Take a soft breath and arrive in the space.
Whether you're seated or lying down,
Make sure that you are comfortable.
Creating support in all the right places for your body so you can relax.
We start this meditation with some breathing practices to fully anchor ourselves into this moment,
Into this human body.
Start by breathing in a big breath in from your pelvic floor all the way up to your chest.
Hold the breath all the way up for a few seconds.
A nice relaxed exhale out.
Take another big breath in.
Hold it on the top,
Squeeze the pelvic floor.
Hold this energy on the top.
And slowly let it go.
Take another big breath in.
Hold it on the top,
Squeeze the pelvic floor muscles.
Allowing the stagnant energy move through the body.
And slowly let it go.
Beautiful.
We're here for three more rounds of this breathing practice.
Take a big breath in.
Hold it on the top,
Squeeze the pelvic floor muscles.
Feel the length that is being created in your spine.
And now let it go.
Sigh it out.
Take another big breath in.
Hold it on the top.
Squeeze the pelvic floor muscles.
And now let it go.
One last breath here.
Breathe in.
Hold it on the top,
Squeeze the pelvic floor muscles.
And this last round.
See if you can hold it for a bit longer.
Allowing the energy of survival being moved around.
And transmute that into the energy of creativity,
Self-compassion,
Self-nurturing.
And now let it go.
Allow yourself to return to normal breath.
In and out.
Witness the ebbs and flows of your own breath.
Allowing your shoulders softening,
Your eyes softening,
Your grip softening.
Tuning into yourself,
Into this human body.
As if you're allowing your eyes to get anchored into yourself.
Going within.
Checking in with yourself.
How are you feeling?
Sometimes we go through autopilot in this life.
It's easier to not feel.
It's easier to ignore how we're actually feeling and what we actually need.
Than taking a pause to check in.
Now that you create this moment for yourself.
Allow any feelings.
No matter if they're negative or positive.
Allow them to come up to the surface.
Create a safe space for yourself.
To express what needs to be expressed.
Without judgment.
Without trying to bulldoze through it or change it or fix it.
Allow them to bubble up to the surface.
As you're holding space for yourself.
To feel what needs to be felt.
Stay connected to the awareness of your own breath.
That's it.
Beautiful.
As you continue staying connected to your breath and to your emotions.
Imagine yourself by a beautiful waterfall.
With beautiful,
Sparkly water.
Clear.
Powerful.
Allow yourself to surrender all the big emotions to this flow of waterfall.
Whether it's fear.
Anger.
Frustration.
It doesn't mean that you're forcing yourself to let it go.
No.
You're just allowing them to be surrendered to the waterfall.
Giving yourself space to name them.
What is it that you feel?
Is it anger?
Is it disappointment?
Is it being not enough?
What is it that you feel?
And as you're surrendering your emotions to this waterfall.
Feeling yourself getting lighter and lighter and lighter.
Feeling your heart becoming a little bit more expressed.
Your mind becoming a little bit calmer.
And the pressure in front of your mind is decompressing.
And this feeling of lightness and the connection to the breath.
Invite your inner child to the space.
Allow the inner child to join you by the waterfall.
It can be any age that you feel called to call upon today.
When you see your inner child,
Give them a hug.
Check in and ask whether or not they want to hang out by the waterfall.
Or they want to go somewhere else that is their favorite.
If they choose to stay by the waterfall,
So continue hanging out there.
If they want to go somewhere that brings you peace,
Calm,
A sense of play.
Somewhere that they feel fully safe and supported.
Take their hand and go together.
Now.
When you're settling down in the space that you chose.
Allow yourself to feel a little bit more connected to your inner child.
You can give them a hug,
Hold their hands,
Look them in the eyes.
What do they need?
What do they need more of?
And what do they need less of?
There is no judgment here.
Hold the space.
Like a kind,
Supportive,
Understanding parent for your inner child right now.
If your inner child is feeling resistance to communicate.
Remind them that you're here for them.
Whether they choose to speak right now or not.
You're here for them.
You're here for them.
If your inner child expressed what they actually need.
Ask them.
How can you provide that for them?
How do they want that to be delivered to them?
For example,
If they need more play in their lives.
What kind of a play they want?
How can you bring more of that into your life?
If they need carefreeness.
What does that look like to them?
If they need some chill time to enjoy themselves.
How does that look like for them?
If they need some creative expression.
How do they want to be creative and expressive?
Listening.
Tune in.
When you feel you got the answer you were looking for.
Thank your inner child for sharing.
If they didn't share anything.
Tell them that you are here for them.
And you are returning every time.
And if they need you.
They can call upon you.
Maybe give them a hug.
Maybe have a dance party.
Maybe have a swim in the waterfall.
Allow them to choose what they need to complete this session.
And give yourself permission to trust what comes up.
Now for one last time.
Thank your inner child for joining you.
Say your goodbyes.
And assure them that you will be back.
And slowly.
Return to the room that you are in.
Return to your human body.
Feeling the sensation of the air on your skin.
And whenever you are ready.
Bring gentle emotion into your fingertips.
Into your toes.
Into your spine.
And slowly come out whenever you are ready.
There is no rush.
And when you come out.
Take a moment.
Reflect on what came up for you.
Maybe have a quick writing session.
And write to yourself what came up.
So you can anchor.
You can integrate all the wisdom that came through.
From your inner child.
