Welcome to day four of the Gratitude and Inner Stillness series.
I am Brandon with Be Good to Yourself Meditation.
This meditation today can be sensitive.
There is an inner child experience.
If you have any traumas involving your inner child or childhood,
You may want to avoid proceeding.
If not,
Let's get you ready and set up.
Make sure your phone is on silent.
A do not disturb sign on your door if you are not home alone.
Have a pen and paper for journaling afterwards.
Some hydration,
A blanket or pillow,
Maybe an eye mask as needed,
So that you can get comfortable and cozy in a seated position for more effective breath movements.
Any gratitude can be felt,
But to fully experience it,
You need to feel safe within.
Safe to be you.
Safe to express yourself.
Safe to enjoy things in the moment.
So today we are going to focus on that safety and a simplicity of love within yourself.
Welcome to the safety within,
Day four.
Start to focus on your breath.
As your breath is in through your nose,
Visualizing it traveling up your spine,
The back of your neck,
The back of your head,
Till it rests at the top of your head,
Holding it here.
And when you're ready,
Letting it all go with an audible exhale.
And again,
Breathing in through your nose,
Visualizing the breath going up your spine,
Pausing at the top of your head,
And then letting it all go with an audible exhale out of your mouth.
And doing this one more time on your own.
And your body is starting to settle into this moment.
Bringing your breath to flow in through your nose and out through your nose at a slow rhythm that is just right for you.
Letting your whole body release any tension.
Focusing now on your forehead as it begins to melt and release.
The corners of your eyes soften.
Feeling your face and your jaw drop slightly open.
Continuing to slow the breath down.
Feeling your neck muscles release and melt away from your shoulders as they lengthen.
Your shoulders drop away from the neck.
And your arms become heavy,
Either at your sides or with your palms on your lap.
And a deeper breath as you settle into this moment for you.
Sometimes there is a fear of being seen that comes up,
Which can correlate into more fear around stepping out into the world,
Even in the simplest moments that you do day to day.
We as humans find our comfort zones,
Comfort with the people we surround ourselves with.
But finding comfort in the safety of you is the most important.
Beginning to breathe into your heart space.
Just know where you are right now.
You are safe.
Feeling that breath around your heart.
Your body is safe.
Where you are seated is safe.
Your feelings are safe to feel.
And if there's anything popping into your mind,
Just recognize it and come back to your breath.
You are safe in this moment.
The rhythm of your breath becomes very comforting for you.
Breathing in safe.
Begin to see your younger self at a place where you love to play as a kid.
There's a light music playing in the background.
As you see yourself as that childhood self,
Your body starts to feel the beat.
And you have no inhibitions,
No worries.
You begin to sway and swing to the beat,
Feeling the flow of expressing your movements that feels right for you.
No judgment as that child you were free to be you and enjoy the moments.
Twirl around and look up at the sky or the ceiling,
Wherever you are.
Seeing only the beauty that surrounds you.
Your spirit is free as you continue to twirl around.
Just taking in everything around you.
Your mind isn't preoccupied with anything.
Just being right there,
Safe and supported.
You feel the safety and exploring the feelings around being free to express yourself without even knowing that this is what you were doing.
And free to express yourself,
To be creative.
What did you dream about doing as a child?
What made you feel excited?
Take a look into what comes up as you see yourself playing as this child.
What dreams did you have?
My voice will be quiet.
You are safe to see your younger self and embrace the zest you had for life.
And as you come back to this moment,
Still seeing you as your childhood self,
Just embrace what you have seen and felt.
Notice in the background that today you is right next to your childhood self.
The grown up you grabs the childhood self's hands and looks lovingly and deeply.
Feeling so much gratitude for the playfulness inside and the innocence.
You both close your eyes and feel the love for one another.
The grace that the childhood self gives your older self.
Knowing that life has given you some bumps,
But the inner child is always there.
Ready to come out and play anytime you just need to slow down.
And be in the feelings of simplicity to nurture creativity and play.
Taking in some deep breaths,
Really feeling the innocence,
The sense of safety to just be you.
Finding where it resides in your body.
Is it in your stomach,
Chest,
Heart,
Mind?
Find where it is and breathe some love to this area.
You now know where in your body to turn to when you just need to slow down and feel unhindered,
Curious and playful.
Beginning to wiggle your toes,
Open and closing your hands.
Knowing your inner child is always there,
Ready and willing to tap into whenever you need to just feel playful and safe.
With one more deep breath,
Open your eyes and journal anything that came up.
Enjoy your day with a deep feeling of safety within who you are.
