Meditation is intended to help the body and mind return to a sense of safety and calm after experiencing a stress or trigger.
First,
Let's re-establish safety and signal to our nervous system that the moment of intensity has passed.
Start with your feet on the ground,
Saying to yourself silently,
I am safe now.
I am safe now.
I am safe now.
Let's watch the breath in and out.
And to sit.
Gently allowing it to become slower and softer.
Allowing the exhale to be longer than the inhale.
You are here.
You are now.
You are present.
And to your mind,
Person,
Your spiritual entity.
Feel they're imagined.
It represents to you safety,
Calmness,
Tranquility.
Taking a moment with this person,
Explore what makes them calm.
What makes them feel safe to you.
This moment of need.
Ask if they would share with you a present gift.
Maybe their words,
Wisdom,
An image,
A place that can help you in this moment of need.
Tell them whatever it is,
They'll accept it and open it.
And are open to what it provides.
Ask if they would wrap it as a gift.
If they have it all ready for you,
Thank them.
They're not just the gift,
But their presence and their wisdom.
When you're ready,
Slowly open it without expectations for what might be inside.
Start to notice the gift and how it makes you feel.
Familiarize yourself with it.
Notice how it provides calm.
How does it make you feel internally?
See if you can associate a color with the feeling.
If not,
See if there's maybe a shape,
Even the object itself.
At the top of your crown,
The top of your head,
Envision the imagined sensation of calmness,
Of warmness,
Of healing.
Breathe it into the top of your head,
Allowing it to be,
To fill you up and your entire being at your own pace.
Starting at the top of your head,
To the forehead,
To the eyes,
Ears,
Cheeks,
The jaw,
The entire face,
Down to the neck,
The throat,
The chest,
The mouth.
To the heart,
Down to the stomach,
The intestines,
Back of the spine,
The arms,
The upper back,
The lower back,
Of the organs of the body.
To the legs,
The calves,
Thighs,
Knees,
Down to your feet and toes.
Your whole body is filled with this calming,
Warm,
Healing sensation.
Here now,
In this moment,
What are you experiencing?
Curiosity,
Just notice,
Whether it's just thoughts,
Strong emotion,
Somatic sensation,
Whatever combination,
Just know what it is.
Without judgment,
Whatever you are feeling,
It's okay to feel,
Honor it.
At this moment,
The intense exposure is over and you are safe.
Allow this gift to represent the safety.
As you breath,
Breathe in calm,
Breathe out what is not serving you to the bottoms of your feet.
Again,
Breathing in from the top of your head to the top of your crown.
The whole body is filled with calm,
Releasing through the bottoms of your feet.
Letting go.
You are here,
You are now,
You are present,
Guiding energy.
The universe of the person,
Of the spiritual entity that provided to you is above you.
And the support of Mother Earth is below you,
To take on,
You don't need in this moment.
You are here,
You are now,
You are present.
Let the presence be a gift.
Let go.
Return to the calm that you've always had access to.
