Hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm This meditation is here to help you find safety in your body,
The safety to be you.
If you hear because something feels like too much,
You are not alone.
There is no pressure to be calm,
There is no need to be okay right now.
Just be here and let this moment meet you as you are.
Now if it feels good,
I invite you to lie down.
Find the softest,
Most supportive position.
Let the ground,
The bed,
The earth take your weight.
Let your body know you are not alone,
You are not in danger now.
We are here together.
Now close your eyes or soften your gaze.
Let the outer world blur and we will begin.
Now bring your awareness to your breath.
We will breathe together,
Inhaling for 3 and exhaling for 5.
Let us start now,
Inhaling fully,
Exhaling completely.
Let's start the count,
Inhale,
2,
3,
Exhale,
2,
3,
4,
5.
Inhale,
2,
3,
Exhale,
2,
3,
4,
5.
Inhale,
2,
3,
Exhale,
2,
3,
4,
5.
Inhale,
2,
3,
Exhale,
2,
3,
4,
5.
And continue in your own time,
Your own count,
Taking it slowly,
Inhaling and exhaling.
Now let your breath find its own rhythm now.
Even if it's shallow,
Even if it's shaky,
Let it be,
You're doing enough.
Let the breath just flow in its most natural way.
Now place one hand on your heart,
The other on your belly.
Feel what's real,
The warmth,
The movement,
The weight of your own hand.
Your body is here,
Your breath is still coming.
You are grounded,
Supported,
Safe.
Now gently scan your body,
Not to control but to notice.
Where is the tension,
The flutter,
The heat?
Is your chest tight?
Is your stomach clenched?
Your fingers,
Are they curled?
Let each part speak to you.
It's not about the story,
Just the sensation.
Feel your body now.
Now say silently,
I feel you.
I'm not abandoning you.
Let yourself shift or move if your body asks for it.
Maybe you rock a little,
Maybe sway gently,
Maybe curl into yourself.
Let your nervous system choose what feels most soothing right now.
Now picture yourself wrapped in something warm and weighted.
A blanket,
A soft mist or a gentle glow.
This is your cocoon.
Let this cocoon spread gently across your skin,
Over your shoulders,
Across your chest,
Down through your hips and legs,
Over your feet.
This cocoon is wrapping you in stillness,
In softness.
It holds the edges of your fear without pushing it away.
It says you are allowed to feel and still be safe.
This space around you breathes with you.
It expands and contracts gently,
Always making room,
Always making space,
Always allowing.
Let this be a space where nothing is expected of you.
No pressure to be calm.
No need to explain.
No fixing.
Just being.
And here in this cocoon,
You begin to feel what safety might feel like.
Not perfection,
Not stillness,
But a soft,
Steady return to yourself.
Let the cocoon hold your body.
Let it hold your fear.
Let it hold your healing.
You are held.
You are not alone.
You are enough.
Now let these words drift through you.
Repeat them silently or let them wash over your body.
I am here.
I am breathing.
This feeling will pass.
My body is not my enemy.
It's ok to feel overwhelmed.
I am safe in this moment.
I don't have to do anything but breathe.
Each breath brings me closer to calm.
Let each word settle like a stone in the water.
No rush.
No pressure.
Just these truths.
Feel the way your body is starting to respond.
Not all at once,
But in layers.
As if your nervous system is beginning to exhale with you.
Allow yourself to breathe,
Inhaling and exhaling.
Take another gentle breath,
Inhale and sigh it out.
One more like that,
Inhale and sigh it out.
Feel the ground beneath you.
Feel the breath inside you.
Feel your hands,
Your feet,
Your skin.
Begin to sense the room again.
The air around you.
The temperature.
The gentle weight of your body.
Let yourself return slowly.
Or stay here longer,
Resting inside of the softness.
You have not failed for feeling afraid.
You are not weak for needing rest.
You are human and that is sacred.
The panic will pass.
You are returning.
You are safe to begin again and again.
Until your body knows it is safe to be me.
