Hello.
Welcome to this guided meditation for creating a safe place within.
Please find a comfortable position,
Either seated or lying down,
Whatever is your practice.
Allowing your hands to rest softly.
If your eyes are open,
Perhaps closing them or softening the gaze.
Just allowing yourself to be comfortable,
Feeling the connection of the earth beneath you,
Supporting you,
Knowing that this is your time,
Your time of self-care,
Honoring yourself.
And let us begin by turning your attention inward to the sensation of your breath.
Not trying to change it,
Simply noticing the natural flow of your breathing,
The ebb and flow,
Your life force,
Feeling the gentle rise and fall of your belly or chest as you breathe in and out,
This natural rhythm,
Observing,
Noticing how your body feels.
On your next inhale,
I invite you to take a slow,
Deep breath in through your nose,
Inviting calm and presence,
And then exhale softly through your mouth,
Releasing any tension or anything that doesn't serve you,
Letting it go.
I invite you to do that again,
Breathing in through your nose,
Breathing in peace,
And then exhaling,
Breathing out any heaviness,
Anything that's not serving you.
And when ready,
Return to your own natural rhythm of breathing.
And I invite you to allow your mind to begin to paint a picture,
A place that feels like a soft landing,
A sanctuary just for you.
It might be a place you've known in real life or a place of your imagination.
Painting it,
Picturing it,
Creating it,
Coming clear with this picture.
Maybe it's a warm sunlit room with soft cushions where you can sink gently and feel held,
Or a quiet garden bursting with flowers and a gentle breeze,
Or perhaps a shaded forest nestled between tall trees with dappled light dancing on the ground.
This is your place.
You're creating it,
Or a place that you already go to,
But it's yours.
You decide what's there in this place of sanctuary,
Sensing the colors,
The textures,
What sounds are you hearing?
Are there birds singing?
Is there a gentle water stream?
Again,
You decide.
This is your place.
Is there the scent of the earth,
Pine,
Or fresh linens,
Or the ocean?
Again,
Creating this space,
This gentle place where you can feel safe and secure,
Nurture your place.
Let yourself arrive fully into this space,
Knowing it's entirely yours.
Place of safety,
Comfort and rest,
Your being.
Perhaps resting in this place or walking around,
This place of safety.
I'm going to invite you to bring your awareness to your body.
Allow yourself to feel the points of contact.
Where are you touching?
Is it the soles of your feet?
Are you resting in this place?
Just imagine noticing the weight of your body as you're resting,
Supported fully by the earth beneath.
Allow yourself to scan gently,
Scanning from the top of your head,
Across your forehead.
Allow your shoulders to drop,
Perhaps unclenching your jaw.
Welcome whatever sensations arise without judgment.
Your body is your home,
Your container,
Your soft and safe place.
Be kind to yourself,
Gentle care,
And the safety of within,
Your place,
Your safe place.
If comfortable,
Perhaps bring your hands to your heart,
Allowing yourself to feel the rhythm of your heartbeat,
Steady and true,
A quiet pulse of life and presence.
And I invite you to repeat silently or out loud to yourself,
I am safe.
This is my place to rest.
Again,
I am safe.
This is my place to rest.
A place that you created,
A place within,
Within your own body.
Again,
Breathing in,
I am safe.
I hold,
This is my place to rest and letting it go.
Just imagining your breath,
Filling your heart space with warmth and exhaling,
Releasing any fears or worries,
Anything that doesn't serve you,
Letting them dissolve,
Allowing this rhythm of breath and heart to soothe and steady you.
If your mind wanders,
It's okay.
It's a thought,
Acknowledge it,
Move on in this place of safety,
Imagining it.
Where are you?
What's in your place?
In this soft place,
In a soft place,
You are free to be yourself.
No judgments,
Like that of a cocoon,
Wrapping you in warmth and kindness.
Sharon Salzberg reminds us,
Mindfulness isn't difficult.
We just need to remember to do it.
Remembering your place of safety.
This place that you have created,
Either a place that you've been to or a place that you'd like to go to,
Even one of your own creation.
Remember that this is your soft place to land and you can return here any time you want and often as you need.
And as we begin to draw close to this meditation,
Allow yourself to take a moment to express gratitude,
Gratitude for this time you have given yourself,
Gratitude for the breath,
This life force that carries you through each moment.
On your next inhale,
Feel the energy returning to your body.
Wiggling your fingers and toes,
And perhaps gently stretching,
Stretching your arms if you would,
Noticing how your body feels in this moment,
This moment of awakening back to this place.
If your eyes are closed and you're ready,
I invite you to softly open them.
You can carry the comfort of this soft place with you into the rest of your day.
And thank you for being here,
For giving yourself this pause and care.
May you always find a soft place to land when you need it.
