Welcome to this practice on releasing a nightmare and beginning your day.
And you can do this practice with your eyes open or closed.
You can sit up straight,
Lie down,
Or maybe lie in the safe position where you lie on your side.
With your knees curled up in your chest in the fetal position.
To allow more safety to integrate in your body.
And as you make yourself comfortable,
Allow your breath to flow gently.
Feeling the cold air enter in through your nostrils.
And feeling the warm air flow out through your nose or your mouth.
And allow your breath to be a safe space in this moment.
And perhaps lengthening your inhales.
Breathing in more fresh new air.
And exhaling,
Beginning to let go of this energy around your nightmare.
Exhale it out.
And breathe in,
Welcome a new day,
Fresh oxygen.
And exhale,
Release a little bit more of the stagnant energy of your sleep.
One last time,
As you inhale,
Allow this fresh new energy to enter in your whole body.
From your whole head,
Your brain is washed and cleansed.
All the way down into your belly and both your legs and arms.
And when that feels complete,
You can allow your breath to return back to a normal rhythm.
Now bring your awareness to a part inside of yourself that has been frightened by this nightmare.
And that is still somewhere stuck,
Somewhere trying to make sense out of the experience.
And maybe this is a sensation for you,
Or perhaps it's a repeating vision or thought in your mind.
And as you bring your focus to that place,
Allow yourself to breathe together with this part.
Maybe this is a part inside of you that is very worried or very scared.
Take some gentle and safe breaths together.
Also allowing this part to exhale and release this negativity around the nightmare.
This heaviness,
Breathe it out.
And breathe in new,
Clean and fresh energy.
And allow yourself to simply be with this part.
Perhaps it wants to talk to you.
Perhaps it just wants to sit with you and feel your warm and safe presence.
And you might like to call in extra protection here,
An extra safety.
By imagining you're in a safe bubble of warm light,
White light,
Wrapped in a safe cocoon.
And you can also wrap this part in this safe,
Protective,
Warm,
White light.
And notice how your nervous system begins to settle,
Begins to feel safe.
And how slowly also your part begins to unravel and soften.
And let yourself be held here.
With your breath continuously moving through your body like soft waves,
Washing away what needs to be washed away.
And know that you are safe in your own cocoon.
And perhaps you can begin to imagine this warm,
White light is spreading out into your whole bedroom.
In the room that you are in right now,
White light spreads everywhere.
In every cell in your body,
In every corner,
Every inch of the room that you are in,
Is being bathed by white,
Protective light.
And now take a comfortable inhale.
And as you exhale,
Let this light spread out into your whole building,
Your whole house,
Apartment.
Breathe softly in here.
As you exhale,
Imagine this white light spreading out into your whole day.
Across the streets,
At your workplace,
At your lunch place,
Wherever you might go today,
It's continuously flowing and paving a safe way for you.
And you can show this part inside of you.
That was scared by the nightmare.
You can show them,
Look,
There is all this space.
There is all this safety.
This is our reality today.
And whenever that feels completed,
You can ask this part inside of yourself if there is anything that they need from you today.
Right now.
And then you can reassure them that you will take care of it.
It's already done.
Take a deep breath in.
And sigh it out.
And perhaps you'd like to hold this part in your heart or in another place in your body where it feels safe to keep them safe,
Keep yourself safe.
And notice how this part responds,
How they begin to shift and relax.
Notice how your body begins to relax,
Knowing a beautiful day awaits you.
And if you'd like,
You can set an intention for your day.
Perhaps you can set the intention of,
I will be gentle with myself today.
Or I welcome a new,
Beautiful day.
Or I will carry myself with gentleness and compassion.
Allow your own intention here to rise,
To take form.
And take a last deep breath in here.
And release your intention.
Breathe it out into your day.
And whenever you feel ready,
You can gently come out of the fetal position.
You can gently bring yourself up to a seated position if you're laying down.
And begin by bringing some light into the room that you are in,
If it's still dark.
And notice those rays of light coming in,
Reminding you that you are protected by light always.
Maintaining the connection with this part inside of you,
Hold it close to you.
And you can check in with them during the day,
How they are feeling.
You can always journal about your nightmare to release it further.
You can draw,
Paint.
Allow yourself to let it out and express it,
To process it.
And whenever you are ready,
We'll gently close this practice.
I wish you a beautiful day.
And you can always return to a parts work meditation or to any meditation that brings you safety in your body.
You got this.
Have an amazing day.
See you soon.
