Today,
We're creating space to explore feelings of safety,
Belonging,
And unconditional love.
Using breathwork and visualization,
We'll gently reconnect with our deepest sense of connection and support.
So just taking a moment to find a position that feels comfortable,
Can be either seated or lying down.
Just adjust yourself as needed,
Allowing your body to settle into the surface beneath you.
Allow your eyes to close or soften your gaze.
Begin to notice your connection to the ground,
The steady support beneath your body.
Just feel the points where your body is making contact,
Such as your feet on the floor,
Your back against a chair,
Or your hands resting in your lap.
Imagine the earth holding you with a steady and unwavering presence,
Offering you support in this moment.
When you're ready,
Shift your awareness to your breath.
Without trying to change it,
Simply notice it.
Where in your body do you feel your breath most clearly?
Perhaps it's in the rise and fall of your chest,
Or the gentle movement of your belly.
Simply allow yourself to observe the rhythm of your breath.
When you're ready,
Let's begin deepening the breath together.
Inhale slowly through your nose for a count of 4,
And hold the breath gently for a count of 4,
And then exhale softly through your nose for a count of 6.
Preparing to begin together,
Inhale 2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4,
5,
6.
Continuing at your own pace,
A few rounds here of 4,
4,
6 breaths just to deepen into your own body.
Feel each breath inviting a sense of calm into your body.
With every exhale,
Allow tension to melt away.
Notice how the breath moves through your chest,
Your ribs,
Your belly.
Allow this gentle rhythm to guide your body to relax even further.
If it feels good,
Place one hand on your chest and the other on your belly.
Feel the rise and fall beneath your hands,
Allowing yourself to connect to your breath on an even deeper level.
Imagine each inhale drawing in a sense of peace and safety,
And each exhale grounding you more firmly in this moment.
Take a few moments here to simply notice the stillness within you.
Observe the sensations in your body,
The flow of your breath,
And the growing sense of relaxation.
What in your body lets you know that you're feeling relaxed?
Where in your body might you still be holding on to tension?
Practice simply bringing awareness to your current state,
A sense of curiosity,
Knowing there's no need to change anything.
Trusting the body and simply accepting what is.
Now,
I invite you to step into a guided visualization where we'll create an idealized version of your entry into the world.
In reality,
Our births are often less than ideal.
The transition from the womb into the world can feel overwhelming,
Even traumatic for our tiny infant selves.
The bright lights,
Sudden separation,
Unfamiliar sensations,
And the stress of those around us can leave lasting imprints.
For some,
This early experience may contribute to feelings of unease,
Generalized anxiety,
Or deep-rooted fears that persist through childhood and into adulthood.
But the brain is adaptable.
Through visualization and neuroplasticity,
We can offer ourselves a different experience,
One of safety,
Warmth,
And connection.
Allowing our nervous systems to integrate a new,
Healing memory of being welcomed into the world.
With this in mind,
I invite you to picture a space where you feel completely safe and nurtured.
This might be a warm,
Cozy room with soft,
Golden light.
Our beautiful,
Natural setting,
Filled with the sounds of flowing water,
Rustling leaves,
Our birdsong.
Allow this space to form in your mind,
Bringing in as many details as possible,
Just inviting them to appear whatever feels comfortable for you.
Now imagine the people or beings who are here to welcome you.
These might include loved ones from your past or present,
Figures from your imagination,
Even animals that bring you comfort and joy.
Spiritual beings,
TV,
Our storybook characters,
Spirit animals,
Ancestors,
Whatever feels good for you.
There are no wrong answers here.
Regardless of who and what shows up,
Just picture them gathered with open arms and warm smiles eagerly awaiting your arrival.
Visualize yourself entering this space and being received with care and tenderness.
Perhaps you're cradled in soft,
Loving hands,
Embraced by someone you trust,
Are surrounded by joyful faces.
Feel the warmth of their touch,
The kindness in their eyes,
And the love in their presence.
As you continue to breathe deeply through your nose,
Bring your awareness to your body.
What does it feel like to be surrounded by unconditional love and safety?
How does your body respond to this sense of security?
Perhaps you feel a lightness in your chest,
A warmth in your heart,
Or a sense of calm spreading through your limbs.
Take your time to notice these sensations.
If these feelings had a color,
What would they be?
If they had a shape or texture,
How would you describe them?
Just imagine this energy expanding within you,
Growing stronger with every inhale.
Notice what happens in the body as we focus on this energy,
Making room for it,
Giving it space,
And inviting it to every cell of our being.
Notice how curiosity feels different to effort.
The emphasis here is on visualizing and then noticing what is.
Not trying to grasp and hold on.
Not trying to force something to come in or something else to move out.
Simply observing your sensations the way you would observe an animal in the zoo.
Our beautiful painting.
Just continue to enjoy being surrounded by this support.
Our beautiful,
Perfect entry into the world.
Think of something in nature that symbolizes this feeling of love,
Safety,
And connection for you.
Is it the strength of a tree?
The warmth of sunlight?
Or the gentle rhythm of waves on a shore?
Whatever it is,
Picture this symbol clearly,
Allowing it to anchor you in the sensation of being held and supported.
Turn your attention to the gifts that you bring into the world.
Imagine the people in this circle celebrating your unique essence.
What are the qualities,
Talents,
Or contributions that make you special?
Perhaps it's your creativity,
Your compassion,
Your strength,
Or your ability to bring joy to others.
Whatever they are,
Picture these gifts as light radiating from you and see those around you recognizing and honoring them.
Notice what it feels like to be unconditionally accepted,
Appreciated,
And supported for who you uniquely are.
Feel their affirming words as they speak.
You are loved.
You are worthy.
You belong.
Notice how their words resonate within your body,
Filling you with a deep sense of acceptance.
Let's just take a moment here to rest in this space.
Breathe deeply,
Allowing yourself to fully absorb the love and support that surrounds you.
Know that this sense of connection is always within you,
Available whenever you need it.
Gently and slowly transition out of the visualization and return your focus to your breath.
Notice the steady flow of air moving in and out of your nose.
Feel your body resting here,
Supported and calm,
Possibly placing your hands back on your chest and belly.
Feel the rise and fall of your breath beneath your hands.
With each inhale,
Imagine drawing in the love and safety you just experienced.
With each exhale,
Feel that love settling deeply into your body,
Anchoring itself within you.
If it feels comfortable,
Begin to sway gently,
Side to side,
A rock slightly,
As if cradling yourself.
Let this movement bring a sense of soothing and connection.
Take a moment to reflect on how your body feels now.
What sensations are present?
How does it feel to carry the sense of love and belonging within you?
As we close,
I invite you to silently and softly repeat these affirmations.
I am safe.
I am loved.
I belong.
I carry peace and love within me.
When you feel ready,
Gently open your eyes.
Take a moment to notice your surroundings and reorient to the space around you.
Carry the sense of safety and connection with you throughout your day.
Thank you so much for sharing this time with me.
