath and the out-breath.
Noticing if you are breathing to your chest or also all the way down to your belly.
Also noticing if there are any thoughts coming up.
No need to push them away,
Just saying hi to these thoughts and then bringing your attention back to your breath.
Now spreading the attention to the whole of the body.
Noticing your right foot,
Right leg,
Saying hi to your left foot and left leg.
Becoming aware of your pelvis and the butt.
And the belly.
And with the next breath moving the attention up to the chest.
Noticing how your back is today.
How does it feel?
Now giving a moment of attention to your shoulders,
To your right arm and right hand.
Maybe noticing the contact with whatever it's resting upon.
Same with the left hand.
Noticing if there is any tension in the palm fingers.
Through the left arm to the left shoulder.
And now to your neck.
Also noticing there if there is any tension.
Or if you can let the breath flow freely through your neck.
Going up to your jaw,
To your face,
Including the forehead,
Temples,
Lips.
Cheeks.
And going to notice also the whole of the head,
Including the skin on your head.
And from there going down the whole of the body again.
Noticing that the body is meeting the outer space and whatever it's resting upon,
A bed or a chair or floor.
So you can release the body down into this ground or chair or bed.
Relax a little bit.
No need to hold anything right now.
Just sit or lie and breathe.
And we're going now for a little imagination.
And I just want to tell you that the imagination doesn't have to be perfect at all.
Just whatever comes to you when I guide you through that,
It's enough.
It's all right.
So you can just stay here noticing your body and breathe in.
And let an image come to your mind.
An image of a place which feels safe to you.
You don't have to make up this image.
Just sit and breathe and let the image come.
You can look around this place.
Notice the surroundings.
Notice what sounds can you hear in that place.
Notice how does it smell in that place.
Notice if you are alone or if there is anyone else.
Maybe a person or an animal is there.
Just relax and let go of any pressure and let the scene to evolve.
What is happening in the image right now?
Notice what are you doing.
What do you want to do there?
Maybe you want to dance.
Maybe you want to just lie and listen to the sounds which are present there.
Maybe you want to run or you want to play or you want to sing.
Or maybe you're with someone or an animal and you're having some interaction.
And keep on breathing.
Let the scene evolve by itself.
If there is anyone or any animal coming or being present with you,
What would you like to do together?
Maybe there is some invitation from the other person or the animal.
Some message they want to tell you or something nice they want to do with you.
Maybe having some fun.
And I will just let you have your movie going on.
Once you feel like that's it,
You can just come back to your body on the ground.
Breathe in.
You can also touch yourself a little bit firmly.
To come back fully.
And in any case you can save an image of this movie to your memory.
If there was any animal,
It might be your spirit animal,
Which might accompany you in other situations as well.
If you invite them.
So it's something you can come back to when you need to.
Both the image and the animal,
If there was any.
So I will just leave you here and wish you a great day.
