Welcome.
Today's practice is designed to help your nervous system experience the feeling of secure attachment.
The feeling of being safe to soften.
Safe to be seen.
And safe to exist exactly as you are.
So many of us learned to stay guarded,
Hyper-aware,
Or self-protective in relationships.
But the nervous system can also begin to learn new experiences through imagination,
Embodiment,
And repetition.
So as you settle in,
Just make yourself as comfy as possible.
Knowing that there's no right or wrong way to be positioned for this experience.
This is simply an invitation for you to allow yourself to receive support.
So I'll invite you to close down your eyes or soften your gaze,
Whichever feels best to you at this time.
And beginning to feel the surface beneath you.
Supporting you fully.
Feeling how supported you are in this moment.
With all of your weight held without you having to even ask for it.
The support is just here for you,
Automatically.
As if through your birthright.
Perhaps becoming aware of your feet on the earth.
Feeling the sense of a solid foundation beneath you.
Noticing how your breath is naturally flowing through you in this moment So through the breath,
We slowly begin to invite our energy and our attention back into this moment.
So perhaps there's parts of you that are somewhere else right now.
Perhaps they're in a conversation you are having before this.
Or whatever you were doing right before you came here.
So this is the moment where we get to call back in those parts of us and invite them here.
To just watch the breath.
To just be here.
Right now for this experience that you've afforded yourself today.
And you can gently begin to lengthen your exhale.
Letting the breath out just a little slower than it comes in.
So no need to force anything here.
But just allowing the body to start softening on the out-breath.
Nice and easy,
Supporting the nervous system.
So let's take a few breaths like this.
Slow,
Easy inhales.
And slightly longer,
Softening exhales.
And if you're feeling like some energy needs to move,
Maybe letting some exhales out with a sigh.
Maybe making some noise on the exhale.
If there is any energy in your body that needs to move,
You can begin to.
Take whatever body movement.
Is being asked of you.
Sometimes when we settle into the breath,
It's like,
Oh,
Can I just shake out some of that energy a little bit?
So feel free to allow yourself to do that.
We're settling in here.
We're telling our body that we're about to move some energy.
We're about to do some work here.
Can even top any parts of you that you'd like to,
Just getting the energy moving.
Sometimes that feels really good.
And whenever that feels complete.
You can come to stillness.
Settling into the kind of breath that feels the most supportive for you right now.
And I'll invite you to gently bring to mind someone,
Real or imagined.
Who feels deeply safe to you.
This could be a person that you know.
This could be a fictional character.
This could be a spiritual figure.
Or even something like Mother Earth.
This is someone or something.
Who meets you with steady presence.
Who allows you to be exactly as you are.
Where nothing about you needs to be hidden,
Changed,
Or earned.
And so if that is not somebody that you actually know,
That is totally okay.
That is why we have these other options.
It could even be an animal.
So take a moment to really imagine being in their presence.
And beginning to notice what does that feel like in your body.
And noticing your breath.
Does it soften or deepen?
And notice your posture.
Does your body shift or settle in any way?
Noticing the sensations within you.
Do you feel heavier?
More grounded.
Or perhaps lighter.
And more open.
Let yourself stay here for a few moments.
Simply experiencing what it's like to feel safe,
Accepted,
And at ease being fully yourself.
And allowing that feeling to begin spreading.
Filling up your body.
In a gentle way.
Seeing if that feeling can encompass all parts of you.
And if you notice any part of you that feels anxious,
Guarded or unsure,
See if you can turn toward it with kindness.
You might say to this part,
Thank you for trying to protect me.
Just acknowledging the important role that it has played in your life.
Noticing how this part responds to you,
Speaking with it in this way.
And then gently let this part know.
Right now,
In this moment.
We are safe.
You might even invite this part to notice what you're noticing.
To feel the presence of this steady,
Accepting support here with you.
Noticing how this part responds.
And you can invite this part to come closer at its own pace.
If that feels welcome.
Inviting this part into this experience with you.
Breathing together here.
Allowing yourself to rest in this sense of being held.
In safety.
In compassion.
In unconditional acceptance.
Maybe even saying to yourself,
It's okay to feel supported.
I'm allowed to feel supported.
I am worthy.
To feel supported.
Noticing the effect those words have on your body.
And on this part.
And if it feels right.
You might gently ask this part.
Is there a new way you'd like to support me moving forward?
Allowing it some space to imagine a role that feels more aligned with who you are today.
Within this more resourced,
Supported state.
And there is no pressure here.
Just an open door.
And so for a few more moments,
Let's simply rest here.
In the experience of being fully yourself and fully held.
And fully deserving.
Perhaps beginning to notice how this feels in your body now compared to when we started.
Has it gotten a little bit easier to embrace?
And if there are any other parts that are resisting support.
You can always come back here.
To this practice anytime.
Knowing that you are worthy and deserving.
Of having your whole self be accepted and supported.
And as you're ready,
You can begin to become aware of the noises around you.
Taking a deep breath in through the nose.
Noticing what smells are in the air.
Gently beginning to wiggle your fingers and your toes.
Noticing the sensations on your fingertips.
And gently fluttering your eyes open as you're ready.
Seeing if you can keep this sense with you even as you open your eyes this sense of safety and support.
This practice is not about becoming someone different.
It's about helping your body remember that safe connection is possible,
Just as you are You might return to this feeling throughout the week,
Placing a hand on your heart,
Softening your shoulders remembering the version of you that is comfortable receiving support.
And thanking yourself for showing up for this practice today,
And knowing it's always here for you,
Whenever you need or want it.
You don't have to do this alone.
May you be well and remember that you are deeply worthy of receiving support.
