I invite you to find a quiet,
Comfortable place to sit where you will be undisturbed as you listen to my voice.
You may wish to close your eyes,
Hold a soft gaze or choose something to focus on in front of you.
Now is your time to slow things down and bring your attention inside.
You may want to take a couple of conscious breaths as you begin to connect to the natural air and flow of your body,
Perhaps elongating the out-breath just a little and if it feels comfortable using the in-breath to create space inside.
As you do so,
Notice the sounds around you.
Notice sensations on your skin,
The sensations within your body and noticing any thoughts that might be floating to the surface.
I invite you to imagine these thoughts floating on the surface of the sea,
Watching your thoughts ebb and flow in the gentle waves and as you move your attention beneath the surface,
You notice your emotions,
Your body sensations and felt experience.
I invite you now to pay particular attention to the emotions,
Noticing there are more subtle emotions here as well as those more intense emotions,
Noticing how they ebb and flow with the sea and have an energy of their own.
When these emotions bring comfort,
There is ease.
When these emotions bring discomfort,
This creates tension inside,
A disconnect as parts of you attempt to push down,
Dismiss or deny what's held inside.
There are parts who are fearful that you cannot hold what will emerge,
For they do not know you yet.
Many still believe that you are young like them,
They do not realise that you are now grown,
That you have the capacity to hold whatever emerges,
That you can witness with curiosity and compassion,
That you can create space for this to be expressed and released.
You can invite them to tune in,
To listen,
To hear you now as you let them know you are with them.
You can acknowledge and recognise their fears as these emotions did once overwhelm them.
These emotions were once too much for them,
And no one was with them to hold them and to let them know it was ok.
You couldn't be with them back then,
But you are here now and you have the capacity to hold whatever emerges inside.
They will come to know you and trust you as you support them to feel,
To reconnect,
To open so that once again these emotions can ebb and flow freely,
They can be felt,
Expressed and released with your loving acceptance.
They can sense your presence now and the warmth that is being offered,
They can sense the safety and the space to feel,
You are here now and they are no longer alone.
I invite you to place your hand gently on your heart and honour these words.
It is safe to feel.
It is now safe to feel.
Nothing is too much for me.
By creating space,
My emotions can ebb and flow with ease,
They can be felt,
Expressed and released.
It is safe to feel.
It is now safe to feel.
Nothing is too much for me.
By creating space,
My emotions can ebb and flow with ease,
They can be felt,
Expressed and released.
As you bring awareness to the hand on your heart once again,
Let your parts know that you are here now and that this safe and warm presence is available to them.
It is time to step out now and before you shift your focus to the outside world,
I invite you to thank your parts and let them know you will be listening,
Attuning and creating space for them.
If it feels right for you,
Take a few gentle,
Deeper breaths and begin to bring your attention to your surroundings and the world outside,
Reaffirming this commitment to your parts.
