Welcome,
I'm Fiona.
Find your comfortable seat where you feel supported,
Alert and relaxed.
Noticing the points of contact between your seat and the earth.
Feel the presence of Mother Earth.
Feel the earth supporting you.
Always reliable.
Always supporting.
Releasing and grounding to the earth.
Feel the solidity of your seat.
Relax.
Bring your awareness to the belly,
The space between your navel and the pubic bone.
Feel the belly gently rising and falling with the breath.
The belly is rising on the inhalation and softly drawing in on the exhalation.
Noticing the rhythm of your breath.
And bring your awareness to your chest,
The heart center.
Feel the chest rising and falling with the breath.
Chest expanding on the inhalation,
Softening on the exhalation.
Draw your chin back slightly.
Allow the back of the neck to be long.
The crown of your head extending up towards the ceiling,
Extending towards the sky,
The space above you.
Noticing the body being supported by Mother Earth,
And a sense of being cuddled by Mother Earth.
And a sense of being cuddled by the space around you.
Then bring to your mind a safe space,
Your inner resource,
Where you feel a sense of connection and safety and nourishment.
It could be a person you feel connected to,
A loving and supportive person.
It could be your breathing that's supporting you.
It could be an imagery of a place in nature,
Where you can feel the space,
The warmth,
The nourishment.
You feel the warmth of the person or the space,
Or the breathing.
As you connect to the safe space or person,
Notice how you feel in your body.
Knowing that that's the inner resource you can come back to anytime.
Then bring to your mind a situation or a problem.
You feel the assistance of fear.
Not too overwhelming,
Just a little bit.
As you bring to your mind's eye that situation,
That sense of fear,
And just notice how you feel in the body.
Where does the fear live in your body?
What's the felt sense?
What's the tactile sensation?
How do you feel towards the fearful part of you?
Is there any compassion or resistance?
As you come in contact with the fearful part of you,
Noticing the tactile sensation without being overwhelmed,
Knowing that it's just one part of you,
It's not the totality of you.
You're not defined by this part.
You can also ask,
What message are you trying to let me know?
What are you trying to show me?
What needs are not met?
Noticing which part of the body you feel the sensation now,
And noticing what you're feeling.
Be in contact with the body,
The breath,
The feelings.
And then teleport yourself to that safe place again.
The warmth of the person or the spaciousness of the space.
Notice how you feel now.
And slowly bring yourself back into the body,
Return to the body.
And noticing any tactile sensations,
The natural rhythm of your breath.
Resting in the natural state of your mind.
Thank you.
