With this guided visualization process,
Find a comfortable place where you'll be undisturbed.
You can do this sitting down or lying down,
Make yourself comfortable,
Remove any distractions and allow yourself to receive this moment for you to reconnect to you,
To communicate with your unconscious mind and reclaim your worth.
Taking an inhale and exhale,
Connecting with the breath,
Noticing how every breath moves through your body,
Relaxing your muscles,
That wave of relaxation flowing from the top of your head all the way down to the tips of your toes.
Soften your jaw,
Soften your belly and allow the weight of your body to sink in a little deeper into whatever it's in contact with,
Whether you're sitting on a chair or lying down.
Notice that point of support,
That support that is holding you throughout this process,
And that support that holds you throughout life.
Now imagine you're walking through a beautiful forest.
Notice what you see,
The colors,
The shapes,
The light,
The shadows.
Notice what you hear,
Any sounds as you walk through this forest.
The gentle breeze through the trees,
The crunch of the leaves beneath your feet.
Perhaps you hear the birds in the trees.
And notice how you feel walking through this forest,
This place in nature that's just for you.
As you continue walking,
You reach an old stone wall.
And in the middle of this old stone wall is a beautiful wooden door.
You open the door and walk down five steps.
One,
Feeling even more relaxed.
Two,
Knowing that something wonderful is about to happen.
Three,
Sinking in a little deeper into your internal world.
Four,
Reconnecting to yourself,
Choosing to create change.
Five,
Stepping into this beautiful place in nature that's just for you,
This secret garden,
Your place where you can connect with your unconscious now to gain answers,
Insights,
And plant the seeds for change.
Notice what you see,
Notice what surrounds you,
Any sounds,
Sensations in this secret garden.
And as you walk through that garden,
You notice a warm,
Sunny spot in the grass.
You lie down,
Soaking up the freshness.
Breathing in the air.
Feeling the warm,
Soft grass beneath you,
Holding you,
Supporting you.
And as you lie there,
Your left hand reaches out and picks up a small,
Smooth object to your left hand side.
You lift it up and look at it and notice this beautiful golden heart.
This heart that is engraved with words.
As you observe the color,
The shape,
The texture,
The sensation of this heart,
You start to read the words.
And every time you read the words,
You feel the heart glowing,
Pulsating,
Vibrating,
Full of energy.
The words engraved,
I matter,
I am valuable.
I am worthy.
I am loved.
You continue reading the words,
Tracing your fingers over the letters.
I matter.
I am valuable.
I am worthy.
I am loved.
I matter.
I am valuable.
I am worthy.
I am loved.
And every time you hear these words,
You notice that the energy from that heart within your hand starts to travel up through your arms,
Into your body,
Into your torso,
Down your legs,
From the top of your head to the tips of your toes,
And connecting deep,
Deep within your unconscious and your heart.
I matter.
I am valuable.
I am worthy.
I am loved.
And almost becoming a song,
A song that you repeat,
A song that lives deep within your heart.
I matter.
I am valuable.
I am worthy.
I am loved.
Every time believing a little bit more,
Every time feeling a little bit more,
I matter.
I am valuable.
I am worthy.
I am loved.
That golden heart glowing bigger and brighter.
Your heart within glowing bigger and brighter,
As every cell within your being remembers.
I matter.
I am valuable.
I am worthy.
I am loved.
Bringing that heart to your chest,
Feeling that warmth,
That inner knowing,
That deep knowing.
I matter.
I am valuable.
I am worthy.
I am loved.
Almost as if it's like this warm sunshine that fills your body.
And the more you do this,
The more that heart glows,
Vibrates with that warmth.
And the more that heart within your hands starts to become pure energy.
It's no longer just a solid object.
It's energy.
It's part of you.
This golden heart of worth dissolves into you,
Into your being.
I matter.
I am valuable.
I am worthy.
I am loved.
Flowing from the top of your head to the tips of your toes,
This beautiful golden energy.
Every cell responding.
Every part of your body responding,
Knowing deeply.
I matter.
I am valuable.
I am worthy.
I am loved.
Feeling fulfilled with that golden warmth within.
You sit up in that garden,
That secret garden for you.
Taking a moment to look around,
Noticing what's different.
What do you see?
What do you hear?
What do you feel?
Notice what's changed.
Notice what your attention is drawn to now.
And you get up and walk around your garden.
Noticing the beauty.
Knowing that you can return to this place anytime.
That deep within your body,
Deep within your heart,
Deep within your unconscious mind,
Deep within every cell of your being,
You know.
I matter.
I am valuable.
I am worthy.
I am loved.
Walking towards those steps once more.
Five.
Feeling different.
Four.
Feeling lighter.
Three.
More vibrant.
Full of energy.
Two.
Knowing things are changing,
Transforming,
Wonderful changes are about to happen.
One.
Stepping through that door,
Closing the door behind you,
Into that forest once more.
Breathing in that freshness.
Noticing what's different about that forest as you walk through that.
Notice what you see,
What you hear,
What you feel.
And then gently letting go of that forest,
Starting to notice the chair or the ground beneath you,
Whatever your body is in contact with.
That support that's been holding you throughout this process and continues to hold you throughout life.
Notice any sounds,
Sensations within the room that you're in or wherever you are.
Gently wriggling your toes,
Your fingers.
Stretching a little as if you're waking up from this beautiful sleep.
Coming all the way back,
Opening your eyes,
Coming back to here and now.
Recognizing your worth.
I matter.
I am valuable.
I am worthy.
And I am loved.
