Welcome!
This meditation is designed to help you regulate your nervous system and create a deeper sense of safety in your body.
What's important to understand is when we create coherence in the body first by helping our nervous system feel safe and regulated,
Then we naturally experience coherence in the mind.
So from a regulated state,
The thoughts and ideas that come through are clearer,
More grounded,
And more helpful.
Let's begin by tending to the body so the mind can follow.
Find a comfortable position,
Whether you're sitting,
Lying down,
Or standing.
There's no right way to do this,
Just notice what your body is asking for right now and honor that.
If it feels comfortable,
You can gently close your eyes or soften your gaze downwards,
Whatever allows you to turn your attention inward.
Take a moment to simply arrive here,
You have nowhere else to be,
Nothing else to do,
Just this moment,
And just this breath.
Now let's bring our awareness to the breath,
Not changing it,
Not fixing it,
Just noticing it.
Notice the natural rhythm of your breathing,
The inhale and the exhale.
See if you can notice where you feel the breath most clearly in your body.
Perhaps it's in your chest,
Rising and falling.
Maybe it's in your belly,
Expanding and softening.
Or perhaps at your nostrils,
Feeling the cool air come in and the warm air release.
Wherever you notice it,
Just rest your attention there.
Gently,
Like you're watching waves on a shore,
Just observing their natural movement.
And now,
If it feels okay,
Let's deepen the breath just slightly.
Now,
Breathing in through the nose for a count of 3,
Holding at the top for a count of 6,
And releasing through the mouth for a count of 9.
Let's do this together a few more times.
Breathe in,
1,
2,
3,
Hold,
1,
2,
3,
4,
5,
6,
And release,
1,
2,
3,
4,
5,
6,
And again,
Inhale,
And exhale,
And one more time,
Breathing in fully,
And releasing completely.
Beautiful.
Now,
Let the breath return to its natural rhythm,
Just breathing and just being.
Now,
We're going to bring gentle awareness to the body.
We're going to notice,
Without judgment,
Where you might be holding tension,
Tightness,
Or any activation.
Starting at the top of your head,
Notice your forehead,
Your jaw,
Your lips,
Are you clenching anywhere,
And just notice.
And moving down to your neck and shoulders,
This is often where we carry so much weight,
So much tension.
Notice if there is any tightness here,
Any gripping,
Any holding.
And just notice.
Down into your chest and upper back,
Notice the space around your heart.
Does it feel open?
Does it feel guarded or protected?
Just observe.
Your belly and lower back,
Notice if you're holding anything here.
Sometimes we're bracing or tight,
And we don't even realize it.
Just notice.
Your hips and your legs,
All the way down to your feet.
Notice any tension,
Any sensation,
Anything you might be holding in that space.
Now bring awareness to wherever you felt the most tension,
The most tightness.
It might be in multiple places,
And that's okay.
Just choose one area to focus on for now.
Rather than trying to force this tension to release,
We're going to do something different.
We're going to get curious about it.
What does this tension feel like?
Is it sharp or dull?
Is it heavy or tight?
Does it feel like it has a color?
Does it feel fluttery like a butterfly?
If this tension had a message for you,
What would it be?
What might it be trying to protect you from?
You don't need to answer out loud.
You don't need to force an answer.
Just listen.
Now thank this part of your body for working so hard for you,
And for keeping you safe,
For communicating with you and alerting you to its presence.
It's been doing its job,
And it's been vigilant.
And you can let it know,
I see you.
I appreciate you.
And right now,
In this moment,
We are safe.
And on your next exhale,
Imagine breathing directly into this area of tension.
Sending warmth,
And sending softness.
Sending permission to let go,
Or dissolve,
Or evaporate.
Even just a little bit.
Now breathe in,
And as you exhale,
Imagine the tension softening,
Releasing,
And melting down into the earth beneath you.
And again,
Breathe in,
And release,
And let it go.
One more time,
Breathing in,
Big breath,
And letting it go fully.
Releasing all that is no longer needed.
And notice how this area feels now.
Even if it's only shifted just slightly,
That's enough.
Now we're going to speak directly to your nervous system,
To the part of you that has been working overtime to keep you safe.
We're going to remind this part of you what is true right now,
In this present moment.
I want you to hear these words,
Not just with your mind,
But with your whole body,
And let them sink in,
And let them land deep,
Deep in your system.
It is safe to relax.
It is safe to move slowly.
It is safe to expand.
It is safe to take up space.
It is safe to detach from what no longer serves you.
It is safe to let go of thoughts that loop and spiral.
It is safe to be in the unknown.
It is safe to not have all the answers right now.
It is safe to be soft.
It is safe to receive.
It is safe to be fluid,
To be flexible,
To be open.
It is safe to do things right.
It is safe to make choices or take risks.
It is safe to try something new.
It is safe to fail,
To learn,
To grow.
It is safe to be exactly where you are right now.
You do not need to be anywhere else,
But here.
You do not need to be further along.
There's nowhere you should be.
You do not need to have it all figured out.
Right here,
Right now,
You are safe,
You are held,
And you are enough.
Let these truths settle into your body,
Into your bones,
And into your nervous system.
You are safe.
Your body is safe.
It is safe to be calm.
It is safe to be regulated.
It is safe to rest.
It is safe to relax.
It is safe to be authentically you.
Now take one more deep breath in,
And as you prepare to return to your day,
Know that you can come back to this feeling of safety at any time.
This sense of groundedness is here whenever you need it.
It's always available to you.
Now begin to wiggle your fingers and toes,
And gently move your body in a way that feels good.
And when you're ready,
If your eyes were closed,
Slowly blink them open.
And thank yourself for showing up today for you,
For giving yourself this time,
For choosing to regulate and connect with your body that is full of wisdom and intelligence,
And for choosing safety and letting it be safe to be safe.
And ultimately,
Thank yourself for choosing you.
And as you go about your day,
Remember that it's safe to move slowly.
It's safe to be connected to your body,
To your intuition,
To your heart,
And that you always have the right to honor you and care for you.
