Take a few moments to get really comfortable.
You can sit if you like,
Lie down.
If you're lying down you may wish to have a pillow behind the knees,
Maybe a pillow behind the head,
Have blankets,
Anything so you can feel really cozy.
Allow the eyes to close and move your awareness down into your toes.
Feel your toes and your feet and you don't need to move the body,
Just start to sense the feet.
Move your awareness up into your legs,
Your pelvis.
Notice different sensations in your torso,
Arms,
Hands,
Neck,
Face and head.
Feel the way the body gently expands and contracts with each breath.
And deepen the breath.
Slow the inhalation down as you fill the body with breath.
And as you exhale,
Feel your body becoming heavier,
Relaxing.
Bring your awareness to the center of your chest.
Feel your heart,
Your energetic or divine heart and your physical heart.
Feel your heart beating.
And start to feel gratitude for your beautiful heart.
This heart that just keeps giving,
Whether it's the nature of the heart to keep beating,
Keeping your body alive,
Or the tenderness and kindness of your heart,
The generosity of your heart,
The sweetness of your heart.
Feel gratitude for your heart.
You may even feel a sense of warmth in the heart,
Or maybe imagine a beautiful light in the chest.
Start to feel,
Imagine that this warmth,
This light is spreading through your whole chest,
Moving up into your shoulders and arms,
Your hands.
This light,
This warmth fills your neck and your head.
It moves down into your whole belly and torso,
Pelvis,
Your legs and feet,
Until your entire body is filled with this warmth,
This light.
Imagine that this light is all around you,
Like you are resting in an ocean of light.
Feel your body becoming lighter,
Like all worries and concerns are fading away,
All tension dissolving in this ocean of light.
And now imagine yourself in a beautiful place in nature.
Maybe you are in a forest,
Or you are in a lush jungle.
Maybe you are on the beach or in the desert.
Imagine a place that starts to fill you with wonder,
With awe,
And maybe even a sense of pleasure as you imagine this magical place.
Are there any trees?
Is there a body of water?
Are there mountains?
Green grass?
Flowers?
Imagine the small details of this place,
The temperature,
The nature of the place.
Are there animals or insects?
Maybe butterflies?
Birds singing?
Notice how good it feels to be in this beautiful place.
You feel deeply relaxed,
Joyful,
And flyerly,
Feelingcentered,
Cosolved,
因'- And now imagine that there is a dinner table.
Maybe it's a beautiful wooden table or granite or glass.
There are chairs around the table and it is set for more than one.
Maybe there are five places or even ten.
There are beautiful crystal glasses and fine cutlery,
Fresh flowers.
Feel yourself walking over to the table and taking a seat surrounded by all of this beauty and majesty of the natural world.
This table is set for more than one.
The other chairs are for the parts of you that are needing to feel expressed,
To feel seen,
Heard.
Begin to welcome in these parts of you and see them coming to join you at the table one by one.
Maybe there is a part of you that feels tired and like it just needs to rest.
Maybe another part of you feels like it just wants to live in childlike wonder and another part that feels afraid.
Welcome these different parts of you.
Maybe one part of you is the adult or the young adult who is always having to make decisions or be responsible.
Let these parts of you join the table one by one.
And take a moment to really see these parts of you.
What do they look like?
What are they wearing?
And how do they feel?
For these next moments,
Take the time to listen to these different parts of you.
Maybe you'd like to start with the part of you sitting to your left,
To look into your own eyes and say,
Is there anything you'd like to express that you would like me to know?
And is there anything that you need from me?
Take this time to really listen to these parts of you,
To get to know yourself better and to really be there for yourself.
And if it feels difficult to really hear what these parts of you are feeling or needing,
You can take a deep breath,
Come back to the feelings in your body,
Consciously relax your body even more.
And then maybe just ask yourself,
What do I really feel?
Or what does this part of me really feel?
What does this part of me need?
And after each part of you says what it needs to say,
Find a way to thank this part of you.
Maybe you just say thank you or you give yourself a hug or you just acknowledge yourself in whatever way feels right.
We may need thankfor Sinan and letting go find out who he is and gets to be a part of what he's talking about.
Thank you.
Notice how you're feeling after taking this time to really listen and to be with yourself Do you feel any more at ease connected,
Whole?
Become aware of this beauty of nature all around you again the sounds,
The smells the way the air or maybe the sun feels on your skin This is a sacred place in your mind and in your heart that you can come back to again and again If you didn't feel complete with all the parts of you at the table you can come back and give yourself this safe place of listening and understanding Take a slow deep breath in and exhale slowly,
Feeling the body expanded,
Lighter Become aware of the room around you Feel your body supported,
Relaxed Notice the sensation of your body making contact with whatever is beneath you or behind you Very slowly begin to move fingers and toes and as it feels good let that movement move into the joints,
Your limbs,
Your spine and when you're ready you can slowly open the eyes
