Hi friend.
Let's do a short practice to help you build confidence in your social interactions.
Allow your eyes to close gently.
Let's take five deep breaths together to oxygenate our bodies.
When you do this,
You feel a wave of relaxation sweep over you.
We will start with a body scan to help you become mindful of your emotions.
Now I'd like you to focus on the sensations at the top of your head.
Just notice how the very top of your head feels.
And now let your focus move down to your eyes.
Just notice how your eyes feel and ask them to relax even more.
The little movement in your eyes is called rapid eye movement and is entirely normal.
These small eye movements allow you to feel calm.
Notice how the back of your head feels against the surface that it is touching.
How heavy does your head feel right now?
Let your focus move to your nose and feel the slight sensation of the air moving in and out with your breath.
When you breathe in,
Imagine that you are being filled with calmness.
When you breathe out,
Imagine your body feels heavy and deeply relaxed.
Very good.
Now focus on your ears.
Notice how they feel and what they hear around you.
Try to hear every single noise.
When sounds come into your ears,
They act as little waves of relaxation,
Taking you even deeper.
Notice the sound of my voice and how soothing and motherly it is.
From here forward you can only hear my voice guiding you.
All other sounds passing through only take you deeper into a state of calmness.
Now focus on your mouth.
How does it feel and what do you notice?
Can you sense the flavor of something you recently tasted?
Perhaps you can imagine biting into a fresh slice of lemon and noticing how your mouth waters.
Very good.
Now move your focus down to your neck and if there is any tension,
Ask it to release a little more.
Notice how your neck feels right now and feel all of the sensations in your neck.
Now focus on your shoulders and move your attention slowly,
Going down each arm and down all the way to each fingertip.
What are your fingertips touching right now?
Feel the sensations on your fingertips.
Nice.
Allow your focus to go to your chest.
Relax in this area in your upper back and if you notice any tension,
Ask it nicely to release just a little.
Now imagine you are focusing on your heart and feeling it beating strongly supporting you.
Relax your heart.
Notice how good it feels to do so.
And now focus on your lungs.
Feel them gently expanding and contracting with your breath,
Delivering oxygen to your body.
Allow your focus to move down your vital organs and digestive system.
Just notice your belly and how it feels.
Observe it working and digesting effortlessly.
Now notice your lower back and how it is pressing against the surface you are on.
And if you feel any tension,
Say please relax just a little more.
Focus now on your pelvis and hips and notice any sensations you are having there.
This takes you deeper into a state of relaxation.
Allow your focus to move down each leg now,
Slowly relaxing those as well.
Your legs have taken you so many places over the years and you deserve to be fully relaxed.
Notice this wonderful wave of relaxation moving down to your knees and lower legs all the way to your feet and the very tip of each toe.
Good,
You are doing so well.
Notice how completely relaxed your entire body feels right now.
Now hear yourself saying either out loud or in your head,
I have great confidence in social settings and easily approach new people.
I have found my true self again by fully accepting others and admiring them.
Others admire me because I exude confidence and compliment them honestly.
I'm welcome in new situations and easily adapt to the social flow.
Others value me because I greatly value myself.
Even though in the past I felt I had lost part of myself,
I know that I am fully whole and complete and that there is nothing to regain.
I only need to practice new habits toward my goals.
Now notice how that feels,
Picturing yourself feeling confident in social situations.
Take a few deep breaths as you enjoy yourself in these social interactions and confidence.
Good job today.
Slowly open your eyes when you are ready.
I know you have the confidence to go out in the world to make positive connections.
Take care my friend.
