Make yourself comfortable whether that's sitting in a chair or lying down and just gently close your eyes and just feel yourself sitting or lying down in this position nice and relaxed,
Either the backs of the legs on the chair or your back on the floor,
The sofa,
The bed,
Just allow yourself to start relaxing.
Take a nice deep breath into your stomach and let it all go through your mouth.
One more nice deep breath and let it all go.
Just allow yourself to sink into this position of relaxation and now bring to mind a safe place.
A safe place might be a real place you know or it might be a made-up place.
It might be somewhere out in nature or a beach or a mountain or it might be somewhere indoors.
It might even be your own bed but bring to mind this place where you feel naturally secure and safe but with also some beauty around you.
And as you're sitting there or lying there in your safe place,
Mentally just have a look around you and notice all the colours in your safe space.
Are they dull?
Are they light?
Are they vibrant?
Are they your favourite colours?
Are they the colours of nature?
And just notice with your eyes closed as you just continue to relax.
And now again in your safe place notice any smells that are around you.
It might be the smell of nice clean sheets.
It might be the smell of freshly cut grass.
It might be the sea.
Any smell that is there in your safe place and just relax.
Now bring your attention to how your safe place feels.
What's the sensation on your skin?
Can you feel warmth or maybe you feel cold?
Do you feel hot,
Clammy or do you feel fresh?
Is there any air or breeze whisking across your skin or is the sun shining warming you up?
And just pay attention to what you might feel on the bottom of your feet in your safe place if you stood up.
What kind of sensations would be there?
And just take a nice deep breath knowing that all these smells,
Sounds and feelings are safe,
Nurturing and keeping you held.
And as you rest there in your safe place and imagine that a huge white light is coming above you and it's the light of compassion.
It's the light of warmth.
It's the light of nurturance shining down over you in your safe place wherever you are and you can literally feel that warmth going all the way through your skin deep into your heart and it lights you up and you instantly feel safe,
Secure and filled with compassion.
Compassion for yourself,
Being kind to yourself and also compassion for others,
Being kind to others even in those times when you're having difficulties with others.
You know these things are just temporary.
Any difficulties are just temporary and this lovely white shining light makes you feel that you're safe,
You're secure,
You're okay.
Just bask for a few more moments in this safe place that you've created knowing that you can come back here anytime just by closing your eyes.
Take a nice deep breath into your stomach and let it all go.
Another nice deep breath and let it all go.
When you're ready you can open your eyes.
