Begin by finding a comfortable position,
Either seated or lying down.
Gently close your eyes and let your whole body soften and relax.
Think into the surface on which you are resting.
Notice that the surface is carrying you and that you can relax completely and trust that no effort is needed.
Let yourself rest heavily.
Imagine yourself at a safe place.
It can be imaginary or somewhere you have been.
It can be in nature,
In space,
In a room or a cabin.
Just see what kind of place that arises within you when you think of feeling safe.
Take some time to explore this place,
If there are any sounds,
Smells or details that you notice.
Take a moment and explore what bodily sensations and feelings that arise by being in this place.
As you are exploring this safe place,
You notice a door through which a person that is there to help you will enter.
See the door opening and the person stepping through.
Don't think,
Just discover what kind of person is there to help you.
Whenever you have any issues you need help with,
This person has all the abilities needed to help you,
Even if you just want someone to talk to regarding sensitive matters.
You will now together at your safe place,
Look at the challenge that is ahead of you.
It could be anything from performing something,
Dealing with difficult relationships and emotions or with memories or finding a way forward.
All things that you might have to face in the future.
Choose one issue and let things be as they are and just notice what your helper thinks of the issue you are facing.
If there is difficult emotions involved,
Explore from the distance of your safe place why these emotions are there in your life.
If they are here to warn you of something dangerous,
Then discuss with your helper if it is truly dangerous to your life or the people you love,
Or maybe just connected to images of the future or feelings about yourself that are difficult to face,
But are no threat to your ability to experience the world.
The emotions are most likely there in a belief that they are necessary to help you.
And if you let them control where you direct your attention and energy in the moment,
They will continue to believe that they are needed.
When looking at this issue you are facing,
Reflect on what resources within you that is needed for you to handle this challenge.
It might be calmness,
Courage,
Playfulness,
Strength,
Reaching out,
Or something completely different.
If you can see what you need for this challenge,
Then reflect on if you have ever exhibited that quality in some other situation in your life.
If you can find such an example,
Try to bring that memory to mind as clearly as possible.
If not,
Then try to think if you have seen or met anyone else showing this quality,
Or if you can think of a fictional character that embodies this.
Try to connect with how it felt showing that quality,
Or imagine that you are that other person having this quality,
And how that feels.
Focus on exploring both the emotions and the bodily sensations that arise when you think of this.
Think of a word that really resonates with what you feel.
Take a few moments and explore how these sensations evolve when you let them move in your body.
If you feel that you drift away,
Just return to the sensation in your body and let it be.
Look to see if you happen to find that quality you were looking for.
If you have more than one quality you feel that would be needed to face your challenges,
Then use this time to explore that in the same way,
Finding examples in your life or others,
Or in characters,
In books or in films,
And connecting to how it felt or would have felt.
Find a word that resonates with your experience,
And let that sensation and that word relax within you and move if it wants to,
And just notice any changes.
Now take the two words and say them to yourself while noticing what arises within you and how it might rise and fall in intensity and focus.
This quality and feeling is something that you now can connect to at any time you need by saying these words.
Remember that almost no quality is dependent on how the situation is or how you feel.
You can be brave while having intense fear,
You can be proud while feeling shame,
And you can be calm with your hearts and thoughts racing.
It is the quality you want to connect to,
Not control how it feels or how your body reacts.
Now imagine that you are facing the challenge you are expecting or experiencing while showing the qualities you have connected to.
Say the words you have chosen and see yourself in the challenge.
Notice what happens within you.
It does not have to be positive things,
Just be aware of what is stirring within you.
Now take a moment and project yourself two years ahead.
Imagine looking back at this challenge and notice if anything changes in your experience.
When facing challenges you can also experiment by imagining that you are someone else who you would think would have the qualities you need in that situations.
Return in your imagination to your safe place and spend some time there if you want.
You can explore how it feels acting and being in contact with these sensations and feelings,
Showing this quality in your safe place.
Can you feel that you want to return to your body,
Do so slowly and notice what sensations you bring with you from this meditation.
Maybe you notice that something stays with you or that sensations show up during your time of doing that in 3 ways,
A second or a third area in your ruled outc ly you can you
