So welcome to this guided meditation.
So today we will embark on a journey to find a safe space within our bodies,
Allowing us to quiet our minds and foster a feeling of safety within our body,
Within our awareness.
Now it's easy to become disconnected from our sense of security,
Especially when we have a busy mind.
And yet safety,
Feeling safe within our bodies is the foundation of any healing.
When we feel safe,
When our body feels safe,
When our nervous system feels safe,
Our bodies can relax and we create optimal conditions for the natural healing process to unfold.
In this journey today,
We will focus on creating and embodying a profound sense of safety.
And as we cultivate this feeling,
We will enable our bodies to begin the process of integrating and releasing any underlying stress,
Tension,
Emotions or anything else that we may be holding on to.
Now feeling safe and having this sense of safety also brings clarity,
Helping us to navigate our lives with greater ease and confidence.
So let's begin this journey.
Now wherever you are,
Sitting up,
Lying down,
If you can just find a comfortable position and a place where you'll not be disturbed for the next few minutes.
And just take a moment now just to,
In your own mind,
Setting intentions for this.
So I am about to embark on this journey to find a safe space within my body and anything that I need is going to come through.
And now at this point,
If your body allows,
Just gently close your eyes.
And let's start by simply finding our breath.
So wherever you are,
Sitting up,
Lying down,
With your eyes gently closed,
Let's find our breath now.
Now focusing on breathing in through your nose and then exhaling slowly through your mouth.
And once again we inhale deeply through the nose and exhale slowly through the mouth.
Now with each breath I allow my body to relax.
I allow my mind to relax.
And with each breath out,
I let go of any resistance,
Any active thoughts or anything else that I don't need in this moment.
I let that all go.
And as I continue this process of taking deep breaths,
I'm going to now invite my breath to go a little bit deeper into my body.
So I inhale through the nose and I take the breath all the way down to my stomach and then I exhale through my mouth.
The next breath,
I'm going to hold my breath at my stomach.
So inhale through the nose,
All the way down to the stomach and hold your breath for as long as your body allows.
And then in your own time,
Through your mouth,
Breathe all the way out.
Let the stomach drop completely.
So we'll do three more breaths like this.
In through the nose,
Hold at the stomach and out through the mouth.
Going deeper and deeper and deeper into your relaxation with each breath.
Now,
Still keeping your eyes closed,
Keep some of your attention on the breath.
And now let's just begin by grounding.
So as I feel slightly more relaxed now,
I'm now going to feel the surface,
The hard surface,
Which is supporting my body right now.
That may be my chair,
My bed,
The yoga mat,
The floor.
I just feel the hard surface supporting my body now.
And as I do this,
I'm falling deeper and deeper and deeper into this relaxation.
I'm also going to imagine now roots of light.
They can be any color.
Growing down from my body into earth,
Into prana.
Now these roots of light,
Which are growing down from my body into the earth,
Provide me a sense of stability and safety.
Now let these words go wherever they need to go in your body.
Stability and safety.
Stability and safety.
Now,
As my body feels a little bit more relaxed,
As my body feels a little bit heavy,
As I feel a little bit grounded,
I am now going to do a quick body scan.
So the words are awareness and attention.
In this deeply relaxed state,
I bring my awareness,
I bring my attention to the top of my head.
And then slowly,
I'm going to bring this awareness down to my body.
And now I visualize,
I sense,
I see this awareness is now at my forehead.
Completely relaxing the forehead.
Then this awareness goes down to my eyes,
Then my nose,
Then my cheeks,
Then my mouth,
And my jaw.
Any areas of tension that show up in this scan,
I simply allow them to relax.
Moving down to my throat,
Then my left shoulder,
Letting my shoulder relax,
My left arm,
My left forearm,
My left hand,
And then my fingers in my left hand.
Then I move to the right side of my body,
My right shoulder,
Relaxing,
Letting go,
My right arm,
My right forearm,
My right hand,
And the fingers in my right hand.
Feel them,
Drop them.
Then I bring this awareness to the center of my chest,
Which is also my heart center.
And just letting any heaviness,
Any tension,
Any other sensations to pass.
Then I bring this awareness down to my stomach,
Noticing my stomach rise and fall with each breath.
Then I continue down my legs,
My knees,
My calves,
My feet,
Then the back of my body,
My shoulder blades,
My spine,
My hips,
My hamstrings.
And any remaining tension in my body,
Anywhere seen or unseen,
I now completely let that go.
Now in this space,
We will now create a safe space.
Embody safety in our bodies.
So I'll encourage you now,
Just imagine,
Visualize,
Bring up,
Whatever is easiest for you,
A person,
Place,
A thing,
A memory,
Or a color,
That makes you feel completely safe and secure.
Now it could be real,
Or you can use your imagination.
As you give your body this command,
Trust what is showing up for you.
A person,
Place,
A thing,
Or a memory that makes me feel safe and secure.
And again,
Letting the details of this space face come to you.
Noticing the colors,
The sounds,
The faces,
The sensations,
The surroundings.
And for the next minute,
Allowing your body to fully immerse in this feeling of safety and comfort.
As I visualize now this safe space,
I bring this feeling of safety into my body.
Now this feeling of safety,
It's in my heart right now.
And as I breathe now,
This feeling of safety now spreads from my heart to every part of my body.
Now just focus your attention on your heart center and breathe.
And every breath that you take now,
This feeling of safety now spreads from my heart to every part of my body.
I feel the warmth,
I feel the comfort,
And I feel the security.
I feel the warmth,
I feel the comfort,
And I feel the security.
Now silently,
You can repeat this to yourself.
I am safe,
I am secure,
And my body is a safe place.
I am safe,
I am secure,
And my body is a safe place.
I am safe,
I am secure,
And my body is a safe place.
Now as this feeling of safety comes up,
Stay with that.
This is me telling my body that this is my safe space and I can tap into this place whenever I need to.
Now keeping your eyes closed,
Staying with this feeling.
I'm just going to repeat some affirmations which are going to deepen our sense of safety.
Now you can either repeat them silently or out loud or just receive the words as I speak them.
I trust my body to keep me safe.
I am surrounded by love and safety.
I am at peace with my body.
I am at peace with my past.
I release any tension I'm holding on to.
I release any tension that I'm holding on to.
I release any tension that I'm holding on to.
I am at peace with my body.
Now just take a moment to let these words sink into your awareness and anything that shows up now,
Just watch,
Observe and hold space in this safe container as your body begins to relax.
Now feeling safe,
Calm and peaceful.
Now you can either pause this meditation here and choose to be in this place for a little bit longer or we can gently begin to bring our awareness back to our bodies,
To the present moment.
Now wherever you are,
We'll simply start just by taking a deep breath in and as you exhale your awareness starts to come back to the present moment.
At this stage very gently you can wiggle your fingers,
You can wiggle your toes and just take a moment now before we come back to notice how you feel.
Remember this safe space is always within you and you can return to it whenever you need to.
The more time I spend in this space,
The more my body learns to be safe,
To be at peace.
Now you can take your attention to the back of your eyes and on the next breath out,
Whenever you feel ready,
You can gently open your eyes.
Now thank you for joining me today in this journey and remember you are safe,
You are loved and your body is a sanctuary of peace and healing.
Thank you everyone and namaste.
