Visualize yourself in a safe space,
Indoors somewhere,
Somewhere deeply familiar.
Maybe your childhood home,
Your current home,
Your favorite vacation spot.
Find a comfortable spot where you can clearly see the front door.
Notice the seat that you choose.
Feel the textures beneath you.
Is it soft and cushiony?
Or is it sturdy and supportive?
Notice the light filtering through the windows.
The gentle warmth of the sun on your face.
Or maybe it's the cool,
Refreshing breeze from an open window.
Imagine a comforting scent filling the air.
Perhaps the nostalgic aroma of home cooking or baking.
Or maybe it's your favorite candle.
Or the delicate fragrance of a fresh flower bouquet.
Really take this moment to immerse yourself in this sensory visualization.
If your mind wanders,
Gently guide it back to my voice and the details of this cozy space.
As you settle in,
You notice a crack in the door.
And in walks a version of yourself.
But this version is radiant,
Overflowing with joy,
Bubbling with excitement,
Moving with effortless grace.
You watch them go about their day,
Noticing how light and uplifting their presence is.
And as you are observing this version,
Another version of you enters,
But a slightly dimmer version.
You notice the heaviness in their steps,
The drooped shoulders,
The pain just radiating from their heart.
They take a seat in the corner,
Gently placing clenched fists on their chest.
You sense the overwhelming feeling of exhaustion and despair just consuming them.
And as you feel the heaviness of this version,
In walks a third version,
Slowly,
Gingerly.
They step with uncertainty,
Their eyes filled with fear and insecurity,
Their body even trembling slightly.
Each version is a guest,
Coming and going,
Sometimes coexisting,
Some louder than others.
But there is a constant,
You,
The observer,
Calmly watching each guest without judgment,
Without the urge to fix or change anything.
As you continue to observe these various versions of you,
Notice what emotions come up.
Notice which version you resonate with the most at this moment.
Gently close your eyes and place your hands on your heart.
Feel the weight of your palms.
Inhale through your nose.
Exhale through your mouth.
As you exhale,
Imagine releasing any tension in your shoulders,
Your jaws.
Imagine releasing any unprocessed and stuck emotions.
In order to do this more effectively,
Let's add in some gentle,
Rhythmic tapping,
Almost like a heartbeat,
With affirmations.
If you have affirmations of your own that you would like to speak out loud,
Or just visualize it,
Go right ahead.
Begin by gently tapping on the pinky little finger side of your hand.
As you tap,
Repeat these affirmations silently or aloud.
Even though I feel overwhelmed,
I choose to accept myself.
Even though I feel fearful,
I am safe in this moment.
I acknowledge my pain.
Now gently move to your eyebrows.
Tap the point where your eyebrows begin right by your nose bridge.
I release the feeling of overwhelm.
I release the feeling of fear.
I release the feeling of heaviness.
Gently tap the side of your eyes.
I choose to find peace within myself.
I choose to feel safe and secure.
I choose to acknowledge my pain without judgment.
Moving the tapping to your under eyes.
The bones underneath your eye,
Just gently tapping them.
I allow myself to feel my emotions.
I allow myself to feel my emotions without fixing them.
I allow myself to feel my emotions and let them pass.
Gently moving to the point underneath your nose,
Above your lips.
I am learning to regulate my emotions.
I am learning to accept all parts of myself.
I am learning to be present.
Gently moving the tapping to your chin.
I am finding my inner strength.
I am finding my inner peace.
I am finding my inner observer.
Gently moving the tapping to your collar bones.
I am creating space for all my emotions.
I am creating space for peace.
I am creating space for joy.
As you tap this collar bone point,
Feel the gentle rhythm resonate through your chest.
Releasing any tightness or constriction.
Now bring to mind the feeling that has been most difficult for you recently.
I want you to name it and allow yourself to fully feel without judgment as you continue tapping here.
Gently moving the tapping to the top of your head.
I am centered and grounded.
I am calm and at peace.
I am the observer and I am safe.
Gently bring your hands down.
Place them anywhere you like.
Notice any shifts in your emotional state.
Any lingering feelings to surface.
Without any judgment.
Maybe even imagine your younger self sitting right there beside you.
What words of comfort or encouragement would you offer them?
Maybe gently bring some movement back into your body.
Maybe a gentle seated twist.
Or a supine twist if you are laying down.
Hug your knees in.
Get out a few wiggles.
And gently return to a resting position.
Now return to the image of the three versions of you.
The versions that we visualized.
Notice how they seem to shift.
Perhaps even soften.
The dimmer and fearful versions are acknowledged.
Their feelings validated.
While the radiant version continues to shine.
And you,
The observer,
Remain centered.
Now imagine a gentle golden light radiating from your heart.
Filling your entire safe space.
This golden light embraces all versions of you.
Offering comfort and acceptance.
Feel the warmth of this light spreading through your entire body.
Releasing any remaining tension.
Know that you can always return to this safe space.
To this inner observer.
Whenever you need to regulate your emotions.
You are capable of holding space for all parts of yourself.
With compassion and understanding.
Take a few more deep breaths.
Feeling the rise and fall of your chest.
Stay here as long as you need.
And whenever you're ready.
Gently ease.
Carrying this sense of calm and centeredness with you throughout your day.
