Find a comfortable position,
Either sitting or lying down.
Close your eyes and take a deep breath in through your nose,
Filling your lungs completely.
Hold for a moment at the top,
Then exhale slowly through your mouth,
Releasing any tension or stress.
Let's take a few more deep breaths together.
Inhale deeply,
Hold at the top,
And exhale slowly through your mouth,
Letting out a big sigh.
Let's take one more of those,
Inhaling,
Holding at the top,
See if you can sip in a little more air through your nose,
And then let out your biggest,
Loudest exhale.
Continue breathing deep and slow as you settle into your space and feel the weight of your body supported by the surface beneath you.
Allow each breath to bring a sense of calm and safety.
If you find your thoughts starting to wander,
Gently guide them back to your breath,
And allow yourself to be fully present in this moment.
Now let's gently scan your body for any areas lingering of tension,
Starting at the top of your head.
Soften your forehead,
Relax your jaw,
Let your shoulders drop,
And feel your arms and hands becoming heavy and relaxed.
As you become aware of any tightness,
Imagine directing your breath to those areas,
And with each exhale,
Release the tension.
Take a deep breath,
And let the relaxation flow down through your chest,
Your abdomen,
Your hips,
Your legs,
All the way to your feet.
Feel yourself dropping further into a calming state of relaxation and comfort.
As you continue to breathe deeply,
Imagine yourself in a beautiful,
Sprawling villa overlooking the ocean.
The doors and windows are open to the outside,
And you can feel a gentle breeze against your skin.
Notice the sound of the waves in the background,
Birds flying overhead,
And a stunning sunset off in the distance.
The sun slowly setting below the horizon,
Causing the sky to illuminate in most stunning,
Vivid colors.
Shades of pink and orange and yellow fill the sky,
And you stand there for a few moments,
Watching the sun with awe and amazement.
The beauty and glow of the scene in front of you washes over your body.
In a moment,
I will count down from 10 to 1.
With each number,
Imagine the sun slowly descending below the horizon,
And you begin to feel more and more relaxed and at peace.
10,
Feeling a sense of relaxation beginning to deepen.
9,
Feeling even more at ease.
8,
Deeper and deeper,
Feeling calm and relaxed.
7,
The sun continues to set,
And you let go of any remaining tension.
6,
Feeling peaceful and serene.
5,
Deeper still,
Your mind becoming quieter.
4,
Feeling a profound sense of calm.
3,
Deeper and deeper,
Fully relaxed.
2,
The sun has nearly set,
You feel completely at peace.
1,
The sun vanishes below the horizon,
And you enter a place of deep inner calm and wisdom.
The sun has now set,
But the sky is still fully illuminated with all of the different colors.
You stand there for a moment more,
Appreciating this beauty.
Now,
You turn away and notice a marble staircase in the corner of the room.
You walk toward the staircase and down the stairs,
And you find yourself stepping into your own personal safe haven.
This room was made just for you,
To make you feel as relaxed and calm as possible.
Notice how the room is decorated.
Take some time to look around and feel the comfort and the safety of this space.
Now,
Bring to mind a limiting belief that has been holding you back and is no longer serving you.
What kind of impact has this belief had on you?
How does this belief make you feel?
Perhaps there is sadness,
Anger,
Frustration,
Or even grief.
Notice what part of your body feels activated as you hold this belief in your mind.
Send your breath to that space in your body.
Acknowledge the presence of those feelings and sensations without judgment.
Simply observe them with curiosity.
Allow your mind to drift back to a time when you first felt this way.
It might be a specific event,
Something you witnessed,
Or a series of experiences.
As you observe this scene,
See your younger self in this moment.
This is your inner child.
Notice the details,
Where you are,
Who you're with,
And how you look.
Introduce your adult self to them,
And see the recognition in your inner child's eyes.
Take a few soft,
Gentle steps toward your inner child,
And look at them with kindness and compassion.
Kneel down next to them,
And gently ask what they need to feel whole,
Worthy,
And complete in this painful situation.
Listen to their response with an open heart.
Perhaps they need love,
Reassurance,
Or understanding.
Maybe they needed someone to stand up for them and protect them.
Maybe they need to know that they are capable and worthy of their goals and dreams.
Listen with curiosity and compassion,
As your inner child shares this burden that they have been carrying.
Spend some time with your inner child now,
And offer to them whatever it is that they need.
Imagine your adult self providing this to your inner child.
Notice how your inner child responds as you spend this time with them.
Now,
Ask your inner child if there is anything they would like to do to play and have fun together.
Follow their lead,
And spend a few moments enjoying this time.
Notice any shifts in your inner child's behavior and demeanor.
Now,
Imagine a warm,
Golden light that surrounds you and your inner child.
This light represents unconditional love and healing.
As this light envelops both of you,
Speak to your inner child with kindness and compassion,
And look them in their eyes.
Tell them you are safe,
You are loved,
You deserve abundance,
You are worthy just as you are.
It's okay to let go of this belief.
Imagine this golden light being absorbed into every cell of you and your inner child,
Until you are both radiant and glowing.
Take some time now to say any last words to your inner child.
Give them a big hug,
And as you hug,
Notice a gentle buzz ripple through your body.
You have now integrated your inner child as an important,
Loved,
Worthy part of you.
Gently place your hand over your heart and take a few deep breaths,
Feeling the rise and fall of your chest.
Connect with the sensation of warmth in your heart space.
If any residual emotions arise,
Allow yourself to feel them fully,
Without judgment.
Emotions are energy in motion,
And by allowing them to flow,
You facilitate deeper healing.
As you breathe,
Imagine any remaining tension or old energy being released from your body,
Flowing out with each exhale.
Feel your body becoming lighter,
More vibrant,
And filled with a sense of peace and well-being.
In a moment,
I will count up from 1 to 5.
With each number,
You will begin to return to the present moment,
Bringing with you your connection with your inner child.
1.
Becoming aware of your surroundings.
2.
Feeling more alert and awake.
3.
Bringing back the sense of your innate worthiness.
4.
Feeling refreshed and energized.
5.
Opening your eyes,
Fully present.
Know that you can return to the safe place and reconnect with your inner child whenever you need to.
Take all the time you need feeling and integrating this experience,
And come up when you're ready.
