Oh,
Sit back.
Really lean against the couch.
Close your eyes.
You can also do this laying down if you want.
And I really want you to be really mindful that everything you feel that is just not completely 100% comfortable.
You know,
It can be your sweater being fold a little bit double or your feet not being completely relaxed or your hands being a bit really try to be,
You know,
Make a super scan of is this complete comfort?
You know,
Like the nurse would do in the hospital to shake up your pillow,
You know,
Then you think,
Oh,
Yeah,
That's nice.
So really allow this time for you.
And then you just take a deep breath in.
And when you have your hands on your stomach,
You feel your belly going up when you breathe in.
And if it doesn't go up,
You just try to push it up because then the air has to go there.
Breathe in belly out.
Breathe out.
And try to really the next breath out.
You make a little sigh and you let your shoulders hang.
Try to imagine that you sort of become of jello.
You know,
All your muscles just give in.
You can't fall.
You don't have to carry yourself.
You can't fall off the couch.
Every breath in.
You take in some peaceful feeling.
Calm,
Calm in.
Fear out.
Peace in.
Clutter out.
Trust in.
Distrust out.
Make it circular.
Really try to imagine that you have this big ton of water and the rain has been falling in and it's sort of standing still for a while.
It's a bit brown and yucky.
And now you're just putting in clean water.
With every breath in you make it more clean,
Clear.
Just cleanse yourself.
And then you try to breathe in love.
Love for yourself,
Only for you.
And fear out.
Safety.
Safety.
Very important.
Safety in.
Take that deep breath in,
In,
In.
All the way to your toes.
In.
Safety.
And unsafety out.
Out,
Out,
Out,
Out.
Breathe it out.
Scoop the last bit out.
And then try to put your hand on your heart and try to connect.
Connect to your heart.
And feel just what you feel there.
Ask yourself,
What do I need today?
What do I need?
What do I need?
And I'm allowed to ask anything.
Very good.
Just embrace that longing.
And then you try to imagine.
You give it to yourself.
And you tell yourself,
I'm safe.
I'm safe with myself.
This is where I can always go back to.
Always.
And let the thoughts go.
There's probably a lot of thoughts popping up.
Things you feel you have to do,
That you have to say.
Let it be.
Let it be.
Imagine you're in your little place in your heart and you see a beautiful wall.
And you get this unerasable marker.
And you write down,
Safety.
I am safe here.
And then you just do a quick scan from top to toe.
Relax your face,
Relax your eyebrows,
The little place in between your eyebrows.
Your mouth,
Your tongue.
All the way down to your toes.
And then you quickly go up again and you breathe out.
And then you come back.
You come back to the room.
