Drawing your attention gently inwards.
In towards the sensations of the breath as it passes in and out through your nostrils.
And tracking the full experience of the breath all the way from the bottom of the exhale to the top of the inhale.
So keeping your attention on that sensation on the nostrils as you inhale all the way from the bottom to the top.
And just focus on that sensation for a few rounds of breath.
Just feeling the inhale.
And now bring your attention to the sensations on your nostrils of the exhale as well as the inhale.
So tracing the breath all the way from the bottom to the top of the inhale.
And all the way from the top to the bottom of the exhale.
So really tracing the full breath.
And even feeling the spaces in between the inhale and the exhale and the space in between the exhale and the inhale.
So you're present with the full pathway of the breath.
And as you continue this smooth,
Gentle breathing,
Beginning to let some of the tension melt from your face,
From your jaw.
Loosening the jaw a little bit.
Relaxing the shoulders even just a little bit.
Becoming just a little bit more relaxed in the shoulders as you breathe.
Relaxing your back.
Relaxing your legs,
Feeling the sensations on the bottoms of your feet.
And just feeling gravity as it holds you to the chair,
To the bed,
Wherever you are.
Just feeling how gravity supports you as an anchor,
Keeping you safely in place.
And now beginning to imagine yourself in a safe place as a young child.
And as this young child of around two or three years of age,
You can feel that you're growing up in an environment that is just really ideally suited to you,
Where you really feel that you can thrive and grow and feel safe.
So deeply safe in this safe place.
And imagining that into the scene enters one or both of your ideal parent figures.
And just from the way that they approach you,
You can feel their energy.
It's so supportive,
So warm,
So friendly.
And it feels good to have them approaching you.
It feels good to have them coming into this scene.
These ideal parent figures that so delight in your being.
They see you and from the way that they look at you,
From their eye contact,
From their way of being in their bodies,
You can really feel how absolutely delighted they are in your being,
In who you are.
They celebrate you.
And you can see that you bring them happiness,
You bring them joy.
And you can begin to let this in.
This feeling that you bring joy to your ideal parent figures.
That you're such a delight,
You bring joy to other people.
Just for the way that you are.
Just in your very being,
This brings delight and happiness to others.
And you can feel how your ideal parent figure's way of being with you.
In this way,
It helps to bring out your best and strongest sense of self.
They deeply believe in you and everything that's possible for you.
And they have this way of being with you that really makes you feel good about yourself.
That makes you feel more confident,
More capable.
And it's easier to access this strong,
Confident sense of self with a high self-esteem.
Because you have their support.
And notice the impact that this has on your state of mind.
Notice how this impacts the way that you interact with the world.
How you see the world and how you see yourself in it.
Really letting that in.
And now imagining yourself in a scene as an older child.
Or maybe eight,
Nine,
Ten years of age.
Still with these ideal parent figures.
And imagine yourself growing and exploring the world as an older child.
Still with the steady,
Reliable support of these ideal parent figures.
And they're so proud of you.
They brought you into the world to see you grow and develop.
And as you explore the world as this older child,
They're filled with even more delight,
Even more joy.
And so delighted in your very being.
And as you continue to explore as this older child,
Can let in that sense even just one percent deeper.
Ah,
I am enough.
I bring joy and delight to others.
And the way that this continued support from the ideal parent figures helps to deepen a little bit more that best and strongest sense of self.
The sense that you are truly capable.
You're truly good enough.
You can tap into that source of confidence that this brings.
Now again,
Beginning to imagine yourself as even an older child,
Perhaps as a teenager.
Again,
Exploring the world as a teenager.
All the ways that you've grown and developed.
Can continue to explore the world in more and more complex and interesting ways because you have this continued support of the ideal parent figures.
They're here to celebrate your successes.
They're here to support you and guide you through your mistakes.
Through both the good times and the challenging times,
They're always right here.
They always have your back.
And everything in their being and their way of being with you communicates that you are really worthy of this support.
This support,
This love,
This care,
This is yours to have.
And as they so deeply believe in you in this way,
You begin even more to deeply believe in yourself.
Continuing to let in that best and strongest sense of self.
Letting it sink a little bit deeper into your body,
A little bit deeper into your bones.
This message resonating deep in your bones,
Ah,
I am enough.
I am worthy,
I am capable in the world.
Noticing how this feels in your body to experience yourself in this way.
And carrying that very sense of self-worth and self-worth that you can feel as this teenager,
This strong sense of self.
Carrying that strong and best sense of self into the current room,
Into the current space where you are in this very present moment right now.
And reflecting back on how these ideal parent figures have seen you as a young child,
How they've seen you growing up,
They've seen you as a teenager.
How does it feel to be this adult that has always had this support?
And these ideal parent figures can see you as a teenager,
Still be right here in your life.
They still have your back,
They still support you in just the same way,
In such a way that brings in even a deeper sense of belief in yourself.
And allow yourself to take this in to the point where your cup is overflowing with this delight in yourself,
With this belief,
With this love,
And with this high sense of self-esteem.
Continuing to let in that support from the ideal parent figures until it's really overflowing.
And imagine yourself going throughout the world in your real adult life,
Carrying this deep sense of self-belief,
This knowing that you're a delight,
This knowing that you're worthy of this kind of support.
Imagining the day-to-day interactions,
How you carry yourself in the grocery store,
How you carry yourself in your job,
How you carry yourself with friends from this best and strongest sense of self.
Taking a moment to let that in and notice how that feels.
And making this connection,
I am that.
You are your best and strongest sense of self,
But this is the real you.
This is who you really are.
You're letting that in.
And you can carry that sense with you into the room,
Into your awaking life,
As I count from five to one.
And when I reach one,
You'll be awake and present here in the room.
Five,
Four,
Three,
Two.
Awake and present in the room,
Settling in that experience.
