Make sure you're seated in a comfortable position.
To start this guided visualization,
We're going to go ahead and take a side together.
Go ahead and breathe in through your nose.
Ahhhhhh.
And one more time,
Take a deep inhalation through your nose for one,
Two,
Three.
And go ahead and let out a big sigh as your body moves in to a calm parasympathetic state.
Go ahead and close your eyes if they're not already closed.
And we're going to take a slow inhalation as you visualize the air,
Your breath,
Actually entering into your heart space.
So through your nose,
Take a four-count breath as you visualize the air coming into your heart for one,
Two,
Three,
Four.
And hold your breath.
And exhale through your nose for four,
Three,
Two,
One.
Now,
In your mind,
Visualize a part of you,
A version of you,
That has been struggling with something.
Allow this part of you to come forward to appear in your mind with your eyes closed.
A version of you will appear in your mind right now,
And you're going to trust this part of you that has appeared before you.
In your mind,
You're going to ask this part of you,
What have you been struggling with?
What thought,
Fear,
Situation,
Or emotion has been consuming your attention?
What have you been stewing over,
Or perhaps,
What have you been avoiding?
Allow this part of you to speak fully using his or her voice to say to you everything that it needs to say.
Now,
Allow this thought,
Situation,
Or burden that this part of you has shared with you to take a form or a shape.
A form or a shape all on its own.
Whatever the situation is,
It itself will take on a form or shape.
Perhaps it appears or morphs into a symbol,
A blob,
A shape or a color.
Maybe it turns into a tree,
A building,
Or even an animal.
Whatever it is,
This issue will suddenly take form in your mind.
Use the first thing,
The first form that this takes,
No matter how weird or surprising it may be.
Just allow it to take on a form,
Shape,
Color,
Or symbol in your mind right now.
Now,
Visualize your heart space.
Think of your heart and feel it in your chest.
Picture it beating just for you.
Breathe into your heart space.
As you breathe in through your nose,
Visualize the air,
The breath coming into your heart.
One,
Two,
Three,
Four.
And exhaling through your nose,
Watching the air,
Leave your heart for four,
Three,
Two,
One.
As you continue breathing into your heart space,
Visualizing this breath entering into your heart,
Visualize a little space forming around your heart.
Picture this space around your heart getting bigger and bigger until your heart has a little breathing room around it,
A little space growing around your heart.
Now,
Bring to mind the last time you felt happy and full of joy.
A memory will come to mind of the last time you felt happy and joyful.
And put yourself in that moment for a second.
Allow yourself to experience this memory.
Feel the joy,
Those feeling good feelings.
Feel the happiness in your body and in your heart.
And as you breathe in,
We are going to pull that joy from that experience and use it to expand your heart space.
Breathing in for one,
Two,
Three,
Four.
And allowing it to hold and expand your heart.
And as you exhale for four,
Three,
Two,
One.
And as you exhale for five,
You can feel the joy that continues to expand your heart space,
Filling it with love and joy.
Now,
Think of someone or something that you love very deeply.
Trust the first person or thing that pops up in your mind.
Feel into the love you have for this person or thing and allow the love to fill your heart space.
Breathing into it and allowing it to expand your heart.
Breathing in and out,
Allowing this love to fill your heart,
Expanding past your heart.
Now bring to mind the symbol,
The symbol of the issue,
The burden,
The struggle,
Whatever the part of you was struggling with.
And visualize your symbol being placed into your heart space.
Your heart is now going to absorb this symbol and fill it with love.
Place both of your hands over your heart now.
One hand on top of the other,
Right in the middle of your chest.
Right above your sternum,
Right over your sternum.
As you breathe into this heart space that holds in a safe and loving way this symbol.
Now call to mind again your experience of joy and the person or thing that you love.
Picture the feeling good feelings,
The joy and the love from these as a color.
Picture this color entering into your heart space as you feel that love and joy expanding with each breath in and out.
The love is absorbing this symbol,
Filling it up with love as that color enters in with each breath and expands the space with each exhale.
Feel this love expanding beneath your hands within your heart space.
Allow your heart to be filled with love and allow that love to fill the entire space in and around your chest.
Feel that love,
Breathe into the love.
Tell your heart thank you,
Whispering right now to your heart,
Thank you.
As you thank your heart for absorbing this thing,
This situation or task or whatever it is that you've been feeling or avoiding or experiencing.
Your heart is strong enough,
It's powerful enough,
It's full of such deep love and wisdom.
It is so easy for your heart to absorb this situation for you.
Tell your heart that you know it is strong enough to hold this symbol,
This situation for you.
Whisper,
Thank you,
I know you are strong enough.
Now with your hands over your heart,
Your heart full of love and strength and wisdom,
Ask your heart what it needs from you.
If it needs you to do something,
Act in a certain way or give yourself something.
Allow your heart to speak to you.
The first thing that comes up in your mind is correct trust that this is your heart speaking to you,
Telling you what it needs from you.
If nothing comes up right away,
Trust that it will come later for you when the time is right.
Trust the wisdom of your heart and that it will show you when it needs to.
Now ask your heart to keep guiding you,
Whispering,
Please keep guiding me.
I thank you for continuing to guide me.
Now repeat after me as you say to your heart,
Whispering to your heart,
Thank you for holding this for me.
For showing me that I am strong enough and for guiding me.
Continue to guide me so that I can live fully without avoiding or wasting my energy.
I trust that you will guide me.
If you're feeling so much love in your heart with your hands over your heart,
Say thank you three times very slowly.
Take one final deep breath in through your nose for 1234.
As you slowly exhale,
Allow a slight smile to come to your face.
Now you're going to slowly wiggle your toes.
And very slowly blink your eyes open.
