Creating A Safe Space Through Somatic Awareness

Explore the practice of somatic awareness to connect deeply with your body and create a safe, nurturing space within. This session helps you become attuned to the physical sensations in your body, allowing you to release tension, regulate emotions, and cultivate a profound sense of peace and grounding. Experience the calming and healing benefits of tuning into your body and discovering the refuge that exists within you.

Transcript

So welcome to this guided meditation and this journey is designed to help you create a safe space within yourself using the principles of somatic awareness. Now somatic awareness focuses on the connection between the mind and body helping us become more aware of our physical sensations and how these sensations relate to our emotional and mental states and by tuning into our body and tuning into these sensations we can cultivate a sense of safety and grounding allowing us to release tension process emotions and also find a deep sense of peace and calm. So we journey together to explore this mind-body connection and we aim to gently guide you to a place of safety and comfort within your own body. Now through somatic awareness you will learn how to listen to your body's signals and create a space for healing and relaxation. Now let's begin by finding a quiet comfortable place where you can sit or lie down without any distractions. You can do this meditation sitting up, Lying down or another position that you're most comfortable in. When you're ready gently allow yourselves now to close your eyes and just start by taking a few deep breaths. So I'll inhale deeply through my nose and I'll exhale slowly through my mouth. And I'll continue this, Inhale deeply through your nose and exhale slowly through your mouth. Now with each breath that you take your body now begins to relax. With each breath in my lungs fill up completely and with each breath out my stomach drops, My stomach falls and I drop deeper into this relaxation. Now just feel your body begin to relax as you continue to focus on your breath and settle in the space around you, Wherever you are. Just settle in your physical body in your space. Now let's take a moment to set an intention for this practice and it can be different for different people, Different at different times. So for today maybe I want to feel more grounded, Maybe I want to release some tension, Maybe I have a physical pain or maybe I just want to create a safe and peaceful space within myself. Whatever your intention is now just hold it gently in your mind as we begin. Feel your body, It is my intention today through this work and then you can speak your intentions out loud or in your mind. Now let's simply start by grounding ourselves in the present moment. Now I'll do this by bringing my awareness to the surface beneath me, The ground, The floor, The mat, The chair, The cushion. Just notice the points of contact where your body meets the surface. I'm going to notice the points of contact where my body meets the hard surface supporting me and I'm going to allow myself to relax into that support. I'm dropping deeper now into the floor, Into my chair, Into my cushion, Wherever else I may be feeling more supported. Now the words are I'm sinking into the earth, I am fully supported and I am safe. And as we do this, As we open this somatic field, My body is now heavier, My body is now heavier, My body is now heavier and it's sinking into the earth. Fully supported and fully safe. Now I'm going to visualize, I'm going to use my imagination. I'm going to be creative with this. I'm going to visualize roots extending down from the back of my body into earth and I can use any color, Any symbol or anything else. So these roots extending from the back of my body are now going deeper and deeper and deeper into the ground. These roots are anchoring you, They are providing stability and grounding. Now with each breath that I take now, Imagine these roots growing deeper and stronger, Connecting you to earth's energy, Connecting you to mother earth's energy, Connecting you to Gaia and just feel the stability that comes with this connection. The roots are going deeper and deeper and growing stronger and I feel stable and I'm feeling this energy of support holding me right now. Now that I feel grounded, Now that I feel I've dropped a little bit more into my body, Let's now scan our body, Bring our attention to our body. Now we'll do a very gentle body scan and we'll start moving from the top of our heads and go all the way down to the toes. So now the words are, I bring my attention, I bring my awareness to the top of my head. All my energy, All my awareness, All my attention is now at the top of my head. Now let's spend a few seconds at the top of your head. Notice the sensations in your scalp, Your forehead, Your temples. Now are there any areas there that feel tight or tense? Simply observe. We are not here to change anything, We are just observing without judgment. As my body shows me any tightness, Any tension in this area, Just by watching, Just by observing, Just by listening, It's now going to gently melt away any tension. As I breathe in now, I bring in relaxation, Melting away any tension. Now as I give permission to the top of my head to relax, I now move my awareness down to my eyes, To my cheeks and my jaw. All my attention, All my awareness is now at my eyes, My cheeks and my jaws. These areas often carry the weight of stress and responsibility. If I find any areas of tightness in my eyes, My cheeks and my jaw, I'm now just going to allow it to soften with each exhale. Now my jaw drops and my face becomes more relaxed and more peaceful. Now moving down a little bit to my neck and my shoulders. How am I feeling today in my shoulders? Do I feel light? Do I feel like I'm carrying a weight? Is it my left shoulder? Is it my right shoulder or is it both my shoulders? What is my body telling me right now? Am I carrying anything on my shoulders that doesn't belong to me? Is there a burden there that I've taken on, That I may have taken on? And as I notice this burden now, I give myself permission to drop this. Now as I breathe, My shoulders start to drop and relax. Any burdens that I may be carrying from myself or from other people, Their opinions, It just drops away. Just for this moment, Because I'm listening to my body, It can do whatever it needs to do to regulate, Simply by observing. My shoulders begin to drop, My shoulders begin to relax. And now continue this scan further down. And I'm now going down to my arms, Noticing the sensations. Now in my biceps, My elbows, My forearms, My wrists, My hands, My fingers. And allowing every single part to relax and soften now. Now as my shoulders, My hands, And my arms relax, I now move my awareness to my chest. And I feel the rise and fall of my chest now with every breath. This is also where my heart is, So I bring all my attention, All my awareness to my chest, The center of my chest. As I breathe in, I feel the rise of my chest. And as I breathe out, My chest falls. I'm allowing my breath now to become deeper and more relaxed, Deeper and more relaxed. Now I'm releasing any and all tension, Heaviness, As I exhale. Bring this awareness down to my abdomen. And once again, Any sensations that I notice, Tightness, Discomfort, Warmth, Tingling, Just breathe. Breathe into these areas, Allowing your belly to expand with each breath in. And relax with each exhale. Moving down to my hips, My pelvis, And my thighs. My hips, My pelvis, And my thighs. Noticing once again the support of the hard surface beneath me. Allowing my hips to settle down and to relax. Any tension that I hold in this area, I now release it. Continuing down my knees, My calves, My ankles, And my feet. Totally, Completely, And fully relaxing. Feeling the support of the earth beneath my feet, Grounding me, And providing stability. Now my body feels heavy, My body feels safe, And my body feels relaxed. Now, Let's focus on creating a space within my own body, Which is a safe and nurturing space for myself. Now this is a place where I feel completely safe and completely at peace. Now, In your life, In your journey, This could be a real place that you know. This could be your favorite spot in nature. This could be a person that makes you feel safe. This could be something that you imagined in your mind. Now the idea here is, Anything that makes me feel safe, Supported, A person, A place, A thing, Real or imagined, Now is the time for me to bring that up. And if it helps you, You can put your right palm on your heart center, And just bring up this in your mind's eye. Now let's visualize this in as much detail as possible. Whatever you're bringing up, Try and bring up the colors, Textures, Maybe there are words, Maybe there are sounds, Maybe there is a smell. And just feel yourself absolutely and fully present with this. This person, This place, This thing that I feel in my mind's eye now. I'm surrounded by safety and comfort, And I embody safety and comfort in my body. My body is reacting now as if I'm there. I'm at that place, I'm with that person, I'm with that thing. And that's happening now. Absolutely and fully settled into this space. Every cell of my body now relaxes. I am safe, I am supported, I am calm. And my words match what my body is feeling right now. There is no conflict. My mind and my body are one in this moment. Now notice how your body feels in this safe environment. As I feel more relaxed, As I feel more open, Allow yourself to be present with whatever sensations arise, Knowing that you are in a safe and supportive space. If there is any residual tension or discomfort in the body, Just imagine the safety and comfort of this space slowly melting that away. A deep sense of peace and relaxation now takes over. Now as I rest into my safe space, Let's introduce a few affirmations, Just to rewire some of my beliefs. This is me giving my subconscious mind, My body, Some new beliefs. Now with your hand on your heart, You can repeat this in your safe space silently or out loud. And only say the words that you resonate with. I speak to my body now. I am safe, Supported and grounded. My body is a safe space and I honor my body's wisdom. I release all tension and embrace the peace within me. I trust in my body's ability to guide me to safety and comfort. I trust in my body's ability to guide me to safety and comfort. I am worthy of love, Peace and relaxation. Now let these words sink deeply into your awareness. As I continue to breathe, As I continue to relax, As my body regulates itself, Just watch, Observe. Now at this stage, If you want to spend a bit more time in your safe space, You can pause this recording here and continue the journey. And if you are ready to come back, We can now start bringing our attention back to the sensations of the body. Now notice how your body feels after spending time in the safe space. Are there any shifts or new sensations in how you feel? How is it different from when you started this journey? Take a moment now to thank your body and the way it communicates with you. Thank you dear body for taking the time to connect with me and helping me create this safe space. Remember this, You can return to this place of safety and peace whenever you need it and your body is always here to guide and support you. Now let's slowly begin to bring your awareness back to the present moment. And we can start this by if you just want to wiggle your fingers, Wiggle your toes, Maybe move your neck side to side nice and slow. Now you can allow your eyes to open slowly and just bring yourself back to your surroundings now. Take a moment now to notice how you feel and remember that this sense of safety and grounding is always available to you through your body, Through somatic awareness and you have the power to create this safe space within yourself regardless of what's going on outside. Now may you carry this sense of safety and peace with you throughout your day, Throughout your evening, Throughout your night and remember your body is your safe container and by tuning into your body's wisdom you can navigate life with great ease and confidence. Thank you everyone for joining me and Namaste.

Reviews

I have never found a physical safe place. In this meditation I realised my soul, the quiet inside is the only place I feel truely safe. Thankyou so much for guiding me to that knowledge 🙏💛