Short Mindfulness Break For Safety And Self-compassion

This guided meditation starts with a gentle grounding including listening for sounds and feeling into the soles of the feet. Then, soothing touch is incorporated as a way to befriend the heart, while the emphasis is placed on watching the breath. Guidance is then provided on calming down the nervous system with the breath and reminding oneself of one's sense of safety. If you find that you don't feel safe in the moment, ask yourself, "What do I need to feel safe in the moment?" The meditation then ends with words of affirmation from self-compassion and loving-kindness.

Transcript

Allow yourself to come into a comfortable seated position.

And you can close your eyes or look down towards the ground if that feels safer for you.

Slowly beginning to bring your awareness into your body as you pause and take a few slow deep breaths in and out.

And then see if you can hear any noises or sounds that may be coming from within the room that you are in.

Perhaps the sound of a heater or maybe the gentle clicking of a clock.

And then notice if you can hear any sounds outside of the room.

Perhaps birds outside or a car passing by.

Using sound as a way to anchor yourself further into this moment right here right now.

And you can wiggle your toes and feel into what your feet may be resting on as a way to invite a sense of groundedness into your body.

And now offering yourself a silent gesture of compassion.

Letting yourself know that you are here and that you care.

And if you like you can even bring a hand to your heart as a gesture of soothing touch.

Allowing your heart to melt a bit with each breath of awareness that you send to yourself.

Feeling the gentle warmth of your hand on your heart or maybe you'd like to place your hands somewhere else on your body.

Continuing to slowly breathe in and out.

And if you like you can make the exhale twice the length of the inhale.

Knowing that when you breathe in this way it sends a direct message to the body's physiology that you are safe.

Which can help to bring us out of the fight-flight-freeze and help calm the nervous system.

And so knowing that in this moment you are safe and there's nothing to do or nowhere to go except to be here right now in this moment.

Perhaps even sharing with yourself some soothing words like,

May I accept myself as I am.

May I trust that I belong.

Or perhaps you have your own phrase that you like to use or a phrase from loving kindness.

Such as,

May I be safe and protected.

And you can gently repeat this phrase to yourself.

And if your mind wanders gently bringing it back to the breath,

Maybe back to your phrase.

And then as you are ready,

Slowly blinking your eyes back into the space.

Thank you.

Reviews

It’s funny. I didn’t want a long meditation but when this ended I wanted more! Thank you 🙏