Hello there.
Welcome to this practice.
We will start by bringing your awareness to your body,
Adjusting to feel more supported by the surface beneath you.
And if it feels right,
You can gently close your eyes,
Taking a deep breath in slowly and exhaling completely.
With each breath,
Allow your body to sink deeper into the surface you are on.
Notice your feet.
Feel them connected to the ground beneath you.
And notice any sensations you might feel here.
Start to bring that attention up to your legs,
Your knees,
And your thighs.
Are they holding any tension?
Breathe into these areas and as you exhale,
Let the muscles soften and relax.
Continue to bring your awareness to your hips and lower back.
If you notice any tightness,
Breathe in.
And as you breathe out,
Imagine the tension melting away.
Move your attention to your stomach,
Breathing deeply and allowing your belly to expand with each breath.
On the exhale,
Let any tension in your stomach dissolve.
Now bring your focus to your chest and heart area.
Imagine your heart beating steadily and calmly.
With each breath,
Soften the space,
Releasing any heaviness you may be carrying here.
Shift your focus to your shoulders and neck,
Areas where we often hold stress.
As you inhale,
Imagine the breath flowing into your shoulders.
And as you exhale,
Let them drop and relax.
Finally,
Bring your attention to your head,
Face,
And jaw.
Notice if you are clenching or holding tension in your jaw,
Your forehead,
Or around your eyes.
Take a breath.
And as you exhale,
Let your face soften.
With your whole body now feeling relaxed and at ease,
Return your attention to your breath.
Simply notice the gentle rise and fall of your chest.
Now I invite you to imagine you're standing in a safe and peaceful space.
This might be a quiet forest,
A beach with soft waves,
Or a garden blooming with flowers.
Whatever you envision,
Feel the calmness of this place as it wraps around you like a warm blanket.
You are completely safe here.
Take a moment to recognize the parts of yourself that you tend to hide away.
These could be emotions,
Memories,
Or characteristics that you've pushed aside because they felt too difficult to face.
Allow them to slowly and gently come forward.
As these parts of yourself appear,
Imagine them as shadows.
They may seem dark,
But they are not here to harm you.
They are parts of you that are asking to be loved.
They are parts of you that are asking to be seen,
Understood,
And accepted.
As you become more aware of these parts,
See if you can repeat these affirmations.
I welcome the parts of myself that I have hidden.
I understand that they are here to teach me.
I meet them with my kind attention.
I trust that they are here to support me and guide me to understanding.
I want to be able to support them and understand them.
Breathe deeply,
Allowing your body to remain relaxed and calm.
With each inhale,
Bring in acceptance.
With each exhale,
Release any fear.
With each exhale,
Release any fear or resistance you may feel.
Now imagine that as you breathe,
These shadows begin to shift and change.
Slowly,
They start to glow with a soft,
Warm light.
This light is the power of your understanding,
Compassion,
And love for yourself.
See this light growing brighter,
Filling the space around you.
As each shadow turns to light,
Say to yourself,
I embrace all of me.
I am whole.
I am worthy of understanding and love.
As the light grows within you,
Reflect on the following thoughts as you continue to breathe deeply and calmly.
I am not afraid of my shadows.
They are part of my wholeness.
I welcome the lessons they bring,
And I choose to grow from them.
Every part of me,
Even the hidden parts,
Is worthy of love and care.
Feel the warmth and calmness this understanding brings.
Let it fill your heart,
Your mind,
And your entire body.
Take your time.
You are a beautiful whole being,
Shadows and all.
I am not afraid of my shadows.
I am worthy of understanding and love.
Let it fill your heart,
Your mind,
And your entire body.
You are a beautiful whole being,
Shadows and all.
Thank you for your practice.
