If it feels good for you,
Find a comfortable place to sit down.
This can be in a chair or maybe on the floor with your back against a wall.
Start here with your eyes open.
Very slowly looking around the room or the space that you are in.
Simply noticing what you see.
Doing your best not to attach any stories to what you see.
Just notice.
Notice the place you are in.
Noticing your arms over your chest.
Facing your right hand on your left shoulder and your left hand on your right shoulder.
Very gently squeeze your arms with your hands.
All the way from your shoulder down to your elbows,
Down to your wrists and then down to your hands.
Just very gentle pressure.
And then make your way all the way back up from your hands to your wrists to your elbows and back up to your shoulders.
Doing this a few times.
Gently squeezing your arms all the way down to your hands and then all the way up to your shoulders.
Maybe if it feels good to you,
You can start to very gently and slowly close your eyes.
Continuing this as long as it feels good for you.
Whenever you are ready,
Very slowly come to a bit more stillness.
Bringing your awareness to the space in between your eyebrows and soften this space.
Softening the space in the back of your neck,
Your shoulders,
Your arms and your hands.
Soften.
Your chest and your belly relax.
The whole back softens supported either by the wall or a chair.
The hips start to relax and maybe you can bring a bit of a comfortable feeling of heaviness into your hips.
Really feeling into the place that you are sitting.
And allow that soft heaviness to move all the way down your legs to your knees,
To your ankles,
To the tops of your feet,
To the bottoms of your feet,
All the way down to the tips of your toes.
Following awareness of the whole body.
The whole body soft and heavy.
Completely comfortable and safe in this space.
This sacred space that you have just created for yourself.
Now bringing an awareness to the center of your chest,
To your heart.
Just for a moment,
Simply feeling this space.
Maybe you can imagine or see in your mind's eye,
A very bright white light dot in the center of your chest.
Then visualize this light growing just a bit larger,
Maybe to the size of a golf ball.
Then imagine this light going out through the front of your body and then making its way about two feet in front of your body.
See this white light filling up the space about two feet in front of your body.
You can see in your mind's eye that this white light two feet in front of your body is making a mirror.
A mirror just big enough to see your heart,
To see your shoulders,
Your face and your head exactly as you are right now.
And as you watch this version of yourself in the mirror in front of you,
Looking very closely,
What emotion is portrayed on the face of the person in the mirror in front of you?
Can you see happiness or sadness,
Maybe guilt or pleasure?
Understanding that this is a safe space that you have created for yourself.
Whatever emotion you see on the person in the mirror in front of you,
Maybe you can allow yourself just for a moment to feel what this version of you feels right now.
Perhaps this is the emotion of your heart right now.
Remembering that there is no room in your sacred space for judgment,
Just a quiet and simple allowance of feeling whatever emotion you see in the mirror in front of you.
Remembering that this feeling or emotion,
Maybe a memory that's coming to your mind right now is only from a space of love.
If you did not have love for this version of you in the mirror,
You wouldn't be capable of feeling hurt or sadness or gratitude.
This space inside of you comes from love.
You can stay here as long as you like.
Whenever you are ready though,
You can start to bring more awareness to the tips of your toes,
To the bottoms and the tops of your feet.
Coming back to that feeling of heaviness in the legs and the hips,
That softness in the back,
The belly and the chest,
The shoulders,
Arms and hands,
Back to that space in the back of your neck and then the space in between your eyebrows.
Whenever you are ready,
Very gently and slowly open your eyes.
