Welcome to this mindfulness visualisation practice with me,
Mindfully Laura.
This practice will allow us to gain some clarity over areas in our life where we've been,
Perhaps avoiding speaking our truth,
In order to get us back into a place of authenticity and wholeness.
Start by finding a comfortable seat where you can be relaxed but also alert,
And gently closing the eyes or lowering the gaze.
Just allowing yourself to arrive here.
Bringing awareness into the body.
Always noticing any feelings alive in the body for you right now.
Become aware of the room that you're in.
I'm going to ask you to imagine looking up and seeing a door in the room,
A door that you haven't noticed before.
Walk over to the door,
Notice the handle.
What colour is it?
What's it made from?
And reach out and open the door turning the handle.
And reach out and open the door using the handle.
Step through and close the door behind you.
In front of you,
You see a staircase with ten steps leading down to a path.
We're going to walk down each step together and as you walk down each step,
You're going to allow yourself to drop deeper and deeper into this present moment and into this visualisation.
Leading up to the top step,
Stepping down ten,
Step down to step nine,
Eight,
Seven,
Six,
Stepping down to step five,
Halfway down the steps now.
Leading down to step four,
Three,
Two and one.
Stepping off the last step and onto the path.
Looking around you,
You see this path is surrounded by beautiful trees and you feel safe here.
It's daytime.
The sun is shining through the trees.
Walk along the path,
Following its twists and turns.
Until up ahead you see a stream and a small footbridge which crosses over the stream.
Walk up to the footbridge and walk over and as you get to the middle of the bridge,
You see that on the other side is a beautiful park.
Walk into the park and just notice how this space makes you feel.
Notice the beauty of nature all around you.
Notice anything you see in the park,
Anything that makes you feel safe and happy to be here.
Put your head up to the sky and feel the sunshine radiating down upon you.
Just notice how happy and safe this space makes you feel.
In the middle of the park you see a bench,
Walk over to it.
On the bench is a small wooden chest,
Like a little box.
Walk over to the chest and open the lid.
Inside you see a piece of paper folded up.
Inside this piece of paper will be written an area of your life where you've been holding back from speaking your truth.
Maybe it's a name of a person.
Maybe it's a name of a place.
Or maybe it's something else,
An area of your life where you can step more into your truth.
Reach into the chest,
Take that piece of paper in your hands and slowly open the piece of paper,
Allowing the words that are written there just to sink in as you read them.
And if nothing comes to mind immediately,
If you're not sure what's on the piece of paper,
Not to worry,
Just allowing it to come at its own time.
Sit down on the bench and allow your mind to take you to that area of your life where you've been holding back from speaking your truth.
Feel how it feels in the body to be holding yourself back from your authenticity and your wholeness.
Notice any sensations.
Notice any emotions that are real for you right now.
Just allow yourself to really tap into how it's been feeling to be cut off from your truth.
On the bench next to you,
You realise that someone has sat there.
And looking over you realise that it's you,
But a version of you that is much younger.
A version of you that is a child.
Just take a second to take them in.
Notice what they're wearing.
Notice how old they are.
Notice how they're feeling.
We're going to ask this version of you,
Your inner child,
When did I feel these emotions that I feel in not speaking my truth when I was a child?
Just give your inner child some space to answer you.
And again,
If you're not hearing anything from your inner child right now,
Not to worry.
Just trusting that it will come when the time is right.
And if you have an answer of when as a child you felt similarly to how you feel in this situation,
Ask your inner child to tell you what they needed.
What they needed when they were feeling those feelings when you were young.
And if your inner child has a clear idea on what they needed,
See if you in this moment can offer your inner child what they needed.
Maybe it's protection.
Maybe it's a big hug and to be told that everything is okay.
Maybe it's space to grow and love and laugh and dance.
Whatever it is,
With your inner child here in this park,
See if you can create the space to give them what they needed.
And if that feels complete,
Thank your inner child for all the wisdom that they've imparted on you and turn back to the wooden chest on the bench.
You see that there's another piece of paper inside the chest.
And inside this piece of paper is a letter.
A letter that you've written that starts and ends with the phrase,
This is my truth.
And inside this letter details your truth in your words.
A truth that will be spoken to allow you to reclaim your sense of wholeness.
Take that piece of paper and keeping it folded up,
Just put it in your pocket for now.
Carry it with you.
And then standing up from the bench,
Make your way out of the park back to the bridge.
Walking over the bridge,
Leading back to the path,
Surrounded by the trees,
Until you see the steps in front of you.
We're going to climb the ten steps together,
Bringing us back to this present moment,
Starting with step one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten.
Starting out and opening the door in front of you,
Bringing you back into your room.
And as you bring awareness back into the present moment and back into your body,
You have time to write that letter,
Starting with,
This is my truth,
And then writing whatever comes up for you,
Whatever feels most true,
And ending with,
This is my truth.
Two,
Three,
Four.
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One,
Two,
Three,
Four.
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You you you you
