We're going to start with five gentle belly breaths welcoming you to slowly gently breathe in and release.
And for a second breath in now noticing as you inhale inviting that breath to start to expand in your belly and again gently release.
And again another gentle breath in and breathing out as you notice a sense of relaxation beginning to cultivate and become a part of you.
Coming in another deep belly breath noticing as you inhale as your belly expands and another slow gentle exhale.
And let's do one more final breath this time inviting your mind and your body to deepen in a sense of relaxation and noticing a capacity for calm and peacefulness in this moment.
Now you may open keep your eyes open and haven't along with me or else gently invite your eyes now to drift shut and we're going to go inside.
I invite your mind to drift from the tippy top of your head down to the tippy toes of your toes and notice any experiences of tension any sensations of pain anything lingering that is drawing your attention.
And from this state of deep relaxation invite these sensations to become front and center invite your awareness to move into relationship with them noticing that they are simply data points existing in your mind and your body.
They do not have the power to hurt you even though at times they are signaling that they are hurt.
They are simply inviting your awareness and asking to be loved and cared for.
Deepening your relationship with these sensations notice do they have a tingling or burning to them do they have a color or a temperature where do they live and what do they look like by leaning into the experiences of pain by inviting it in counterintuitively it reduces the impact of the pain signals because it lets our mind and our body know that we're not afraid of the sensations being shared with us.
And so invite in this information gently noticing and even imagining like you would a scared or fearful toddler that you're holding them carefully in your hands and your arms and thanking them for sharing with you so that you may begin to soothe them.
Now with another gentle full deep belly breath like to invite you to imagine a beautiful path or a staircase appears in front of you and at the end of that staircase this is a very special unique space that is all your own.
In a moment we're going to begin walking towards that space it's 10 steps and with each step we're going to begin to visualize this beautiful safe space gently for the moment stepping away from the pain sensations and moving towards this tranquil beautiful space this new realm that is all yours.
And as we begin walking in the first step noticing as your foot rolls up off the ground the next step noticing the anvil of your body as it gently rocks each motion begin curating your beautiful space.
It may be someplace real where you've been a vacation spot maybe even your own backyard or your bedroom a warm cozy bed or it may be someplace imaginary a tropical island a beautiful mountain top where you can see for miles over the treetops as the sun slowly sets or rises.
Beautiful waves lapping upon a serene sandy beach to keep walking and noticing as your space grows larger and more vibrant around you.
And now as we're there I invite you to look around in your mind's eye and find five different objects or items in your space five things that are uniquely yours perhaps smooth stones beautiful shells swaying trees maybe even a sleepy pup or kitty cat and count in your mind's eye as you move into relationship with each one of these five experiences.
Now let's look around and find four different experiences that you could reach out or reach down and touch.
And with each one of those imagine that you're gently holding in your hand pressing it allowing sand to filter through your hand or your fingers your toes to wiggle upon the ground which you stand and notice each sensory experience of each object or moment.
And let's now tune in to what we can hear what are three sounds and sometimes no sound is a sound the sound of tranquility and calm or perhaps birds chirping wind in the tree of Babylon brook.
Invite yourself to move into relationship with these three sounds in your beautiful special space.
Let's zoom out a little bit now and invite our eyes to travel the length of the realm that you're in and noticing the different colors.
How many colors can you count as we take in three more deep belly breaths breathing in to the count of four three two one release to six five four three two one and again breathing in four three two one and release to six five four three two one and one more as we deepen our relationship with all of our senses in this beautiful space breathing in four three two one and out six five four three two one beautiful and look up and notice what's above you notice the colors notice if there's a sun or a breeze or the coziness of a pillow or a snoring creature or critter my pup certainly snores and look down and notice what's holding you up what's underneath your toes and your feet notice the ground so strong and sure beneath you with another gentle breath and notice if this beautiful space has a message for you felt sense what is the energy here if your beautiful space had but one wish for you one dream what would it be invited to share and then invite in that living message a message of peacefulness or calm the possibility of coming here whenever you want because you can notice inviting in that what if I was message that if I was calm or relaxed what if I was soothed what if the space is a symbol of your healing journey it's breathing in to whatever message this beautiful space holds for you and welcoming it to be front and center imagine if you're writing it in front of you on a chalkboard or in lights envisioning it and inviting it in with another gentle breath in and as we slowly release let's connect back into our mind and our body and those experiences that we noticed earlier notice the sensations of tension or pain have they shifted have they changed and notice that beautiful space just over yonder waiting for you and note that you can go there anytime in your mind and in fact I encourage you to do so our mind and our body are designed to relax into states of peaceful calm and with intention and attention we can welcome this in which soothes our mind and body overall so let's move into intentional loving calm and healing and invite our mind and our body to share with us their experiences rather than guarding against them and thank all information as an important part of our life's journey it's a pleasure healing with you I'll see you soon
