Welcome to this somatic experience meditation.
In this practice,
We will gently explore the sensations in your body,
Inviting a safe,
Natural flow of energy.
Somatic experiencing is a therapeutic approach that guides us to connect with our physical sensations,
Helping us process emotions,
Release tension,
And foster a sense of safety and calm within.
Through this non-judgmental awareness,
We can teach our bodies to feel safe,
Steady,
And supported in the present moment.
Take this time as a gift to yourself,
Setting aside any distractions.
You might find it helpful to return to this meditation daily,
Particularly when facing challenging emotions or physical sensations.
Choose a comfortable position,
Sitting cross-legged with back support,
Or lying down,
Whatever feels best for you.
Now close your eyes and take a slow,
Deep breath in,
Inviting in a feeling of peace and safety,
And as you exhale,
Allow any tension or worry to softly leave your body.
Breathe in again,
Filling your lungs with warmth and a sense of ease,
And exhale,
Releasing anything that doesn't support your sense of well-being.
Next,
Begin scanning your body,
Simply noticing any sensations that are present.
There is no need to change or analyze them.
Just that it's safe to observe and be with whatever arises.
If you notice any lingering anxiety or tension,
Greet it with acceptance,
Allowing it to be here without judgment.
If you encounter physical discomfort,
Rest your awareness on it gently,
Knowing that your body is safe and capable of holding this sensation.
Remember,
Emotions are just energy in motion,
Expressing themselves as physical sensations within us.
Allow yourself to flow with these sensations,
Like a gentle river carrying you without resistance or control.
There is nothing you need to do but notice and allow,
Trusting that you are safe to simply be.
As you continue breathing,
Let your breath move at its own pace,
Flowing in and out easily.
There's no need to analyze where these feelings come from.
Any stories or labels attached to them can naturally fade away into the background.
Picture your breath washing over you,
Gently soothing your body and encouraging a state of surrender and safety.
Each breath creates space,
Offering an invitation to any sensations,
As if welcoming loved ones into your home.
Allow these sensations to exist here,
Honoring them without judgment,
Knowing they are safe to experience,
Knowing they are transient and will leave again.
As you breathe deeply,
Envision any stuck energy within you beginning to flow freely,
Like water,
Moving smoothly through a stream.
With each exhale,
Imagine this energy gently dispersing,
Creating more space for calm,
More space for reassurance,
More space for well-being to settle in.
If your mind begins to wander,
That's okay.
Gently guide it back to your sensations,
Resting in a safe,
Observing presence.
Remind yourself that these sensations are not a threat,
They are merely signals,
Like waves that rise and fall.
You are safe to feel them as they are.
With every exhale,
Surrender,
Float,
And unwind.
Stay present with these sensations,
Allowing them to reveal themselves at their own pace,
Without fear or resistance.
You are safe to let them flow,
Knowing that they are simply passing through,
Like a gentle current.
As you breathe,
Feel a smile beginning to form on your face,
Signaling to your body that it's safe to relax,
Let go of any tightness,
Breathing slowly and deeply,
Allowing your breath to become a flowing river,
Calm and steady.
With each inhale,
Welcome feelings of safety and clarity.
Release any tension you're holding,
Picturing any stuck energy dissolving and flowing freely as you cultivate a space of safety and ease within your body.
When you're ready,
Take one final slow,
Deep breath,
Allowing your exhale to ground you fully in the present moment.
Open your eyes,
And carry with you this sense of calm and safety into the day ahead.
Trust that all will be well and you have everything within you to navigate whatever comes.
Move forward with compassion for your body and mind,
Embracing each sensation with kindness and understanding,
Knowing that you are always safe to feel whatever arises.
