Allow yourself to have this moment without thinking about what you did before or what you have to do next.
Remind yourself that you deserve to take time to heal,
To relax and disconnect.
You deserve this moment.
Start by slowly looking around the room,
Noticing your external environment with curiosity and openness,
Without judgment.
Just slowly moving your eyes,
Maybe even your neck and your torso and noticing the objects,
The colors,
The shapes,
The textures.
Connect with the environment and remind yourself that you are safe right now.
If it feels comfortable for you,
Close your eyes and become aware of the weight of your body and the surface beneath you.
Feel its support.
Allow yourself to drop even more into the surface beneath you,
Letting it hold you.
Notice any sounds around you with curiosity,
Any smells and slowly become aware of your breath without changing it or analyzing it.
Just allowing it to be as it is,
Noticing the expansion,
The contraction,
The feel of it and remind yourself that you're okay just as you are,
No matter how you're feeling right now.
Now allow your body to become heavy and relaxed.
Let go of any tension in your shoulders,
Your neck,
Your jaw and bring your awareness to your heart center.
Imagine a warm glowing light radiating from this area,
Filling your chest with love and compassion.
This light represents your inner child,
The part of you that is playful,
Innocent and full of wonder.
Visualize this light expanding with each breath,
Surrounding you in a comforting embrace.
Allow yourself to feel safe and secure in this space.
Imagine a beautiful,
Serene place that feels familiar and comforting.
It could be a garden,
A beach,
A forest or any place that brings you joy.
Picture yourself walking through this space,
Feeling the ground beneath your feet and the air on your skin.
As you explore,
Notice a small child playing nearby.
This is your inner child.
Approach them gently and take a moment to observe their expressions and movements.
Notice the innocence and joy they radiate.
When you feel ready,
Kneel down to be at eye level with your inner child.
Greet them with warmth and kindness.
You might say,
Hello little one,
I am here for you.
I want you to know that you are loved and you are safe.
Take a moment to listen to what your inner child has to say.
They may have feelings,
Fears or dreams they want to share with you.
Allow them to express themselves freely.
As you listen,
Acknowledge their feelings and reassure them.
You might say,
It's okay to feel this way.
I am here to support you.
You are never alone.
Imagine wrapping your inner child in your arms,
Offering them comfort and love.
Visualize the glowing light from your heart surrounding both of you,
Creating a safe and nurturing environment.
When you are ready,
Gently tell your inner child that it's time to return.
You can say something like this,
Thank you for sharing with me.
I will always be here for you.
Whenever you need me,
Just call out and I will come back to you.
Begin to walk away from your inner child,
Knowing that they will always be a part of you.
As you return to your serene place,
Feel the warmth and love you've shared,
Carrying it back with you.
Slowly start coming back to your body,
Noticing any sensations,
Noticing the surface beneath you.
The contact that your body makes with the surface beneath you,
Allowing it to call you.
Become aware of your breath and the movement of your body,
Inhaling and exhaling.
When you feel ready,
Open your eyes,
If they were closed,
And become aware of the environment,
Looking around the room,
Moving your eyes slowly,
Maybe your neck or torso,
Noticing any objects,
Lights,
Colors,
Textures.
And take a moment to reflect on your experience.
How does your inner child feel?
What messages did they share with you?
And carry this love and compassion with you throughout your day.
And celebrate yourself for taking this time to sit,
Heal,
And be silent.
For more information,
Visit www.
FEMA.
Gov
