A pillow under your head.
You may even want something soft,
Like a bolster,
Under your knees.
Take a moment to ensure that you are as relaxed as possible.
Allow your eyes to gently close,
Your eyelids to be heavy,
And your gaze soft.
Begin by taking a few deep breaths,
Grounding yourself in the present moment.
Gradually shift your awareness into your body,
Acknowledging any sensations,
Tensions,
Or discomfort.
Without judgment,
Observe these sensations.
Explore your body,
Starting from your toes,
To your legs,
Your torso,
Your arms.
Allow your body to start to relax,
Your shoulders,
Your neck,
Your face.
Allow them to relax.
Breathe into any areas of tension or discomfort,
Offering them the gift of your presence and compassion.
As you exhale,
Release any tension,
Letting go of what no longer serves you.
Shift your focus to your breath.
Observe the natural rhythm,
The gentle rise and fall of your chest and abdomen.
There is no need to change your breath,
Simply witness it.
With each inhale,
Imagine a soothing,
Healing light entering your body.
This light is gentle,
Loving,
And compassionate.
As you exhale,
Visualize it dissolving any pain or trauma you may be carrying.
You can imagine this light as a color that resonates with healing and comfort,
Enveloping you in warmth and safety.
As you continue to breathe,
Let this healing light travel to different parts of your body.
On each inhale,
It fills those areas with warmth and love.
On each exhale,
It washes away any residual tension or trauma.
Repeat to yourself the healing affirmation,
I am safe and I am healing.
Say this silently or out loud,
Allowing its soothing energy to permeate your being.
Visualize your feet becoming heavy and relaxed,
Grounded in safety,
Your legs up to your knees and thighs,
Feeling heavy and at ease.
Your abdomen and lower back releasing tension and resting comfortably.
Your hands and forearms warm and relaxed,
Free from any burden.
Your upper arms heavy and secure.
Your chest and shoulders gently sinking into the floor,
Feeling safe.
Your neck and head becoming warm and relaxed.
Allow your awareness to move through your body,
Relieving any tension from each part until your entire being feels relaxed and at peace.
Shift your attention back to your breath.
Notice the gentle rise and fall of your chest and abdomen.
Without altering your breath,
Begin counting down from 27 on each exhale.
Feel a sense of release and relaxation with each breath.
27 26 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 Envision yourself enveloped in a healing,
Protective cocoon of light.
This light is a brilliant,
Radiant white,
Representing purity and safety.
As you breathe,
Feel this cocoon expanding,
Creating a safe and nurturing space around you.
Imagine any traumatic memories or emotions being gently released from your body and absorbed by this healing cocoon.
With each breath,
You release more of the trauma,
Allowing it to dissipate into the universe,
Leaving you feeling lighter and freer.
Repeat your healing affirmation once more,
Enforcing your commitment to healing and letting go of trauma.
I am safe and I am healing.
I am safe and I am healing.
I am safe and I am healing.
As you prepare to come out of the practice,
Bring awareness to any insights or sensations you would like to carry with you.
There is no need to force anything,
But simply notice what comes up for you.
Slowly start to deepen your breath,
Feeling the gentle rhythm of inhalation and exhalation.
Gradually begin to move your fingers and toes,
Awakening your body from its deep relaxation.
When you're ready,
Roll onto one side,
Keeping your eyes closed.
Spend a moment here connecting with the ground beneath you,
Grounding yourself in the present moment.
When you feel ready,
Slowly and mindfully return to a seated position,
Keeping the calm and healing energy of this practice with you as you continue your journey toward healing any residual trauma.
