Welcome to this SOS meditation.
Perhaps you've just had a shock,
Or maybe you are handling a crisis or emergency and
still feel wound up like a knot.
Maybe you've been in an anxious or fearful state.
Whatever your situation,
You're here now.
And this meditation will help you return to a regulated state.
My name is Beth,
And I'll be guiding you.
Before we begin,
Let's take a moment to assess the situation.
On a scale of 1 to 10,
With 1 being not so bad and 10 being dire,
How would you rate
your current state?
Let's take a look now at our immediate reality.
From a comfortable seated position,
Allow your eyes to roam around the room,
From one
object to the next.
Allow the mind to label each thing quite simply.
Mirror,
Plant,
Window,
Curtain,
Desk,
Etc.
I'll give you some time to do this.
Now we're going to count backwards from 10 to 1.
You can do this with your eyes open or closed.
Breathe in and count 10,
Breathe out and count 10,
Then 9,
Then 8,
Etc.
If you lose your place,
Start back at the number 10.
Breathe from your belly,
Without forcing,
And allow your body to respond naturally,
Perhaps moving towards a deeper and slower breath.
If you reach 1,
Then start again back at 10.
Breathe in and out.
Now if you feel ready,
Close your eyes.
Draw your awareness to the reality of this moment,
The only moment,
The present moment.
If you are safe enough to listen to this meditation,
Then recognize there is no immediate
threat.
Notice that the body is safe.
Notice that all your immediate needs are met.
You have oxygen.
You can breathe easily.
Your heart is beating and all your organs are receiving nourishment from that blood.
Your senses are open and receiving.
You have some form of shelter,
Be it a closet,
A room,
Your car,
Even under a tree.
For the moment,
You are safe.
Let that sense of safety begin to inform your entire being.
You can always use your imagination to put yourself in a place that feels safer if you
need to.
Notice how the body feels and how it responds once it feels safe.
In fact,
Bring your full attention now to the sensations arising in the body.
Whatever they are,
Do your best to allow them without judgment,
Without censorship,
And
without resistance.
With each sensation,
Inhale and label it in the mind.
For example,
You might notice that your stomach feels a little queasy.
Perhaps on the inhalation,
You could label that nervous stomach.
And then with the exhalation,
Mentally affirm something like,
I can let go.
Or as another example,
If you find yourself gritting your teeth,
Then on the inhalation
you can say to yourself,
Gritting my teeth.
On the exhalation,
You can affirm,
I can relax.
Or perhaps as you inhale,
You say to yourself,
Resisting this,
Because you notice some resistance.
And then as you exhale,
Affirm,
Letting go is possible.
You choose the descriptions and the words.
I'll give you some space to practice this.
Now,
Imagine a clear blue sky,
Vast,
Open,
And full of sunlight.
Know that it is safe in this moment to let go.
Just for now,
It is possible.
Know that in letting go,
Emotions may come up for release.
Frustration,
Helplessness,
Sadness,
Anger,
Grief.
Allow them,
Like clouds passing through that big blue sky,
Or birds flying through.
It is safe to let such emotions express within that vast space,
To flow out and dissolve away.
Give yourself that space.
Your willingness to feel is your power and your strength.
Breathe.
Perhaps now you're already feeling more calm and at peace.
Perhaps your alarmed state is returning to balance.
I hope so.
Or perhaps you need a little more time to be with and nurture yourself.
Either way,
Know that you've taken compassionate steps for yourself toward feeling better.
I think it's time for a self-hug.
Wrap those sweet,
Reassuring arms around yourself.
Feel that warmth and tenderness.
You can gently rock or sway back and forth if you wish.
It's okay.
You are okay.
It will all be okay.
Now,
Let's check in again.
On a scale of 1 to 10,
This time 1 being a little better and 10 being much better,
How would you rate your state?
Let whatever is true for you be okay.
Know that sometimes it takes time to shift.
Thank you so much for meditating with me.
And more importantly,
Thank you for being there for yourself.
That ends this meditation.
