Take a comfortably seated position and shake off anything on your mind,
Your body.
You can physically shake it out if you need to.
As you enter your body with vigorous,
Deep belly expanding breaths and then slowly let the breath out.
Feeling the rhythm expanding your belly,
Feeling the presence of the breath helping you become back into your body.
Spending a few more deep embodied breaths,
Letting the soothing,
Releasing,
Relaxing exhale.
And then letting your breath return to normal as you sink deep into the space where your root meets the earth.
Letting yourself become heavy and sinking.
Feel your feet,
The presence of the bottom of your feet,
The skin of your feet.
Sense the bottom of your feet,
Any sensations occurring in this area.
Feel the bottom of your heels.
Suddenly sense the feelings in your feet and bring that attention now into your root.
Any sensation,
Non-sensation,
Heat,
Really focus on the root where you meet the ground.
And gliding that attention into the belly,
Any activity or churning or openness or numbness.
Sense what's occurring with no judgment in the belly.
Moving that attention into the chest.
Is it tight,
Open,
Warm,
Cool?
Sense what's occurring in the chest.
Bring your attention now into your throat.
Sensing anything,
Any sensation in your throat at this time.
Being with any sensation in the throat.
Welcoming how it's occurring in this moment.
Bringing your attention to your face,
Muscles in your jaw.
Very lightly allowing them to relax.
Picturing now that you're in a room filled with white warm light.
It's surrounding you.
It's warming your skin.
It's vibrating with white calming,
Soothing light.
Every breath you take,
You're filling your body with the white light.
It's warming and pressing on your skin.
It's relaxing your body.
Be present with the rhythm of your breath now.
Visualizing the white light flowing gently with the natural rhythm of your breath.
Allowing yourself to sink now into what is.
Releasing judgment.
Releasing noise.
Relaxing into the safety of this white light.
You're doing good.
And just spending some time breathing in.
Sensing the body starting to come back and relax.
Feeling the warmth of that white light soothing you.
Feeling the muscle of your mind starting to relax.
And the space in between your thinking starting to unclutch and have more room.
And continue to gently focus on that breath as you allow this relaxation process.
You're doing good.
Let your body be heavy and sink deeper into the space.
You're where you need to be.
You're safe.
You're returning back to safety.
As you're becoming more deeply rooted in this moment,
Heavy into the seat,
Feeling your body relaxed through the breath.
I'm going to give you a prompt,
Let anything rise up naturally from the prompt or simply sit with the breath and the beautiful surrounding white light.
And the first prompt is to think of a time where you had carefree,
Easy joy.
Recall now a time imagined or real,
Specific or small amalgamation of memories that you felt simple,
Easy joy.
Good.
Return to the breath.
Let your body fall more relaxed.
The resourced,
Even body.
We can creatively come up with great,
Solid,
Rooted solutions.
Relax into your breath as I give you the next prompt.
Want you to imagine a time you felt really safe,
Deeply content,
So relaxed,
So released,
So in the moment,
Nowhere to be.
Real or imagined,
Conjure the space.
What you see,
What you feel,
How it feels in your body and in your chest.
Recapture that now.
And the next prompt is to think of a time where you had carefree,
Easy joy.
So good.
Letting the breath and the body even more relaxed.
Indulging now in the sensation of a relaxed,
Even body.
So we move on to the next prompt.
And the prompt is imagine a time where you felt cared for,
Where you felt loved and provided,
Given to,
And just cared for,
Real or imagined,
Conjure up a specific memory or a few memories.
And feel the sensation of that feeling in your chest.
Good.
Gently feel your breath.
Sense what it feels like to have an increased relaxation and balanced space inside.
Feel that in your body and let it grow.
I'm going to ask you a question and float it by and whatever arises,
Let rise.
And if nothing rises,
Sit in the relaxation a couple moments longer.
And the question is,
What is the feeling underneath the feeling?
What is the feeling underneath the most urgent feeling that first expresses itself,
But then there's one underneath it.
It's more gentle,
Maybe younger,
An unmet need.
What is it that needs to be met?
So good.
Now for your last question.
I want to know,
Is there a request you have,
A craving,
A need that does need to get met from someone else or even for yourself?
What do you need?
What is the request?
Spend some time thinking of that now.
Good.
And in closing,
I want you to picture a big comfortable chair in a very private,
Safe,
Beautiful tree lined cabin.
There's a big fireplace and a warm,
Sweet,
Soft fire.
You could hear the gentle shifting,
Crackling.
You could smell the mesquite,
Warm scent.
You're bundled up in a blanket,
Completely safe.
Imagine this.
Sit in this chair for a moment.
You are safe.
You are seen.
You are heard and you will be heard and your requests are valid.
And from a safe,
Grounded space,
You will speak them.
I invite you now to take a couple more embodied,
Comfortable breaths,
Slowly deepening them,
Slowly relating to your body through your breath.
Looking back to the body,
Feeling the root or your root meets the seat,
Feeling contact,
Feeling supported,
Feeling the space now completely grounded.
As you continue to breathe gently in and out until you're ready on your time to open your eyes and come back to the room.
