Close your eyes.
Take a moment to let your body get comfortable,
Whether you are sitting or lying down.
Let yourself be fully supported and feel the surface beneath you,
And give yourself permission to let go.
Let your hands rest gently,
Allow your shoulders to soften.
Take a nice and deep breath,
Hold it for a while,
And then let it all go.
Can you feel a tingling sensation on your skull,
Or maybe a tingling sensation on your hands,
And what about your feet?
Personally,
I love this feeling,
It always grounds me in my body,
Telling me that I'm still alive,
That my body is functioning,
That I'm okay,
I'm safe,
And you are safe.
So begin to arrive in the here and now.
Bring your attention to your body,
And notice any areas that feel tight,
Tense,
Or restless.
You don't need to fix anything,
Just observe.
Sometimes,
When emotions don't get processed,
They stay with us,
Like echoes in the body.
These stuck emotions can show up as symptoms,
Stress,
Anxiety,
Or unease.
They want one thing,
And that is to be seen,
Heard,
And felt.
You don't need to understand them with your mind,
Just allow your body to speak its own language.
Take another nice and deep breath,
Hold it for a while,
And let it go,
And try to breathe naturally.
Feel the inhale and exhale,
Feel how it moves through you,
Like a soft wave.
Nothing forced,
Just natural.
Breathe in,
Breathe out.
Follow the breath,
Like a thread running through your upper body.
Along that line,
Notice if there is any discomfort or stuckness.
Perhaps there is a stone-like pressure in your gut,
A squeezing sensation in the stomach,
A swirl in the chest,
Or a strange tightness in your throat.
Let your breath cradle that place,
Gently,
Patiently,
And breathe through it.
Allow it completely,
And now ask yourself,
If this feeling were an object,
Then what would it be like?
And think about the first thing that comes to mind.
This is an intuitive question.
There is no right or wrong,
Except whatever came to mind,
That's the right answer.
Maybe it could be a rock,
A knot,
Or maybe a toy from when you were young.
What color does it have?
And just notice what comes to mind.
How old were you when you first felt this sensation?
And again,
Accept the answer.
This is intuitively.
There are no wrong answers.
Maybe you get a number.
Maybe you see yourself when you were young.
Let an image arise,
Maybe you have an old picture in mind,
Or a memory,
And breathe through it.
Really feel the sensation.
Can you imagine how you looked at that age?
Now,
Picture your younger self,
The inner child,
Right there inside your body,
Perhaps curled up in that place of discomfort.
How is your inner child positioned?
What is he or she doing?
Is it hiding,
Lying down,
Waiting in apathy,
Afraid,
Walking,
Or even running?
Pick the answer that fits the best.
Can you imagine to stand right beside it?
How does it feel to be near it?
Do you think that your inner child is already aware of your presence?
How do you think that this child must feel?
Imagine being there all those years,
Stuck inside of your body,
Waiting for what?
What exactly?
Why is the inner child here?
Can you touch the inner child gently,
And let it know that you are there?
And if the child becomes aware of you,
Then maybe you can ask the child,
What does it need?
And if the child is not aware of your presence,
Then maybe you can turn its head gently towards you.
Can you as well put your hands on the exact spot of your upper body,
Between the throat and the bladder,
And breathe through it?
What would help the child feel safe,
Seen,
Or suited?
Just listen,
No need to analyze,
Just be there.
What does your inner child need right now?
And maybe you can already give this.
Now return to your breath,
Breathe in,
Feeling that connection,
Breathe out,
Softening into whatever arises,
Breathe through the sensation.
Let your breath create space around it,
Not to push it away,
But to honor it.
This is the beginning of integration,
Noticing,
Feeling,
And reconnecting.
Maybe this emotion in your upper body is causing the limbic brain to create symptoms,
Such as fatigue and tiredness.
Or maybe resisting it at an unconscious level makes you feel stressed.
Can you whisper something kind to your inner child,
Something you wish someone had said to you back then?
Let that warmth stay with you.
How does these words make you feel?
Can you say it again,
Or slightly change it,
Whatever feels best,
And breathe through it?
Could you already pick up your inner child,
And give it a safe place while it's resting against your upper body?
Do you remember when you used to love that feeling,
And how much you craved for it?
To be held,
Seen,
Understood,
Valued,
Loved,
Appreciated,
And to be allowed to just be you.
No to-do lists or errands,
You don't need to change yourself.
You can just be you.
It's okay,
I'm here for you.
Try to see if you can be the inner child,
Feeling carried by your future self,
And breathe through it.
How does it feel to be held like that?
To be seen?
Someone says something kind towards you?
Someone loves you?
How does it feel to be kind and loving towards yourself?
And can you now merge the two,
Become one?
And if not,
Then just come back another time.
Thank you so much for taking this time for yourself,
To be here,
Now,
Present,
With whatever uncomfortable feeling and emotion or symptom there might be,
You're doing beautifully.
And slowly,
When you feel ready,
Return to the room,
Over your fingers and feet,
And gently open your eyes.
You are here.
You are whole.
You are home.
