Welcome to a meditation to cultivate inner safety and self-compassion,
Brought to you by Create the Calm.
Find a comfortable position,
Either seated or lying down.
Let your eyes close gently or soften your gaze.
Take a deep breath in and exhale slowly.
Allow your body to begin to settle.
Feel the weight of your body supported by the surface beneath you.
Notice any points of contact grounding you here and now.
Starting at the very top of your head,
Bring gentle awareness there.
Slowly scan down through your forehead,
Your eyes,
Your cheeks,
Your jaw.
Notice any sensations,
Tightness,
Softness,
Or warmth.
There's no need to change anything,
Just observe.
Now gently move your attention down your neck and shoulders.
Notice if there's tension or ease.
Breathe in to any tightness,
Allowing it to soften as you exhale.
Slowly bring your awareness down your arms,
Through your upper arms,
Your elbows,
Your forearms,
Your wrists,
Your hands,
And finally your fingers.
Notice any feelings,
Sensations,
Or even the absence of sensations.
Now shift your focus to your chest and back.
Feel your breath moving in and out,
Steady and calm.
Let your chest rise and fall naturally.
Now bring attention to your belly.
Feel it gently expanding and contracting with each breath.
Allow any tightness or discomfort here to soften with kindness.
Now move your awareness down through your hips,
Thighs,
Knees,
Ankles,
Your feet,
Down to your toes.
Notice the support beneath your feet or legs,
Solid,
Steady,
Grounding you.
If you notice any areas of tension or discomfort,
Imagine wrapping that part of yourself in a warm,
Gentle hug.
Offer kindness and care,
Like you would to a dear friend or a child.
Now bring your hands to your heart or rest them comfortably in your lap.
Now silently repeat these compassionate phrases,
Or choose your own words that feel nurturing.
May I be gentle with myself.
May I give myself the care I need.
I am worthy of kindness and understanding.
Let's say it again.
May I be gentle with myself.
May I give myself the care I need.
I am worthy of kindness and understanding.
Repeat these phrases slowly,
Breathing deeply with each one.
If difficult feelings arise,
Remind yourself that it's okay.
You are here for yourself,
Exactly as you are,
In this moment.
Rest in this space of safety and compassion for a few more breaths.
Feel the warmth of your kindness wrapping around you like a soft blanket.
When you feel ready,
Gently bring your awareness back to the room.
Wiggle your fingers and toes.
Stretch if you like.
Slowly open your eyes or lift your gaze.
Carry this sense of inner safety and self-compassion with you as you move through your day.
Thank you for taking this time to nurture your inner safety and self-compassion.
If you found this meditation helpful,
Please consider following me here on Insight Timer to stay connected and receive more guided practices like this one.
Remember,
You can return to this meditation anytime you need a moment of calm and kindness.
Wishing you peace and gentle care on your journey.
