Finding yourself in a comfortable position,
Sitting or maybe lying down.
Allow yourself to be comfortable here,
Lengthening the spine,
Relaxing your shoulders,
And moving or adjusting your body in any way that you need to for comfort.
And then let yourself settle into relaxation.
Begin to sense your breath moving in and out of the body.
Notice the rise and the fall,
The expansion and the contraction of the breath.
With each exhale,
Feel yourself settling a little deeper into relaxation,
Letting go of any thoughts for now.
Simply let your attention continue to turn inward to sensations that are happening in the body.
Let yourself settle in here,
Giving yourself time to turn your attention inward.
And if you notice your mind wandering back to your daily tasks and activities,
Just note that.
And when you do,
Simply turn your attention back to the body.
Over and over again,
We direct our attention back inside.
And now begin to allow a peaceful memory to come to your mind.
Somewhere that you felt peaceful,
At ease,
Completely safe to be yourself.
Recall this time now.
Take your time and allow it to come naturally.
Maybe it's a place at the ocean or the mountains.
Maybe a place from your childhood or maybe a more recent memory.
Possibly even an experience with a pet that filled you with ease.
Or the presence of a special person.
It may even be a place that you've only imagined or dreamt about.
Let that image or memory arise.
Feel this sense of ease in your body.
And now let's begin to locate where in your body you feel the sensation of alarm or anxiety.
Think of a time now when you were afraid or anxious.
Recall that time now.
Where do you feel anxiety in your body?
When you're stressed or overwhelmed,
Where do you feel it in your body?
Is it in your chest?
Your stomach?
Maybe in your throat?
We usually feel this alarm sensation somewhere along the center line of our bodies.
Where do you feel it?
And now really tap into the sensation that is there.
And focus on this pain sensation and describe it to yourself.
Does it feel like butterflies in your stomach or knots?
Does it feel like a punch in the gut?
Does it make you feel nauseous?
Is it a heaviness in the heart?
Heartache?
Does it feel heavy or tight or dull?
Really take the time to describe it to yourself to get really specific.
As you observe this physical sensation of anxiety in your body,
Get really,
Really specific.
Does it have a shape?
A color?
If you could see it as an object,
What is the border like?
Is it solid or is it jagged or fuzzy?
Does it feel painful?
Is it dull or sharp?
Maybe both?
And notice if your mind is wandering away from the sensation.
Notice if it's trying to keep you from really having to feel it.
And then just know that it's safe to feel this now.
Right here and right now,
You have everything you need and you're safe.
Safe to explore a sensation.
And know that you can always return to that place of peace and calm from the beginning of the practice.
Anytime you want to take a little break from these pain sensations.
But if you are able to stay with those sensations,
Just allow them to be.
Knowing that you're safe to feel them now.
They're only sensations in the body.
And so what does this pain sensation feel like in your body?
Does it radiate?
Does it move around?
If there's a color,
Has the color changed?
Let go of any thoughts that you have around the story.
And just focus on the sensation in the body.
The size,
The shape of it,
Where you feel it.
What are its characteristics?
And now take your hands and place them on this part of your body.
Gently placing your hands on the part of the body where you're feeling the pain of this alarm.
This anxiety.
And feel yourself breathing into this space.
This place in your body.
This pain,
This feeling of anxiety in the body.
This is where your wounded little self lives.
This is the place in your body where your inner child lives.
Imagine your younger self now.
At whatever age you were when you first felt this pain.
Whatever age you were when you weren't getting what you needed.
See yourself now,
That little version of you.
How old are you?
What are you wearing?
Picture yourself now.
How is your hair fixed?
What shoes are on your feet?
Are you barefoot?
See this child very clearly.
See this young you.
And imagine that this child is holding their arms out to you for a hug.
When we feel this alarm in our body,
This is simply our younger self reaching out for comfort.
When we resist this alarm,
Or ignore it,
Or buffer it with distractions or substances.
We are ignoring this part of ourselves that just needs love.
So what does this young you need right now?
Look into their eyes and ask them what they need.
Is it love?
Attention?
Encouragement?
Is it support or comfort?
What do they need?
Do they just need to know that they're okay?
That they're safe and that everything will be okay?
Do they need to hear that they're perfect and loved just as they are?
Look into their eyes and tell them exactly what they need to hear.
Don't hold back.
Tell them exactly what they need to hear from you now.
Even if you haven't been there in the past for them,
Let them know that you're here now.
And then take them in your arms and hug them tight.
Feel them relax into your arms as you hold them.
Feel their little hands and arms wrapped around you.
Feel their little heart next to your heart.
You are exactly who they need to comfort them.
It has always been you.
Tell them that you are here and that you'll never leave them.
And feel that is true with your entire body and mind.
And now take your hands from that place on your body and physically wrap your arms around yourself and give yourself a hug.
Hold on tight like you're holding this child.
Hold on like you want them to know that you'll never let them go.
Feel the love and the connection to your younger self from you today.
And then feel that same love and connection given back to you from your younger self.
Know that this love is always and has always been here.
That you are the love and the acceptance and the encouragement that you have always been waiting for.
You have always been that love and you will always be that love.
Rest in this feeling of unconditional and unending love and connection and support.
And know that you are always here to give this love to your younger self anytime you feel that alarm.
The feeling of anxiety,
That alarm,
Is simply a sensation in the body that serves as a reminder that your inner child needs your love.
Beginning to deepen your breath now.
Bringing your attention back to your breath and your body.
Feeling your body in this space.
Taking your time to reintegrate back into daily life.
Gently beginning to move fingers and toes.
And when you're ready,
Slowly opening your eyes.
Thank you for watching.
