Welcome to this guided meditation to help create a pause,
A moment to create some calm between whatever has happened and whatever is coming next.
This is your chance to just take a pause,
Connecting to your mind and your body and doing what you can to calm yourself down mentally and physically.
So make sure you're sitting comfortably now wherever you are,
Perhaps grounding your feet into the floor,
Noticing your sit bones on the chair,
Drawing your shoulders up round and back.
And begin now to tune into your breathing.
Breathing in through the nose and out through the mouth.
Connecting with this moment,
Connecting to the breath.
Breathing in through the nose and out through the mouth.
And continue to do this as I guide you and prompt you.
We're here to tune in to the side of you that is strong,
That is there to embrace your inner warrior.
We are here to tune in to that side of you that is the reassurer.
Because whatever has happened has happened.
And we know there is a side of you that is that strong reassurance,
That has the ability to find peace,
To support yourself,
To help you feel better and bring positivity and perspective to whatever has gone on.
So as you tune in to that lovely breath and you're beginning to calm down the nervous system,
I want you to picture your reassurer,
That part of you that is strong,
That is positive,
That is able to make you feel okay,
That is able to reassure you that everything is okay and will be okay.
I want you to picture that reassurer now.
Just notice what you notice.
Build up an image of that reassurer.
What are they saying to you?
What words are they saying that you need to hear right now?
Just gently observe whatever comes up.
There's no right or wrong.
Perhaps instead of words it's energy.
What energy is that reassurer giving to you?
Are they helping you to find peace,
To feel calm,
To feel stronger,
To gain perspective and take a step back?
Tune in to your reassurer,
That part of you that is telling you that everything is okay.
Just noticing whatever is arising,
That energy you feel when you think about the reassurer,
The words that you latch onto perhaps to soothe your mind as you think about the reassurer.
What do you need to hear from them?
As you think about this,
I want us to heighten the presence of this part of you even more.
We're going to do that through a light visualization.
We know that the reassurer is a part of you and the reassurer is there to help you feel calm,
At peace,
At ease and reassured about whatever is going on.
That reassurer is energy passing through your body making you feel warm and light.
What I want you to imagine now is that reassurer as that warm energetic light and it's going to begin coming into the body through the top of your head.
So I want you to imagine there is some beautiful warm glowing light coming in at the top of your head and it's going to fill the body.
As it touches the head it moves down the face warming your face as it goes,
Perhaps helping you to smile as you feel the warmth on your face.
This warm light coming down the neck onto the shoulders,
Coming down the arms and the chest filling every part of the body as it moves down to the fingers,
Down to your hips,
Pouring over your shoulders as well as it moves down the body and continuing down the tops of your legs to your knees tuning into this warm light.
This reassuring energy moving down the lower leg now all the way to the feet.
Filling the entire body with this warm glow.
Just tune into how you feel now,
You're full of warm light.
Perhaps this warm light is still flowing in certain directions,
Into certain spaces.
I invite you to take a nice deep breath in through your nose and out through your mouth feeling the body relax as you do so.
Tuning into that warm glow that's in your body,
That part of you,
That reassurer.
To hold onto this warm light what I invite you to do is put your hand on your heart centre and place the other hand on top of the hand on your heart and you'll feel your breath as it rises and falls.
And I want you to know that you are made up of so many parts,
Parts that are there for you,
That have a positive intention for you and in this practice we have tuned into your reassurer.
This reassuring touch on your chest is a reminder that that part is within you.
That part will trigger this warm glow through the body and be there for you with the words you need when you need them.
Always remember this part is you.
You have created this feeling and this energy and you have brought peace and calm to yourself.
So as you feel your hand on your chest,
Feel supported,
Feel held and know that this part is here for you whenever you need it.
Perhaps thinking about inviting that peace and reassurance into your day,
Reminding yourself it will make you stronger and make you feel better internally and externally.
So you can stay here for as long as you like,
As long as it feels comfortable.
Tuning into your breath and your body.
Feeling held in this space and supported.
Slowly come out whenever you like.
You can stay here for as long as it feels good for you.
