Finding yourself in a comfortable position and bringing your attention towards your breath.
Just feeling your breath as it passes in and out through your nose and beginning to let each exhale be a little bit longer than the exhale before it.
So as you breathe your breath becomes slower and slower and as the exhales become longer and as your breath becomes slower you become increasingly calm and relaxed.
More and more calm and relaxed as your breath slows down and as the breath slows down as you become more and more calm and relaxed you can feel the breath even deeper and feeling the sensations on the of your feet.
Feeling gravity in the way it safely anchors you to your chair,
To the bed,
To wherever you are.
Supporting you in this firm but gentle way.
Now beginning to imagine yourself as a young child.
As a young child in a really safe place.
A really safe place for you to grow up.
An environment that's just ideally suited to you.
And imagine that you're here in this safe place with your ideal parent figures.
And you can feel this connection with your ideal parent figures that feels so supportive,
So safe.
Noticing how they're deeply present with you,
How they're deeply attuned to your experience.
Now imagining that something mildly frightening happens.
Nothing too big,
You know,
Maybe just a there's a noise that scares you.
Or maybe there's a dog barking.
There's something mildly frightening that happens.
Nothing that's going to actually threaten your physical safety.
But for you as a young child,
It's pretty frightening.
And you become scared.
You become a bit frightened.
And you may reach out to your ideal parent figures for help.
Either reaching towards them or crying for their attention.
And they respond right away.
They're perfectly attuned to your inner experience.
They know exactly what's going on for you.
And they can respond in just the right way to make you feel like everything's gonna be okay.
They know how to reassure you that you're safe.
They know how to reassure you that everything's going to be fine.
They're here for you.
They're here to protect you and keep you safe.
And you can feel soothed by their presence.
Maybe a gentle reassuring hand in your back.
Or a stroking of your hair as they hold you and comfort you.
And they can be with you in just this way.
So you can come more and more back into regulation.
More and more back and feeling safe,
Calm,
And relaxed.
And engaged with the world.
It's so comforting to have their presence.
To have them here in your life caring for you.
Letting you know everything's going to be okay.
And now imagining yourself in a new scene as a slightly older child.
And in this scene there may be something,
Something mildly upsetting is in your life.
There's something mildly upsetting you.
You're feeling some kind of unpleasant emotion.
Something that you are uncomfortable with feeling.
Again,
Not too strong.
Maybe to a level of a two or three.
It could be that something's upsetting you.
Something's making you feel sad or angry or frustrated.
Upset in some way.
And really feeling what this is like in your body.
Letting yourself become mildly dysregulated as you feel this upset.
Now imagining that again your ideal parent figures are here for you.
They're so attuned to you and your experience.
They know you so well.
They know when something's off.
And they can see that and respond to it.
And here first,
They're not trying to change this or make these feelings just go away.
To start,
They're just present with you.
They're present with you and these emotions that you're feeling.
And they can be here with you by your side as you experience this.
They have all the capacity in the world to see and validate what you're experiencing.
There's no judgment.
They get it.
They're just here steady and present with you.
And because they're so grounded and so present with you,
This gives you more space to experience the sensations.
Experience these emotions.
Start to reflect and understand what's happening for you a little bit more.
Because you're not going through it alone.
Noticing how the presence of these ideal parent figures increases your tolerance for being able to sit with these emotions.
And it may be that you need to express what's going on for you in some way.
Whether by talking with the ideal parent figures,
Telling them what's going on and hearing them listening and understanding what you're talking about.
Or it could be nonverbal.
It could be an expression.
It could be crying.
It could be pounding your fists on the floor.
It could be expressing how you're angry.
It could be tearing up the grass.
However it is that you're expressing what's going on for you,
Your ideal parent figures see you kindly and with compassion.
They have space for this and they see these emotions as normal.
And if feeling those emotions is ever too much or overwhelming,
They also notice that.
And they can help you to calm down,
Come back to your breath and let you know it's okay.
They have your back either way.
And as you continue to express yourself,
Really let out what's going on for you.
You may start to notice that there comes on at a certain point,
The sense of relief,
A sense of relief that you don't need to hold on to all of these emotions and that you don't need to experience this alone.
They're really here for you.
And because of that relief,
Because of that ability to express these emotions,
They can start to transform,
Can start to move on to a new set of emotions that might feel a little bit better,
Might start to feel more relaxed or relieved.
Your experience might shift into a more positive state.
And as you do,
These ideal parent figures are here for you.
If you want this reassuring touch,
They can give that to you just the right way that's just right for you.
Or they can sit at whatever distance is comfortable.
And you can just feel their,
Their energy of warmth and compassion towards you.
And as they're present with you,
They share the sense of warmth and kindness and pride in you.
They're so proud of you for experiencing what was here to experience.
And noticing how this experience of going through these emotions,
Sharing them with your ideal parent figures and feeling that they were receptive to them,
How this builds this sense of connection with them.
You feel a little bit closer with them now.
After having moved through all of this.
And now their way of being with you with such support.
This helps to relax you and connect you with your best and strongest sense of self as you return to regulation.
Really feeling the sense that ah,
I am capable,
I can handle this.
Feeling that strength and pride in yourself.
Taking a moment to make an imprint of how that feels,
Noticing how this feels in your body.
And you can carry that sense with you into the present moment into the present room as I count from five to one.
And when I reach one,
You'll be awake and present in the room,
Settling in that experience.
Five,
Four,
Three,
Two,
And one.
Awake and present here,
Settling in that experience.
