Welcome to Stillwater.
You are safe in this moment.
Here,
Nothing is demanded of you.
You do not have to explain yourself.
You do not have to be strong.
You are allowed to arrive exactly as you are.
If at any point during this meditation you need to open your eyes,
Shift your body,
Or pause,
You may do so.
Your body knows what it needs,
And you are in control here.
Take a slow breath in through your nose again.
I want you to bring your attention to where your body is being supported.
Whether it's the ground,
The chair,
Or the bed,
Just notice the surface beneath you.
Notice that steadiness holding you.
Let yourself feel the contact.
Not danger,
Not anticipation,
Just contact.
Place one hand on your chest,
Or anywhere that feels neutral and comforting to you.
If touch doesn't feel safe today,
Simply imagine warmth near you instead.
I want you to slow your breathing gently.
Let's inhale.
1,
2,
3,
4.
And exhale.
1,
2,
3,
4,
5,
6.
A longer exhale tells your nervous system,
Right now,
I am not being chased.
Right now,
I am not being harmed.
Right now,
I am here.
You are not back then.
You are here.
Here today,
And you are safe.
If your mind feels busy,
Maybe reviewing,
Replaying,
Scanning,
This is not a flaw.
It is a survival skill that once kept you safe.
I want you to quietly say to yourself,
Thank you for protecting me.
Now imagine placing those looping thoughts into a gentle stream.
You are not pushing them away.
You are not analyzing them.
You are letting them float.
Each thought passes without needing an answer.
Nothing bad happens when you don't follow them.
Repeat softly,
Internally or out loud,
I don't need to solve anything right now.
This moment does not require vigilance.
I am allowed to rest.
Now bring awareness to the place in you that fears being left,
Replaced,
Or forgotten.
Just notice it without judgment.
This part of you learned love was uncertain.
Imagine speaking directly to that part with warmth.
I see you.
I am not leaving you.
You do not have to earn my presence.
Let these words land softly,
Not forcing belief,
Just offering consistency.
Now repeat gently,
I am still here.
I stay with myself.
I do not disappear when fear appears.
You are not alone inside yourself anymore.
If there is fear of being betrayed,
Cheated on,
Or replaced,
Notice where it lives in your body.
You may feel tightness,
Heat,
Or alertness.
You do not need to relax it.
Just simply allow it to be acknowledged.
Now say inwardly to yourself,
This fear comes from past harm,
Not present danger.
Then offer yourself some reassurance by quietly saying,
I can sense when something is wrong.
I can take care of myself if pain arises.
I do not need to anticipate betrayal to be safe.
Your worth is not fragile.
Your safety does not depend on constant watchfulness.
Now I want you to take a moment and return your attention to your breath,
To the weight of your body,
To the steadiness beneath you.
Notice the parts of you that feel even slightly softer now.
Even a one percent shift is enough.
Now repeat to yourself slowly and softly,
In this moment,
I am safe.
I trust my body's wisdom.
I am allowed to rest without fear.
Still water is not an absence of fear.
It is the presence of self-safety.
When you are ready,
Gently bring yourself back.
Slowly open your eyes and carry this steadiness with you throughout your day.
Still water is always here.
