We'll begin by taking a deep breath together In through the nose and out through the mouth Breathe in,
Hold,
And breathe out Continue to breathe slow and relaxed through your nose Bring your awareness fully onto your breath Become aware of the subtle ways your body moves as you breathe Notice the gentle rise and fall of your stomach and chest with each breath Begin to notice the soft sounds your breath makes as it flows in and out And now follow your breath through a full cycle Follow the breath as it comes in,
Fills your lungs,
And expands them out Notice the stillness after you breathe in completely And then follow the breath all the way back out as your lungs release all the air And again notice the stillness after the exhale Follow the breath in,
Notice the pause Follow the breath out,
And notice the pause As you continue to focus on your beautiful sacred breath flowing in and out Bring your awareness fully onto your body Become aware of yourself from the top of your head to the tips of your toes Allow your awareness to sink into you And just begin to notice What do you feel?
There is no right or wrong,
But just an awareness of feelings,
Sensations Physical feelings such as tenseness or tightness Emotional feelings such as stress or just a feeling of stuck energy Just allow your awareness to remain on you and notice everything that you're feeling And hold all of this in your loving awareness Without judgment,
Without meaning,
But just in your awareness And now I want you to begin to call up within you The part of you that feels like your inner critic The part of you that tells you you can't,
You're not good enough The part of you that makes you feel a sense of imposter syndrome The part of you that only sees the negative,
The flaws,
The mistakes The part of you that can feel intense and overwhelming in how it talks to you In the way it sees you I want you to call this up and see it as you in your mind It looks like you,
It speaks like you There is an exact replica of you in your mind holding all of this criticism And as you see this version of yourself You don't need to say anything,
You don't need to do anything You may feel what they are feeling and it's okay Just allow it to be any anger,
Resentment,
Fear,
Pain Whatever they are radiating,
Just allow it to be all is well Just allow You can even label the feelings that you see on them as you become more aware of them I see your anger,
I see your pain I see how scared you make me,
I see that you feel overwhelming to me And as you really see and feel into this self I now want you to begin to see the two of you Out in this big beautiful open expanse of nature You are together but you are alone,
It's just the two of you There is a mountain range before you,
There are trees around you Flowers,
A river You are in the most beautiful,
Serene,
Natural place you have ever been Everything about it feels calm,
Grounding,
Healing As the two of you are together before this spectacular mountain range You are going to come and sit side by side on a fallen log You sit together looking out over the mountains The sun is setting,
The sky is a beautiful painting of all these colors And as you sit next to your inner critic You can still feel them radiating with everything they are feeling All of that intensity,
That anger,
That pain And you are going to release any need to do anything about it You aren't going to try to transmute their feelings to talk to them To ask them what's going on You are not going to do anything You don't need to do anything for them All you need to do is be with what they are feeling And as you sit together,
You grab their hand and they allow you to hold it And together you hold hands looking at the sunset Looking at this natural beauty And your inner critic,
They are with their feelings and they are watching the sunset And all they are going to do is watch the sunset Sit with you and hold hands And as you do so,
A gentle breeze blows through the grass Butterflies fly by You don't feel the need to say or do anything You just allow your inner critic,
This part of you To feel what they are feeling and to watch the sunset As you sit here together,
Just allow Just notice what happens Just breathe and just be All is well And as the sun dips below the mountains And dusk begins to settle in You now feel and know that it's time to say something You turn to your inner critic And you see where they are at now You notice what they are experiencing after they sat with their feelings And sat in this beautiful serene space You tell them what you would want to hear You fill them with the love and support they never had You fill them with the knowing that they are love And you speak words of kindness and affirmation to them And you speak from your heart And they hear you and they receive everything you are saying deep within And now you are going to both stand up and give each other a big meaningful Heart to heart hug and hold each other deep and real And share with each other how much you love each other And now you put your hand on their heart And they put their hand on your heart And from this place They also share with you what they need to say From deep within,
From within their heart And you speak heart to heart And once more you hug And you say I love you And you know it's time to leave this healing sacred space But that you can come back to it anytime you need to And yourself and your inner critic You merge back into becoming one person And as one healed whole person you walk away Bring your awareness back onto your breath Allow your breath to anchor you back into your body and where you are And as you breathe just notice what you're feeling Repeat any words of kindness or affirmation that you would like to at this time And when you're ready Take a deep breath and open your eyes
