I invite you to hold a hand on your heart during this exercise.
Let's begin.
Take a deep breath in.
Exhale.
Notice any tension in your forehead.
Eyes and jaw.
Let them relax and soften.
Move to your neck and shoulders.
Check for tightness and allow your shoulders to drop.
Releasing any tension.
Focus on your arms.
Feel the weight of your arms.
Notice any sensations in your upper arms,
Elbows,
Forearms and wrists.
And let them relax a little deeper.
Bring awareness to your chest and abdomen.
Take a deep breath in,
Feeling your chest rise.
Exhale and let your abdomen soften.
Move down to your legs.
Notice any tension in your thighs,
Knees and calves.
Let your legs feel heavy and relaxed.
And at your feet,
Feel the contact of your feet with the ground.
Notice the sensations in your toes and soles.
Now bring your awareness to your heart.
Just let your attention rest here.
Connect here as if you're saying a grounded hi,
It's me,
I'm back,
Announcing that you're here.
Let's dive in and ask your heart with your bodily wisdom,
How are you today?
Allow some moments for an answer.
Let's dive into the landscape of the heart.
How would you describe it today?
How does it feel?
Now is there something specific that you would like to work on today?
It can be a feeling or it could be linked to an event in your life that has taken place,
That has left you with a specific feeling,
Sensation or tenseness that you would like to address.
Ok,
Now feel into it and see if you can describe the sensation.
Is it heavy?
Dense?
Perhaps tight?
Perhaps it's porous?
Now,
When we have a clearer picture of the sensation,
Without using the mind,
Just the body,
Recall if you have ever felt this specific sensation earlier on in your life.
Have you ever felt this very same feeling?
It could have been a heartbreak,
Perhaps something in your childhood,
An event with your caregivers or in school?
Now,
Give yourself time to feel into it with your bodily wisdom.
When was the first time you felt this sensation before?
See if your body can give you the answer.
Beautiful work.
Now let's imagine a timeline.
Now go back on this timeline with your awareness back to the very first time when you felt this sensation.
Trace it back on the line.
What is happening here?
What is taking place?
What did you need in this moment?
Let your body answer this.
What did you need in this moment when this happened?
When you felt this way?
How would it look like if it was all ok?
I want you to give yourself now exactly what you needed here,
With the unconditional love from your heart.
Give yourself that,
What you needed here.
And it can be helpful to introduce yourself to this past version of yourself on this timeline and say that you've come back to give you what you need.
That you survived it.
That you have more tools now to support yourself and to share the love that you might have needed during this time.
Give yourself what you needed.
Fill yourself up with it.
I leave you here for a few moments.
I invite you to also share some loving words with yourself if that feels right.
It may be healing to hear.
I love you.
I got you.
I will always support you.
You are not alone.
Beautiful work.
Now see how the timeline from that time changes.
How it is filled with more love and joy and ease up until this day.
How you are healing it all the way back to today.
Seal it in with that love.
And I will end this exercise today with a prayer.
May I be filled with boundless peace and strength as I move through this day and the days ahead.
Grant me patience with myself and others.
Reminding me that I am always supported and cherished every step of the way.
Guide my heart to overflow with kindness.
My thoughts to be clear and loving.
And my actions to reflect the deep goodness,
Compassion and love.
I wish to share with the world.
May I walk in harmony with myself,
With others and with the divine love that surrounds us all.
I am loved,
Always supported and I trust.
And so it is.
Thank you for today.
Amen.
