First, you want to be wholly in your body.
Close your eyes, and make yourself comfortable.
Walk through each of your senses, and see what each of them are saying.
You may still see some colour, depending on how much light there is where you are. You may see some bright spots and dark spots, depending on what you were last looking at. Watch them. Watch them fade as your eyes acclimatize to being closed. You may see some of the sparkle patterns or moving objects that happen sometimes when you close your eyes. Watch them for a while. See how they move. Acknowledge them. Understand that they happen and that that is okay.
Next, figure out what your ears are telling you. You may hear someone in the next room, a siren in the distance, the beating of your heart. What do you smell? Is it a familiar smell? Is there anything at all? Can you smell yourself? Sometimes you can smell the inside of your own nose, similar to how you can see the inside of your eyelids. Acknowledge these things, glory in them, let them wash over you.
What are you tasting? Is it the thing you just ate? The mint from the toothpaste? Something else? Acknowledge it. Experience it fully, let it wash over you.
Where is your body? Think about each of your limbs and where they are. Are you sitting down? Lying down? Experience it fully and let it wash over you.
What are you touching? Are your hands in your lap? What is the sensation of your hands on your legs? Feel your hands, your lower arms, your upper arms as they come out of your shoulder. Flex your shoulders just a little bit to remind them that they’re alive. Feel the sensations as your muscles move. Now relax your shoulders, your arms. Feel your toes. What are they feeling? Feel your feet, your ankles, your calves, your knees, your thighs. Feel your pelvis, your hips, rotate them just slightly to know they’re there, to put them in a slightly more comfortable spot. Feel your lower belly, think about what you most recently ate, and let it go. Take a deep breath and let it go. Feel your heart beating. Feel your breath in and out. In and out. Move your shoulders again. Feel your neck, feel your ears, the hair on the back of your head, your chin, your mouth, your nose, your cheeks, your eyes, all the way to the follicles on the top of your head.
Breathe in, breathe out. Breathe in…breathe out. Breathe in…breathe out.
You are in a safe space now. You may be hearing a voice right now, telling you things about yourself that you don’t want to hear, that you have something lacking. Acknowledge that voice, feel it fully, experience it, and let it go. Breathe in, experience it, breathe out, let it go. Breathe in, feel it, breathe out, let it go.
You are now allowed to forgive yourself. We are forgiving ourselves for many reasons. We could talk about absolution, we could speak of religion, or spirituality, but here we are forgiving ourselves because the voice in our head is getting in the way of us doing the things we want to do. Acknowledge the voice, experience it, forgive it. Breathe in, breathe out. This is a safe space of forgiveness.
Be in your body. Check in on your body, are you still comfortable? Things may have shifted. Move yourself a little bit to make yourself a little bit more comfortable.
Breathe in, breathe out. You are in a safe space. Acknowledge, fully experience, forgive, let go. Breathe in, breathe out. You are in a safe space. Acknowledge, fully experience, forgive, let go. Breathe in, breathe out. You are in a safe space. Acknowledge, fully experience, forgive, let go.
Now, on your own time, you can take as much time as you want, you can open your eyes and share with me how you are feeling, what you might be thinking. On your own time, take as much time as you want.