Hello,
Welcome back.
I'm Sarah,
A somatic facilitator and coach,
Here to help you build nervous system resilience so you can live up to your fullest potential with ease and confidence.
I'll be guiding you through meditation,
Breath work,
Visualization,
And deep rest so that you can explore the pause between where you've been and where you're going.
Welcome to Liminal Space.
Today's practice is a visualization to bring a sense of slowness and ease into your life.
We'll start by finding a comfortable position,
Whether that's seated or lay down,
Whatever comfortable looks like for you today.
So,
Start by noticing that you are here.
Your breath is already happening.
Your mouth softly closed as the air moves in and out through your nose.
Cool as it enters and a little warmer as it leaves.
No need to change your breath,
Just simply be a witness.
There's a moment at the top of your inhale where nothing is happening.
And a moment at the bottom of your exhale where again nothing is happening.
A small and subtle threshold that you cross again and again and again.
Your body already knows how to live in the in-between.
Let your inhale widen your lower ribs and expand the back of your body,
A soft opening.
And when you exhale,
Don't push the air out,
Let it fall,
Let it be released.
Feel the difference between effort and surrender,
Between bracing and allowing.
Take a few moments here to really feel that.
And then allow these final few moments to be taken up by the sensations within your body.
The bones heavy and the muscles melting around them.
Your imagination starts drawing a landscape that feels safe and open.
And you can see yourself stood in this open space.
A wide landscape at dusk,
Not contained.
The light is changing,
Not day,
Not night.
The world feels suspended,
The edges blurring.
Time slows,
There is no urgency here.
Feel your soles of the feet firmly beneath you,
The ground is steady.
The air gently gracing your skin.
And in this space,
Nothing is demanding an answer from you,
No expectations.
Just stay here for a moment,
Breathe.
And now gently bring to mind something in your life that feels uncertain,
A little unsettled.
A decision you're yet to make,
A chapter difficult to finish,
A version of you still unfolding.
Notice any shifts in your body,
Maybe your chest tightens,
Perhaps your breath becomes more shallow.
Just notice,
No fixing,
No changing.
And now let your next inhale travel into that place that held the tension.
And as you exhale,
Imagine letting that go,
Creating a tiny bit more space.
Not to solve it,
But just to hold it.
Uncertainty feels threatening when we think we must rush through it and know the answers.
But dusk never hurries into night.
Flowers don't bloom because we ask them to.
Growth happens in quiet,
Subtle ways.
In the distance,
You see someone strolling towards you,
Slowly,
Unhurried.
And as they come a little closer,
You realise it's you.
Not a perfected version,
Not a transformed,
Unrecognisable self.
Just you,
But a little steadier,
Softer around the edges,
Breathing expansively and fully.
This is the version of you who has already lived through what you are standing in now.
They did not force clarity,
They did not hide from discomfort,
They stayed.
Notice how they stand,
Their posture,
Their shoulders,
Their jaw.
The rhythm of their breath.
There is space inside their body.
Let yourself really see them,
Take them in.
Bring your attention as to what happens in your body just by being in their presence.
Does your breath deepen?
Does your spine lengthen slightly?
Does something ease without you even trying?
Your nervous system recognises steadiness,
It knows the feeling of safety.
And this version of you is not a future self.
That capacity is already shaping within you.
There is no rushing into becoming.
You are allowed to grow slowly.
Let those words land in your body.
Take a slow breath.
And now step a little closer,
Slowly close that gap between you,
There's no rush here.
And perhaps you then start to realise there is no separation,
There never was.
You are not becoming somebody else,
You are remembering who you are.
You are remembering how to stay.
Let this other version of you imprint their hand onto your heart.
And as they do,
Your heart space expands,
Your breath widens,
Your exhale lengthens.
And your body settles,
As if it's being given permission to stop bracing so tightly.
You feel all of your scattered energy returning back to the core of you.
You feel whole,
You are whole.
Let yourself stand here in this liminal space,
At this threshold.
You're not in the future,
Nor the past,
You are here,
You are present and steady.
You don't watch them walk away,
Because they are you.
You don't need to push harder,
Set more goals,
Move faster,
Desire to be somebody else.
Just keep returning to yourself,
Over and over.
Find ease in just being.
And then observe how the rhythm of your breath is steadier.
Gently bring your awareness again,
To the pause at the top of your inhale,
And the pause at the bottom of your exhale.
Two quiet doorways.
And know that you move through them every day,
Every moment,
Without fear.
Not forcing the next breath,
Not clinging to the last one.
And your inhale starts to deepen,
And your exhale starts to lengthen.
Feel your body awaken by twinkling your fingers and toes.
Trust that something is unfolding,
Even when you cannot see it.
Stay here for a few more breaths,
Slow and unhurried.
And then flutter your eyes open,
And sense that willingness to keep returning to who you are becoming.
Rest well,
And I'll see you next week.
