Welcome.
I invite you to find a comfortable position,
Either seated or lying down,
With as much support as you'd like.
This practice is for anyone who lives with phobias or strong fears.
We are not exposing you directly or forcing anything.
Instead,
We create safety first,
And then work gently at a distance,
Using body,
Breath and imagery.
A reminder that you are in charge.
You can pause,
Skip any part,
Or stop at any time.
I invite you to take a slow breath in through your nose,
And a long,
Easy breath out through your mouth.
Let us begin.
I invite you to bring one hand to your heart,
And one hand to your belly.
Feel the warmth and weight of your hands.
Allow yourself to take three steady breaths here.
Inhale softly through the nose.
Exhale slowly through your mouth.
Again,
Inhaling through your nose.
Exhaling out your mouth.
One more time.
Inhaling through your nose.
And exhale out your mouth.
Now,
Imagine a glowing,
Protective sphere all around you,
Like a bubble of light.
It can be any color that feels safe and comforting.
See this sphere around your whole body,
From above your head to beneath your feet.
It is strong and shimmering.
You decide what can come close.
If it feels okay,
Gently bring to mind an image related to your phobia.
Maybe a spider,
Plane,
Or height,
Or something else.
See it outside your bubble,
Far away,
As it's on a movie screen in the distance.
Your sphere holds all the power.
Nothing can cross this boundary without your permission.
You are safe inside.
I invite you to place both feet flat if you can.
Gently press your feet down onto the floor surface beneath you.
And then hold for a count of three.
Then release.
Pressing down again.
Two.
Three.
Letting go.
One more time.
Pressing.
Two.
Three.
And release.
Notice any sense of contact or stability.
Now,
Allowing your arms to rest by your sides or on your lap.
And on your next inhale,
Lift your shoulders gently up toward your ears.
And then on the exhale,
Let them drop all the way down.
Inhale,
Shoulders up.
Exhale,
Shoulders drop.
Inhale,
Shoulders up.
Exhale,
Dropping shoulder.
Inhale,
Raising shoulders up.
Exhale,
Dropping shoulders.
Inhale,
Up.
Exhale,
Drop.
One last time.
Inhale,
Shoulders up.
And then exhale,
Let them soften and fall.
Now I invite you to rub your palms together.
Gently but firmly.
Until you feel some warmth building.
Rubbing those palms together.
Building friction of warmth.
And when your hands feel warm,
I invite you to place them softly over your eyes or over your heart.
Wherever feels most soothing.
Allowing that warmth to spread into your face,
Your chest,
Your whole body.
Staying with this feeling for a few breaths.
And from the safety of your sphere,
Imagine again that distant image related to your phobia.
Still far away,
Still outside your bubble.
Just glance at it in your mind.
As if you're looking at a screen across the room.
Notice your body's response without judging it.
Is there tightness?
Is there tightness in your chest?
Quicker breath.
Flutter in your stomach.
Whatever you notice is simply information.
Now I invite you to bring your attention back to your breath.
Inhale through your nose to a gentle count of 4,
2,
3,
4.
And then exhale through your mouth to a count of 6,
2,
3,
4,
5,
6,
7,
8.
Inhale at your own pace.
Just allowing the exhale to be longer than your inhale.
And helping your body soften.
And then I invite you to return to your own natural rhythm of breathing.
And as you breathe,
Imagine that distant image growing smaller and dimmer.
Like turning down the volume or brightness on a TV.
The picture fades with each exhale.
You're in control.
You're in control of that image.
Just allowing yourself to see it get smaller and dimmer.
Farther away.
Now let it rest there,
Outside your sphere.
And bring your focus fully back inside the bubble.
Back to your body.
Your breath.
The support beneath you.
Notice how it feels to be here,
Safe and contained.
And from within your safe sphere,
You get to choose how much contact you have with that distant image.
Imagine spending most of your time,
About 8 out of 10 moments,
Simply resting inside the bubble.
Feeling supported.
From time to time,
Maybe for just a breath or two,
You can glance out toward the image.
Then come back inside again.
You are practicing moving your attention,
Not forcing anything.
You are in control.
If it feels okay,
See the image shrink even more.
Maybe it becomes the size of a coin.
Then a pebble.
Then just a tiny dot in the distance.
Placing one hand on your heart,
And silently repeat,
I choose safety.
Fear stays outside.
Again.
I choose safety.
Fear stays outside.
I choose safety.
Fear stays outside.
Notice how your body responds to those words.
Now,
If you'd like,
Imagine someone or something supportive standing with you,
Inside the sphere.
Maybe it's a loving parent,
Trusted friend,
A pet,
Or some other figure.
Or even a wise version of yourself.
Feel their presence beside you,
Sharing this safe space.
Reminding you that you are not.
Feeling their support,
Their trust.
When ready,
I invite you to begin to bring awareness back to your physical body.
Noticing the contact of your feet,
Your seat,
Your back.
Inviting gentle movement back.
Wiggling your toes,
Your fingers.
Maybe roll your shoulders or make a small stretch if that feels good.
And if your eyes have been closed,
Let them slowly flutter open.
Letting light back in at your own pace.
And let's finish with a simple phrase.
Say it silently or out loud,
If you like.
I carry safety everywhere.
Phobia has less power now.
One more time,
Feeling it settle.
I carry safety everywhere.
Phobia has less power now.
I want to thank you for practicing with me today.
And you can return to this safe container anytime you need it.
