We are going to begin today by taking three deep cleansing breaths.
Breathing a little bit longer on the out breath.
Letting the body completely release and relax.
Now I want you to follow your breath.
Just follow the movement as it flows through the body.
Not trying to control it.
Just letting it move easily and freely.
Take a moment to call yourself back from wherever you've been during the day.
Bringing your energies back home to your center.
Bringing your mind,
Body and energy into the here and now.
Allow your mind to empty what it no longer needs to hold onto.
Letting it flow out and away on the out breath.
And allowing your body to release what it no longer needs to hold onto.
Letting it flow out and away.
Now we are going to do a short guided relaxation.
Bringing us into a place of deep calm.
With no resistance.
Bringing your awareness and your attention to the top of your head.
I want you to imagine a wave of relaxation beginning at the scalp and moving slowly downward.
Feel the wave of peace moving down the face.
Allowing the muscles of the eyes to release and relax.
And the muscles of the jaw release and relax.
As the wave of relaxation continues to move slowly downward.
Moving down now into the neck and the shoulders.
Feel the shoulders drop slightly as they release the tension you've been carrying.
Feeling the out breath as a way to move deeper into the release.
Feeling the wave now as it moves slowly through the muscles of the chest and down into the abdomen.
Bringing a sense of calm and peace to the entire front body.
Now visualizing the wave moving down through the back.
Moving down the upper back,
Mid back,
Lower back.
Feeling the muscles all the way down the spine release.
As the wave continues to move slowly downward.
Feeling a deep sense of peace and relaxation in your entire upper body.
Now imagine this wave moving into the hips.
Breathing into the area as you bring your awareness into your root.
Letting the exhalation open the hips and remove any tension.
Continuing on the wave moving down into the thighs,
The upper thigh,
Mid thigh,
Lower thigh.
Allowing the breath to be a mechanism for deepening peace and calm.
The wave of relaxation moving slowly over the knees and into the lower leg.
Feeling the flow of the breath as it moves down the calves.
Letting any tension be released as the wave continues slowly downward.
And finally now this wave of relaxation moving into the ankles,
Into the feet,
And down into the earth.
Allowing any last bits of tension to flow right out the soles of the feet.
And now that you are in this calm,
Relaxed,
And safe space,
I want you to imagine yourself in a beautiful setting.
This could be a meadow,
Your backyard,
A mountaintop.
Just some place that you feel safe,
Comfortable,
And at peace.
For the next few moments,
Take in this setting with all of your senses.
The sounds,
The smells,
The sights.
Breathing it all in.
Letting all of these colors and sounds and smells bring a vibrancy to your being as you breathe them in.
You begin to notice a faint outline of a child walking toward you.
As this child moves closer,
You notice that this is you as a little child.
Take a moment to notice their hair,
Body,
Eyes.
The age that you are in this moment.
Notice your child's attitude,
Expressions.
Are they looking at the ground?
Are they curious?
Are they sad?
Invite your child to sit next to you at whatever distance is comfortable for them.
As they sit next to you,
You notice that you can see and feel as they see and feel.
What does the world look like from their eyes?
How does the world feel from their perspective?
Turning to your child,
Ask them,
What do you most need from me?
Allow the child to answer in whatever way is comfortable for them,
A drawing,
A gift,
Through words,
However they express it,
Is exactly how it needs to be done.
If you are able to give your child what they need from you in this moment,
Please go ahead and do so.
If they ask for something that you cannot give right in this moment,
Tell your child what you can give.
And if it is something that's possible in the future,
Tell your child when this will be possible and give your child something as a symbolic promise for the future.
Now ask your child,
Is there anything they wish for you to hear?
Take a moment now,
If you're not already to sit facing them,
And if it is all right,
Holding their hands in yours,
Look at your child in the eyes and tell them you love them and you honor them.
You hear them and they are enough.
If that feels complete,
Ask your child if they are ready to come home with you today.
If your child is not ready to come with you,
Tell them you will return,
Thank them for their time,
And let them know that you will continue to honor them and work toward being together one day.
And if your child has chosen to come with you today,
Give them a moment to say goodbye to their surroundings,
To collect anything they need for their journey,
And invite them home.
This can look however you want,
Holding hands,
A heart-to-heart connection,
A full integration of self.
Whatever is most comfortable for both of you in this moment,
Allow this integration to occur,
Bringing you both into wholeness,
Balance,
And harmony.
And when this integration process feels complete,
Spend a moment in your heart center in gratitude,
In deep appreciation for your inner child,
For the experiences that made you who you are today.
Let this appreciation move through the entire body.
Letting gratitude fill every part of your being.
And when you're ready,
Take a few deep breaths connecting you to your body,
Feeling your body make contact with the chair or floor or bed beneath you,
Bringing your full awareness into the room around you,
Wiggling your fingers and your toes,
Gently shrugging your shoulders,
Bringing your full attention and awareness back into the body,
Back into your room.
And when you're ready,
Allowing this sense of calm,
Peace,
And centeredness to remain in the body as you open your eyes,
Aware and alert.
