Start by sitting quietly and become aware of your surroundings.
Locate yourself in space and time.
Feel your back and bottom touching the chair you are sitting in.
Feel your claws on your body.
Hear as many different sounds as you can hear.
Feel the air in the room.
Just for now there is no place you have to go and nothing you have to do.
Just be here and now.
You can close your eyes if you haven't already done so.
Be aware of your breathing.
Feel the air as it comes in and as it goes out.
Be aware of how it feels in your nostrils as you breathe in and as you breathe out.
If you have interrupting thoughts that's ok.
You can notice them as if they were the sentences going across your TV screen.
The important thing is just to notice them.
Just allow them to pass by.
As you continue your breathing you can hold on to your consciousness as much as you want.
Or you can let go in ways that you know which allow you to relax.
You learn to hold on and let go as a child.
And you really know just exactly how much to hold on and how much to let go.
And you can trust yourself to find just exactly what you need for you.
And now you may be feeling a kind of heaviness in your eyelids.
You can just let them close tightly.
You may feel that heaviness in your jaw.
In your arms and hands.
You may feel like you cannot move your hands.
And you may feel like there is a heaviness in your legs and feet.
Like you cannot move your legs.
Or you may feel just the opposite.
Like your whole body is floating.
Like your hands and arms are like feathers.
You really know what you feel,
Heaviness or lightness.
And whatever it is,
It is exactly right for you.
And now you can begin experiencing some childhood memories.
You can remember a house you lived in before you went to school.
What color was the house?
Did you live in the city or in the country?
Now you can see some rooms in that house.
Where did you spend your time in that house?
Did you have a special room?
Where was the dinner table?
See who is at the dinner table.
What did it feel like to be at that table?
What did it feel like to live in that house?
What was it like in your house when you first went to school?
Do you remember your very first day of the school?
Do you remember your first day in any of the different grades?
Did you have a lunchbox?
Remember how did you get to school?
Were you afraid to go to school?
Were there any bullies who scared you?
Who was your favorite teacher?
Did you have a man or woman teacher?
Imagine the school playground.
See your school-aged self on the playground.
What is he or she doing?
What is he or she wearing?
Look up to your inner child and imagine you could become him or her.
Now you are a young school child looking at the grown-up you.
You see yourself as a wise and gentle wizard.
Hear your grown-up voice saying warm and loving things to you.
You can be who you are at school.
You can stand up for yourself and I will support you.
It's okay to learn to do things your own way.
It's okay to think about things and try them out before you make them your own.
You can trust your own judgments.
You need only take the consequences of your choices.
You can do things your own way and it's okay to disagree.
I love you just the way you are.
My dear little one,
You can trust your feelings.
If you are afraid,
You can tell me.
It's okay to be afraid and we can talk about it.
You can choose your own friends.
You can dress the way the other kids dress or you can dress your own way.
You deserve to have the things you want.
I'm willing to be with you no matter what.
I love you,
My little one.
Now let yourself feel whatever you feel.
Say goodbye to gentle wizard and hug him or her if you want to.
Simply let yourself become your adult self again.
Tell your inner school-aged child that you will be there for him or her from now on.
Tell that he or she can count on you.
Now start walking forward in time.
See your high school.
What color is it?
See your high school best friend.
Hear a favorite teenage song.
Walk forward in time into your early adult life.
See the house you live in now.
See your room.
Experience where you are right now.
Wiggle your toes.
Feel the energy come up through your legs.
Take a deep breath.
Make a sound as you exhale.
Feel your fingers.
Feel yourself fully present.
Restored in mind and body.
Now slowly you can open your eyes and try to reflect on this experience and you can write down how you are feeling.
