Welcome to this energetic protection meditation.
To begin,
Settle yourself into a comfortable position.
Let your body be supported.
If it feels safe for you,
Allow the eyes to close or you can soften your gaze.
Take a slow breath in through the nose and exhale out through the mouth.
Again breathing in and a longer breath out.
Bring your awareness to the points of contact,
Where your body meets the chair,
The bed or the floor.
Let gravity do some of the work now.
Imagine roots extending from the soles of your feet and from the base of your spine,
Travelling down into the earth.
With every exhale,
Let your body release what it doesn't need to hold.
Any tension,
Any noise,
Any energy that isn't yours,
Let it settle down into the ground.
Now bring your attention to the breath again,
Noticing the inhale and the exhale.
Steady,
Simple and here.
Now we'll create a gentle boundary.
Imagine the surface of your skin as a soft edge,
Not a wall,
Just a clear,
Kind boundary between you and the world.
As you breathe in,
You come home to yourself and as you breathe out,
You let the rest of the world be out there.
If it feels supportive,
Place one hand on your heart or on your belly.
Feel the warmth of your palm,
The steadiness of your touch.
Imagine that your energy is gathering back to you now,
Like a soft tide returning to the shore.
Any parts of you that have been scattered through the day,
Through conversations,
Through worry,
Through caring for others,
Gently,
Kindly they return.
There's no force here,
No rush,
Just a quiet coming home.
Now with the next exhale,
Release what isn't yours,
Anything you've picked up,
Any heaviness,
Any emotional residue.
Let it slide off the body like water,
Down through your roots,
Into the earth.
There's no need to label anything here,
There's nothing to fix.
On each exhale,
You're simply allowing what doesn't belong to leave.
Imagine now a soft light around you,
Close to your skin.
It's a gentle cloak,
A calm and steady presence.
The light is breathable,
It allows love in,
It allows truth in,
And it allows what supports your well-being.
It keeps out what drains you,
What confuses you,
And what is not for you.
If it helps,
You can imagine this light as a colour that feels safe to you.
It could be white,
Gold,
Soft blue,
Or something entirely your own.
Let this cloak of light settle around your shoulders,
Around your chest,
Around your belly,
All the way down to your feet.
Let it rest,
And you're held.
Now quietly,
In your own mind,
Repeat after me.
I am here,
I am grounded,
My energy belongs to me.
I can care without carrying.
I can love without losing myself.
Only what is for my highest good is welcome in my space.
Now take one slow breath in,
And exhale gently.
Notice the quality of your body now,
Any softening,
Any steadiness,
Any sense of being a little more inside yourself.
If you like,
You can imagine sealing this practice with a simple gesture.
It could be a hand over the heart,
A hand over the belly,
Or pressing your palms together for a moment.
Know that you can return to this boundary at any time,
With one breath,
With one exhale,
With one moment of coming home.
When you're ready,
Begin to wiggle the fingers and toes.
Become aware of the room around you,
Any noises.
Let the eyes open softly,
And carry this protection with you gently throughout the rest of your day.
Not as an armor,
But as a kindness to yourself.
