Feeling Safe Enough To Just Be For Relaxation And Sleep

Settle into a gentle guided meditation for relaxation, rest, and sleep. Feeling Safe Enough to Just Be invites you to slow down without pressure or striving. You can listen lying down or seated, and follow only the parts that feel right for you.
This calming mindfulness meditation includes gentle breath awareness, grounding through the senses, a slow body scan, and self-compassion. Notice thoughts and feelings without needing to fix them, and return to the idea of being “safe enough” for just one breath at a time. There’s no perfect way to meditate—let the practice meet you where you are.

Transcript

Hello, Lauren here. It is morning, But this meditation is perfect for helping you fall asleep. There are some outside noises. These noises will ebb, Will stop in the next several moments. It is morning, And in the next room. . . In the next room. There is the noise of people. Making coffee and a meal These noises will reduce. Today we're going to do a gentle meditation for feeling safe enough. Just safe enough to be. Just be. That's the mood I'm in right now. There are going to be extended pauses between some of the phrases, Some of the words. Allow the pauses. Allow this space between words I can also hear in the background, You know I'm in South Australia, The Barossa region in the country, And there are cockatoos also. It's interesting. When we think of meditation. And we think of bird sounds. We think of quiet, Sedate birds. But birds are really anything but sedate. And cockatoos certainly, Certainly are not sedate. So if we are lucky, We will hear the cacophonic call of the white cockatoo. This meditation is divided into chapters. The first chapter is Arrival and Welcome. Choose where you're going to practice this meditation, Whether you are seated or lying down. One of the features, One of the aims of this practice is your deep sleep. So your bed is just fine or you can sit yourself in one of your favorite chairs. Ensure you are safe wherever you are. And let's start. Sit down or lie down comfortably and when you are ready, We will begin. This practice is about not striving. No fixing, Just being, Being okay, Allowing yourself a reset. Resetting your nervous system. Allow yourself right now. To be in this space. A space without expectation, A space for you. This is a healing space and you can turn up as you are. Give yourself permission right now to turn up as you are. Nothing performative. Nothing. Feel. Feel safe enough to just pay. Just be That's enough. That's enough. There is a concept called Othering. Where a person is separated or segregated or put on the outer. It's called othering. Sometimes in life we can feel othered, Separated. Rejected from the flock. Rejected, Separated from the floor. If you feel othered right now, Know that you are not alone. Here is a safe space. Here is a comforting space, A space to heal. A space where you belong as you are right now. Breathe. Just breathe. Sometimes when a meditation practice asks one to breathe, It can be one more stress, One more request, One more ask in an already challenging life. Take what suits you from this practice. Mould this practice to suit you. There are no requirements here. There are no demands. If you can, If you choose to do so. Focus on your breath. Consider each breath. Like waves in the ocean, Each breath is different. We breathe in and breathe out like waves in the ocean. Allow your breath to be like a wave, Organic. Allowed. Permitted. It's okay. Breathe in and out. And be the student of your breath. Notice your breath. Without demanding anything of your breath. I will ask you to adjust your breath. You decide if this suits. Do what feels okay in the space you're in now. You matter. Breathe in, Breathe out, Notice. Notice the breath. Be separate from the noticing. There is a message in the way you breathe. The way you breathe tells you something about yourself. Listen to the message without being involved. Relax, Release your body. Relax, Release your body. The process of relaxation is not about demanding that you relax your body. It is a game like waves of the ocean. There is an evolving. An organic developing. Allow it to be so. Relax, Release your body. Each time we relax, It's going to be different. Each time we meditate, It's going to follow particular moments. Particular experiences and the way you internalize these experiences. Allow this, This experience right now, To be what it is. It can be tangled. It can be clumsy. It can be serene. It's all okay. Life can be messy and at times our meditation practice can be messy also. Give yourself permission to sometimes be messy. Breathe in and out. If you feel comfortable doing so. Extend the exhale. Only when you feel comfortable to do so. Relax, Relax your body. You don't have to try hard here. You don't have to get this right. Grounding your senses. Notice. Gently, Gently notice. Notice how your body feels Notice the support underneath your body, Whether you are lying or seated. What physical points are supporting your body? Perhaps a pillow, Perhaps a bed, A chair. Notice what parts of your body are being supported. Perhaps the surface beneath your feet, Your hips, Back, Shoulders, Head. Notice. Notice their support, Their physical support. Notice points of support. Now, Sound. Notice sounds around you. You can choose to notice physical sounds, Sounds that actually are present, Or you can imagine sounds. You may physically hear a dog barking. Or another sound, Notice without being involved. It is simply a sound. Or you may wish to imagine sounds. Imagine a dog barking, Birds, Any sounds. Separate yourself from the listening. It is a sound. You choose whether to listen. You choose whether to become involved. For now, You are separate. Notice your breath. Notice how your body feels, Notice sound. Imagine that you are on a beach and you draw. Either with a stick or your finger, A line in the sand. Notice yourself drawing this line. On one side of the line, You stand up. On the other side of the line exists your thoughts and feelings. Your experiences. You choose whether to become involved. For now there is separation. You always have the ability to separate. On the other side of the line, There exists sounds. There is a cat in the background. On the other side of the line. Exists your thoughts? Your feelings, How you feel about your body, Your life. See the separation. See the separation. Consider the words gently. Consider the words gently, I feel. I am. The notion of I and the notion of am, They are separate. The I chooses the feeling. The I chooses the thought. I think, I feel. On some levels we choose feelings and thoughts. This is not an easy process. This is a skill. And skills require practice. And the practice of skill requires a mindful focus. A mindful focus requires us to be relatively grounded. Relax, Release, Consider the line in the sand. Breathe deeply. Relax your body, Your whole body. As it is relaxing in this moment. Each time we relax, It's going to be different, And that's okay. You will be okay and you are okay. Bring an attitude to your practice of good enough. Practicing meditation is about resetting is about clearing out. Is about clearing out your mind, Is about healing. Is about mindfulness. Focus on the attitude of good enough. The way you breathe is good enough. The way you are processing thoughts is good enough. The way you are processing feelings It is good enough. Not perfect, Good enough. Good enough. Breathing softly, If you can, If you feel comfortable doing so, Extend the breath out. Here nothing is forced. Here there is nothing, Nothing at all to fix. Softening. Feeling safe, The concept of safety. Is about feeling safe. Without demanding. Without requiring. Adjusting our mindful selves to feel safe enough. The dignity of choice to feel safe enough in what is. And recalibrating our physical self, Our nervous system. To feel safe enough in what is. You do not have to feel safe. This is about safe enough, Good enough. No demands. Feeling safe enough for one breath. Just one breath. Notice one breath. Inhale, Exhale. Feel safe enough for that breath. You do not have to feel safe to be here. You don't have to feel calm or completely peaceful. This meditation is not asking your body to do anything, Absolutely. This meditation is not asking your body to do anything it can't do today. This meditation molds to who you are in this moment. To who you are in this moment. Safe enough. Safe enough for the next breath. And then safe enough for the next breath. Relax, Release your body. Relax, Release your body. Gentle breaths, Slow, Allowing, Progressive relaxation. Whatever occurred before this practice is in the past. This practice right now. You matter. Notice how your body feels. Listen to your body. Be the student of your body. There might be some tension, Perhaps some pain, Perhaps other physical issues. Imagine yourself looking down upon your body. Mindfully and physically seeing your body. You know your body. Allow your body to be what it is right now. You accept your body as it is. Accept your body. Slow body scan. Relax, Release your body as suits you. Be mindful that the meditation you have is the meditation you have and that's okay. Be mindful that some meditations are messy, And that's okay. Relax. Release in a way that suits you. And is good enough. Faith. Legs. Hips. Chest. Shoulders. Arms. Hands. Face. At each region, Each part, Invite noticing, Not changing, Notice. Face. Legs. Pelvis. Chest. Shoulders. Arms. Hands. Face. Notice. Be mindful of that line in the sand. You are looking down upon your body, Noticing. You have interest, There is curiosity, But no demands. You may notice a feeling of discomfort, Tension, A health issue. Notice. Fate? Legs, Hips. Chest. Frodo's. Arms. Hands. Neck, Face, Head. Notice. Without needing to change. You may wish to notice some parts of your body more than others. That's up to you. You may allow your attention to drift down to a particular part of your body. You might notice temperature. Tension, Contact. Or nothing at all. Scan your body gently. Gently. Faith. Legs. Hips. Chest. Shoulders. Arms, Hands. Neck. Face. Head. There is no right way to feel any part of your body. Just noticing is enough. It's enough. Feel a sense of awareness. Be aware of this moment. This flawed moment, This imperfect moment. This clumsy moment, This peaceful moment. Relax, Release. Any discomfort, Any tension, Any pain. Just acknowledge. You might say to yourself, Yes, That is here. That tension is here, That concern, That worry, It's here. It's here, So be it. Rest your attention, If you choose to do so, On the edge of the feeling. The edge of the tension. The edge of the Wari. Rest. Rest somewhere that feels neutral. Gently bring awareness to your body. If you choose to do so, You may say to yourself, I am here, I'm doing my best. Softly. This is a soft process. I am here. I'm here, I am doing my best. Be mindful, Be mindful that my best is always imperfect. By definition. Whatever a human being does. There is always, Always imperfection. Always. And that is okay. Now I want you to notice something that feels a little tense. It could be a physical part of your body, It could be a thought, It could be a feeling. And sit, Notice the edge of this feeling. Say to this feeling, Say to this part of your body something that feels not quite right, A little bit stressful, Perhaps tense. It could be a physical feeling, A health issue, It could be a mindful thought, A worry. Say it yourself. Silently, You are allowed to be here. You are allowed to be here. You are allowed to be here. I am okay anyway. I am okay anyway. Relax, Relax, Release. Relax, Relax, Release. Soften your body, Fingers, Toes, Shoulders, Knees, Ankles. There is nothing wrong with you. You are allowed to exist as you are. If you choose to do so, Say to yourself silently, There is nothing wrong with me. I am allowed to exist as I am. There will be more and more space between words now. There is nothing wrong with me. I am allowed to exist as I am. Relax your body. Your whole body. Head to toe. Allow the space. Invite the pause. This space is sacred. In this space, We heal. In this space, We reset our nervous system. In this sacred space. Curiosity opens our mind to the answers. For now, We are going to practice being. If you choose to do so, Say to yourself, For now, I'm going to practice being, Just being. You don't have to focus perfectly. Your mind can wander a little bit. It's okay. If your mind wanders. Say it to your mind. Gently. UGH! There I go, And I can come back. Now. Relax. One breath, Relax in one breath. Focus on one breath. Extend the exhale of one breath. Rest in one breath. Rest. Pause. Say to yourself, I am allowed to be exactly as I am in this moment. And there is a crow, A beautiful crow. I think crows are so beautiful. Say it yourself. There is nothing wrong with me for feeling what I feel. Let these words, These sentiments wash over you. You don't have to believe them perfectly. Just let them be here. Relax, Release. Relax. Release. No complexity. No demands Invite a little bit of gentle curiosity, Questioning. Self-inquiry. In the space between the words. Relax, Release your body, Notice your physical self. How you are physically positioned. Possibly any health issues. Any tension in your body. Any tension. Breathe. Now notice how you mindfully are. Any feelings, Any thoughts, Any blockages. Notice. Notice your physical self. And notice your mindful self. Now notice your social self. Our social self is that need to belong to the group. Our social self listens to the labels or the good opinion of others. With our social self. We can co-regulate, We can heal with certain people. Kind people. Be mindful that you do not need to listen to the good opinion of others. The judgment of others does not need to become you. Other people see the world through the lens of their experience. You have your lens. Consider your social self, And imagine you are a bird, A hawk, Perhaps. And you look down upon the other people. In your life. Separate yourself. And say to yourself, My mind can be clear. I can be curious and open my mind to different thoughts and different feelings. I will be okay. I will be okay. Because you are okay and you will be okay. Relax, Relax, Relax your body. Relax, Release your body Find the repetition, The simplicity of this meditation. Cleansing, Healing, Clarifying. Sit in this present moment. Relax head, Shoulders, Arms, Legs, Back, Belly. Okay. Relax head. Proudest. Arms. Thanks. You are okay. Feel. Feel safe enough to just pay. Just be That's enough. That's enough. There is a concept called Othering. Where a person is separated or segregated or put on the outer. It's called othering. Sometimes in life we can feel othered, Separated. Rejected from their flock. Rejected, Separated from their flaw. If you feel othered right now. Know that you are not alone. Here is a safe space. Here is a comforting space, A space to heal. A space where you belong as you are right now. Breathe. Just breathe. Sometimes when a meditation practice asks one to breathe, It can be one more stress, One more request, One more ask in an already challenging life. Take what suits you from this practice. Mould this practice to suit you. There are no requirements here. There are no demands. If you can, If you choose to do so. Focus on your breath. Consider each breath. Like waves in the ocean, Each breath is different. We breathe in and breathe out like waves in the ocean. Allow your breath to be like a wave, Organic or natural. Allowed. Permitted. It's okay. Breathe in and out. And be the student of your breath. Notice your breath. Without demanding anything of your breath. I will ask you to adjust your breath. You decide if this suits. Do what feels okay in the space you're in now. You matter. Breathe in, Breathe out, Notice. Notice the breath. Be separate from the noticing. There is a message in the way you breathe. The way you breathe tells you something about yourself. Listen to the message without being involved. Relax, Release your body. Relax, Release your body. The process of relaxation is not about demanding that you relax your body. It is, Again, Like waves of the ocean. There is an evolving. An organic developing. Allow it to be so. Relax, Release your body. Each time we relax, It's going to be different. Each time we meditate, It's going to follow particular moments. Particular experiences and the way you internalize these experiences. Allow this, This experience right now, To be what it is. It can be tangled. It can be clumsy. It can be serene. It's all okay. Life can be messy and at times our meditation practice can be messy also. Give yourself permission to sometimes spay. Breathe in and out. If you feel comfortable doing so. Extend the exhale. Only when you feel comfortable to do so. Relax, Relax your body. You don't have to try hard here. You don't have to get this right. Grounding your senses. Notice. Gently, Gently notice. Notice how your body feels Notice the support underneath your body, Whether you are lying or seated. What physical points are supporting your body? Perhaps a pillow, Perhaps a bed, A chair. Notice what parts of your body are being supported. Perhaps the surface beneath your feet, Your hips, Back, Shoulders, Head. Notice. Notice their support, Their physical support. Notice points of support. Now, Sound. Notice sounds around you. You can choose to notice physical sounds, Sounds that actually are present, Or you can imagine sounds. You may physically hear a dog barking. Or another sound, Notice without being involved. It is simply a sound. Or you may wish to imagine sounds. Imagine a dog barking, Birds, Any sounds. Separate yourself from the listening. It is a sound. You choose whether to listen. You choose whether to become involved. For now, You are separate. Notice your breath. Notice how your body feels, Notice sound. Imagine that you are on a beach and you draw either with a stick or your finger, A line in the sand. Notice yourself drawing this line. On one side of the line, You stand up. On the other side of the line exists your thoughts and feelings. Your experiences. You choose whether to become involved. For now there is separation. You always have the ability to separate. On the other side of the line, There exists sounds. There is a cat in the background. On the other side of the line. Exists your thoughts? Your feelings, How you feel about your body, Your life. See their separation. See the separation. Consider the words gently. Consider the words gently, I feel. I am. The notion of I and the notion of am, They are separate. The I chooses the feeling. The I chooses the thought. I think, I feel. On some levels, We choose feelings and thoughts. This is not an easy process. This is a skill. And skills require practice. And the practice of skill requires a mindful focus. A mindful focus requires us to be relatively grounded. Relax, Release, Consider the line in the sand. Breathe deeply. Relax your body, Your whole body. As it is relaxing in this moment. Each time we relax, It's going to be different, And that's okay. You will be okay and you are okay. Bring an attitude to your practice of good enough. Practicing meditation is about resetting is about clearing out. Is about clearing out your mind, Is about healing. Is about mindfulness. Focus on the attitude of good enough. The way you breathe is good enough. The way you are processing thoughts is good enough. The way you are processing feelings It is good enough. Not perfect, Good enough. Good enough. Breathing softly, If you can, If you feel comfortable doing so, Extend the breath out. Here nothing is forced. Here there is nothing, Nothing at all to fix. Softening. Feeling safe, The concept of safety. Is about feeling safe. Without demanding. Without requiring. Adjusting our mindful selves to feel safe enough. The dignity of choice to feel safe enough in what is. And recalibrating our physical self, Our nervous system. To feel safe enough in what is. You do not have to feel safe. This is about safe enough, Good enough. No demands. Feeling safe enough for one breath. Just one breath. Notice one breath. Inhale, Exhale. Feel safe enough for that breath. You do not have to feel safe to be here. You don't have to feel calm or completely peaceful. This meditation is not asking your body to do anything, Absolutely. This meditation is not asking your body to do anything it can't do today. This meditation molds to who you are in this moment. To who you are in this moment. Safe enough. Safe enough for the next breath. And then safe enough for the next breath. Relax, Release your body. Relax, Release your body. Gentle breaths, Slow, Allowing, Progressive. Relaxation. Whatever occurred before this practice. Is in the past. This practice right now? You matter. Notice how your body feels. Listen to your body. Be the student of your body. There might be some tension, Perhaps some pain, Perhaps other physical issues. Imagine yourself looking down upon your body. Mindfully and physically seeing your body. You know your body. Allow your body to be what it is right now. You accept your body as it is. Accept your body. Slow body scan. Relax, Release your body as suits you. Be mindful that the meditation you have is the meditation you have and that's okay. Be mindful that some meditations are messy, And that's okay. Relax. Release in a way that suits you. And is good enough. Faith. Legs. Hips. Belly. Chest. Shoulders. Arms. Hands. Face. At each region, Each part, Invite noticing, Not changing, Notice. Face. Legs. Pelvis. Chest. Showers. Arms. Hands. Face. Notice. Be mindful of that line in the sand. You are looking down upon your body, Noticing. You have interest, There is curiosity, But no demands. You may notice a feeling of discomfort, Tension, A health issue. Notice. Fate? Legs. Hips. Chest. Shroudis. Arms. Hands. Neck, Face, Head. Notice. Without needing to change. You may wish to notice some parts of your body more than others. That's up to you. You may allow your attention to drift down to a particular part of your body. You might notice temperature. Tension. Contact. Or nothing at all. Scan your body gently. Gently. Faith. Legs. Hips. Chest. Shortest. Arms. Hands. Neck, Neck. Face. Head. There is no right way to feel any part of your body. Just noticing is enough, It's enough. Feel a sense of awareness. Be aware of this moment. This flawed moment, This imperfect moment. This clumsy moment, This peaceful moment. Relax, Release. Any discomfort, Any tension, Any pain. Just acknowledge. You might say to yourself, Yes, That is here. That tension is here, That concern, That worry, It's here. It's here, So be it. Rest your attention, If you choose to do so, On the edge of the feeling. The edge of the tension. The edge of the worry. Rest. Rest somewhere that feels neutral. Gently bring awareness to your body. If you choose to do so, You may say to yourself, I am here, I'm doing my best. Softly. This is a soft process. I am here. I'm here, I am doing my best. Be mindful. Be mindful that my best is always imperfect. By definition. Whatever a human being does. There is always, Always imperfection. Always. And that is our Kai. Now I want you to notice Something that feels a little tense. It could be a physical part of your body, It could be a thought, It could be a feeling. And sit, Notice the edge of this feeling. Say to this feeling. Say to this part of your body something that feels not quite right, A little bit stressful, Perhaps tense. It could be a physical feeling, A health issue, It could be a mindful thought, A worry. Say it yourself. Silently, You are allowed to be here. You are allowed to be here. You are allowed to be here. I am okay anyway. I am okay anyway. Relax, Relax, Release. Relax, Relax, Release. Soften your body, Fingers, Toes, Shoulders, Knees, Ankles. There is nothing wrong with you. You are allowed to exist as you are. If you choose to do so, Say to yourself silently, There is nothing wrong with me. I am allowed to exist as I am. There will be more and more space between words now. There is nothing wrong with me. I am allowed to exist as I am. Relax your body. Your whole body. Head to toe. Allow the space. Invite the pause. This space is sacred. In this space, We heal. In this space, We reset our nervous system. In this sacred space. Curiosity opens our mind to the answers. For now, We are going to practice being. If you choose to do so, Say to yourself, For now, I'm going to practice being, Just being. You don't have to focus perfectly. Your mind can wander a little bit. It's okay. If your mind wanders. Say it to your mind. Gently. Ugh. There I go, And I can come back. Now. Relax. One breath, Relax in one breath. Focus on one breath. Extend the exhale of one breath. Rest in one breath. Rest. Pause. Say to yourself, I am allowed to be exactly as I am in this moment. And there is a crow, A beautiful crow. I think crows are so beautiful. Set yourself free. There is nothing wrong with me for feeling what I feel. Let these words, These sentiments wash over you. You don't have to believe them perfectly. Just let them be here. Relax, Release. Relax, Release. No complexity. No demands. Invite a little bit of gentle curiosity, Questioning. Self-inquiry. In the space between the words. Relax, Release your body, Notice your physical self. How you are physically positioned. Possibly any health issues. Any tension in your body. Any tension. Breathe. Now notice how you mindfully are. Any feelings, Any thoughts, Any blockages. Notice. Notice your physical self. And notice your mindful self. Now notice your social self. Our social self is that need to belong to the group. Our social self listens to the labels or the good opinion of others. With our social self. We can co-regulate, We can heal with certain people. Kind people. Be mindful that you do not need to listen to the good opinion of others. The judgment of others does not need to become you. Other people see the world through the lens of their experience. You have your lens. Consider your social self, And imagine you are a bird, A hawk, Perhaps. And you look down upon the other people. In your life. Separate yourself. And say to yourself, My mind can be clear. I can be curious and open my mind to different thoughts and different feelings. I will be okay. I will be okay. Because you are okay, And you will be okay. Relax, Relax, Relax your body. Relax, Release your body Find the repetition, The simplicity of this meditation. Cleansing, Healing, Clarifying. Sit in this present moment. Relax head, Shoulders, Arms, Legs, Back, Belly. Relax head. Proudest. Arms. Thanks. You are okay. Feel. Feel safe enough to just pay. Just be That's enough. That's enough. There is a concept called Othering. Where a person is separated or segregated or put on the outer. It's called othering. Sometimes in life we can feel othered, Separated. Rejected from the flock. Rejected, Separated from the floor. If you feel othered right now, Know that you are not alone. Here is a safe space. Here is a comforting space, A space to heal. A space where you belong as you are right now. Breathe. Just breathe. Sometimes when a meditation practice asks one to breathe, It can be one more stress, One more request, One more ask in an already challenging life. Take what suits you from this practice. Mould this practice to suit you. There are no requirements here. There are no demands. If you can, If you choose to do so. Focus on your breath. Consider each breath. Like waves in the ocean, Each breath is different. We breathe in and breathe out like waves in the ocean. Allow your breath to be like a wave, Organic or natural. Allowed. Permitted. It's okay. Breathe in and out. And be the student of your breath. Notice your breath. Without demanding anything of your breath. I will ask you to adjust your breath. You decide if this suits. Do what feels okay in the space you're in now. You matter. Breathe in, Breathe out, Notice. Notice the breath. Be separate from the noticing. There is a message in the way you breathe. The way you breathe tells you something about yourself. Listen to the message without being involved. Relax, Release your body. Relax, Release your body. The process of relaxation is not about demanding that you relax your body. It is, Again, Like waves of the ocean. There is an evolving. An organic developing. Allow it to be so. Relax, Release your body. Each time we relax, It's going to be different. Each time we meditate, It's going to follow particular moments. Particular experiences and the way you internalize these experiences. Allow this, This experience right now, To be what it is. It can be tangled. It can be clumsy. It can be serene. It's all okay. Life can be messy and at times our meditation practice can be messy also. That's okay Give yourself permission to sometimes be messy. Breathe in and out. If you feel comfortable doing so. Extend the exhale. Only when you feel comfortable to do so. Relax, Relax your body. You don't have to try hard here. You don't have to get this right. Grounding your senses. Notice. Gently, Gently notice. Notice how your body feels Notice the support underneath your body, Whether you are lying or seated. What physical points are supporting your body? Perhaps a pillow, Perhaps a bed, A chair. Notice what parts of your body are being supported. Perhaps the surface beneath your feet, Your hips, Back, Shoulders, Head. Notice. Notice their support, Their physical support. Notice points of support. Now, Sound. Notice sounds around you. You can choose to notice physical sounds, Sounds that actually are present, Or you can imagine sounds. You may physically hear a dog barking. Or another sound, Notice without being involved. It is simply a sound. Or you may wish to imagine sounds. Imagine a dog barking, Birds, Any sounds. Separate yourself from the listening. It is a sound. You choose whether to listen. You choose whether to become involved. For now, You are separate. Notice your breath. Notice how your body feels, Notice sound. Imagine that you are on a beach and you draw. Either with a stick or your finger, A line in the sand. Notice yourself drawing this line. On one side of the line, You stand up. On the other side of the line exists your thoughts and feelings. Your experiences. You choose whether to become involved. For now there is separation. You always have the ability to separate. On the other side of the line, There exists sounds. There is a a cat in the background. On the other side of the line. Exists your thoughts? Your feelings, How you feel about your body, Your life. See the separation. See the separation. Consider the words gently. Consider the words gently, I feel. I am. The notion of I and the notion of am, They are separate. The I chooses the feeling. The I chooses the thought. I think, I feel. On some levels, We choose feelings and thoughts. This is not an easy process. This is a skill. And skills require practice. And the practice of skill requires a mindful focus. A mindful focus requires us to be relatively grounded. Relax, Release, Consider the line in the sand. Breathe. Relax your body, Your whole body. As it is relaxing in this moment. Each time we relax, It's going to be different. And that's okay. You will be okay and you are okay. Bring an attitude to your practice of good enough. Practicing meditation is about resetting is about clearing out. Is about clearing out your mind, Is about healing. Is about mindfulness. Focus on the attitude of good enough. The way you breathe is good enough. The way you are processing thoughts is good enough. The way you are processing feelings It is good enough. Not perfect, Good enough. Good enough. Breathing softly, If you can, If you feel comfortable doing so, Extend the breath out. Here nothing is forced. Here there is nothing, Nothing at all to fix. Softening. Feeling safe, The concept of safety. Is about feeling safe. Without demanding. Without requiring. Adjusting our mindful selves to feel safe enough. The dignity of choice to feel safe enough in what is. And recalibrating our physical self, Our nervous system. To feel safe enough in what is. You do not have to feel safe. This is about safe enough, Good enough, No demands. Feeling safe enough for one breath. Just one breath. Notice one breath. Inhale, Exhale. Feel safe enough for that breath. You do not have to feel safe to be here. You don't have to feel calm or completely peaceful. This meditation is not asking your body to do anything, Absolutely. This meditation is not asking your body to do anything it can't do today. This meditation molds to who you are in this moment. To who you are in this moment. Safe enough, Safe enough for the next breath. And then safe enough for the next breath. Relax, Release your body. Relax, Release your body. Gentle breaths, Slow, Allowing, Progressive relaxation. Whatever occurred before this practice. Is in the past. This practice right now? You matter. Notice how your body feels. Listen to your body. Be the student of your body. There might be some tension, Perhaps some pain, Perhaps other physical issues. Imagine yourself looking down upon your body. Mindfully and physically seeing your body. You know your body. Allow your body to be what it is right now. You accept your body as it is. Accept your body. Slow body scan. Relax, Release your body as suits you. Be mindful that the meditation you have is the meditation you have and that's okay. Be mindful that some meditations are messy, And that's okay. Relax. Release in a way that suits you. And is good enough. Faith. Legs. Hips. Belly. Chest. Shoulders. Arms. Hands. Face. At each region, Each part, Invite noticing, Not changing, Notice. Face. Legs. Pelvis. Chest. Shoulders. Alms. Hands. Face. Notice. Be mindful of that line in the sand. You are looking down upon your body, Noticing. You have interest, There is curiosity, But no demands. You may notice a feeling of discomfort, Tension, A health issue. Notice. Fate? Legs. Hips. Chest. Shroudis. Arms. Hands. Neck, Face, Head. Notice. Without needing to change. You may wish to notice some parts of your body more than others. That's up to you. You may allow your attention to drift down to a particular part of your body. You might notice temperature. Tension, Contact. Or nothing at all. Scan your body gently. Gently. Faith. Legs. Hips. Chest. Shroud is. Arms. Hands. Neck, Neck. Face. Head. There is no right way to feel any part of your body. Just noticing is enough. It's enough. Feel a sense of awareness. Be aware of this moment. This flawed moment, This imperfect moment. This clumsy moment, This peaceful moment. Relax, Release. Any discomfort, Any tension, Any pain. Just acknowledge. You might say to yourself, Yes, That is here. That tension is here, That concern, That worry, It's here. It's here, So be it. Rest your attention if you choose to do so on the edge of the feeling. The edge of the tension. The edge of the worry. Rest. Rest somewhere that feels neutral. Gently bring awareness to your body. If you choose to do so, You may say to yourself, I am here, I'm doing my best. Softly. This is a soft process. I am here. I'm here, I am doing my best. Be mindful, Be mindful that my best is always imperfect. By definition. Whatever a human being does. There is always, Always imperfection. Always. And that is okay. Now I want you to notice something that feels a little tense. It could be a physical part of your body, It could be a thought, It could be a feeling. And sit, Notice the edge of this feeling. Say to this feeling, Say to this part of your body something that feels not quite right, A little bit stressful, Perhaps tense. It could be a physical feeling, A health issue, It could be a mindful thought, A worry. Say it yourself. Silently, You are allowed to be here. You are allowed to be here. You are allowed to be here. I am okay anyway. I am okay anyway. Relax, Relax, Release. Relax, Relax, Release. Soften your body, Fingers, Toes, Shoulders, Knees, Ankles. There is nothing wrong with you. You are allowed to exist as you are. If you choose to do so, Say to yourself silently, There is nothing wrong with me. I am allowed to exist as I am. There will be more and more space between words now. There is nothing wrong with me. I am allowed to exist as I am. Relax your body. Your whole body. Head to toe. Allow this space. Invite the pause. This space is sacred. In this space, We heal. In this space, We reset our nervous system. In this sacred space. Curiosity opens our mind to the answers. For now, We are going to practice being. If you choose to do so, Say to yourself, For now, I'm going to practice being, Just being. You don't have to focus perfectly. Your mind can wander a little bit. It's okay. If your mind wanders. Say it to your mind. Gently. Grrr. There I go, And I can come back. Relax. One breath. Relax in one breath. Focus on one breath. Extend the exhale of one breath. Rest in one breath. Rest. Pause. Say to yourself, I am allowed to be exactly as I am in this moment. And there is a crow, A beautiful crow. I think crows are so beautiful. Save yourself. There is nothing wrong with me for feeling what I feel. Let these words, These sentiments wash over you. You don't have to believe them perfectly. Just let them be here. Relax, Release. Relax. Release. No complexity. No demands. Invite a little bit of gentle curiosity, Questioning. Self-inquiry. In the space between the words. Relax, Release your body, Notice your physical self. How you are physically positioned. Possibly any health issues. Any tension in your body. Any tension. Breathe. Now notice how you mindfully are. Any feelings, Any thoughts, Any blockages. Notice. Notice your physical self. And notice your mindful self. Now notice your social self. Our social self is that need to belong to the group. Our social self listens to the labels or the good opinion of others. With our social self. We can co-regulate, We can heal with certain people. Kind people. Be mindful that you do not need to listen to the good opinion of others. The judgment of others does not need to become you. Other people see the world through the lens of their experience. You have your lens. Consider your social self, And imagine you are a bird, A hawk, Perhaps. And you look down upon the other people. In your life. Separate yourself. And say to yourself, My mind can be clear. I can be curious and open my mind to different thoughts and different feelings. I will be okay. I will be okay. Because you are okay and you will be okay. Relax, Relax, Relax your body. Relax, Release your body Find the repetition, The simplicity of this meditation. Cleansing, Healing, Clarifying. Sit in this present moment. Relax head, Shoulders, Arms, Legs, Back, Belly. Relax head. Proudest. Arms. Thanks. You are okay. Feel. Feel safe enough to just pay. Just be That's enough. That's enough. There is a concept called Othering. Where a person is separated or segregated or put on the outer. It's called othering. Sometimes in life we can feel othered, Separated. Rejected from the flock. Rejected, Separated from the floor. If you feel othered right now, Know that you are not alone. Here is a safe space. Here is a comforting space, A space to heal. A space where you belong as you are right now. Breathe. Just breathe. Sometimes when a meditation practice asks one to breathe, It can be one more stress, One more request, One more ask in an already challenging life. Take what suits you from this practice. Mould this practice to suit you. There are no requirements here. There are no demands. If you can, If you choose to do so. Focus on your breath. Consider each breath. Like waves in the ocean, Each breath is different. We breathe in and breathe out like waves in the ocean. Allow your breath to be like a wave, Organic or natural. Allowed. Permitted. It's okay. Breathe in and out. And be the student of your breath. Notice your breath. Without demanding anything of your breath. I will ask you to adjust your breath. You decide if this suits. Do what feels okay in the space you're in now. You matter. Breathe in, Breathe out, Notice. Notice the breath. Be separate from the noticing. There is a message in the way you breathe. The way you breathe tells you something about yourself. Listen to the message without being involved. Relax, Release your body. Relax, Release your body. The process of relaxation is not about demanding that you relax your body. It is, Again, Like waves of the ocean. There is an evolving. An organic developing. Allow it to be so. Relax, Release your body. Each time we relax, It's going to be different. Each time we meditate, It's going to follow particular moments. Particular experiences and the way you internalize these experiences. Allow this, This experience right now, To be what it is. It can be tangled. It can be clumsy. It can be serene. It's all okay. Life can be messy and at times our meditation practice can be messy also. Give yourself permission to sometimes be messy. Breathe in and out. If you feel comfortable doing so. Extend the exhale. Only when you feel comfortable to do so. Relax, Relax your body. You don't have to try hard here. You don't have to get this right. Grounding your senses. Notice. Gently, Gently notice. Notice how your body feels Notice the support underneath your body, Whether you are lying or seated. What physical points are supporting your body? Perhaps a pillow, Perhaps a bed, A chair. Notice what parts of your body are being supported. Perhaps the surface beneath your feet, Your hips, Back, Shoulders, Head. Notice. Notice their support, Their physical support. Notice points of support. Now, Sound. Notice sounds around you. You can choose to notice physical sounds, Sounds that actually are present, Or you can imagine sounds. You may physically hear a dog barking. Or another sound, Notice without being involved. It is simply a sound. Or you may wish to imagine sounds. Imagine a dog barking, Birds, Any sounds. Separate yourself from the listening. It is a sound. You choose whether to listen. You choose whether to become involved. For now, You are separate. Notice your breath. Notice how your body feels, Notice sound. Imagine that you are on a beach and you draw either with a stick or your finger, A line in the sand. Notice yourself drawing this line. On one side of the line, You stand up. On the other side of the line exists your thoughts and feelings. Your experiences. You choose whether to become involved. For now there is separation. You always have the ability to separate. On the other side of the line, There exists sounds. There is a the cat in the background. On the other side of the line. Exists your thoughts? Your feelings, How you feel about your body, Your life. See the separation. See the separation. Consider the words gently. Consider the words gently, I feel. I am. The notion of I and the notion of am, They are separate. The I chooses the feeling. The I chooses the thought. I think, I feel. On some levels, We choose feelings and thoughts. This is not an easy process. This is a skill. And skills require practice. And the practice of skill requires a mindful focus. A mindful focus requires us to be relatively grounded. Relax, Release, Consider the line in the sand. Breathe. Relax your body, Your whole body. As it is relaxing in this moment. Each time we relax, It's going to be different, And that's okay. You will be okay and you are okay. Bring an attitude to your practice of good enough. Practicing meditation is about resetting is about clearing out. Is about clearing out your mind, Is about healing. Is about mindfulness. Focus on the attitude of good enough. The way you breathe is good enough. The way you are processing thoughts is good enough. The way you are processing feelings It is good enough. Not perfect, Good enough. Good enough. Breathing softly, If you can, If you feel comfortable doing so, Extend the breath out. Here nothing is forced. Here there is nothing, Nothing at all to fix. Softening. Feeling safe, The concept of safety. Is about feeling safe. Without demanding. Without requiring. Adjusting our mindful selves to feel safe enough. The dignity of choice to feel safe enough in what is. And recalibrating our physical self, Our nervous system. To feel safe enough in what is. You do not have to feel safe. This is about safe enough, Good enough. No demands. Feeling safe enough for one breath. Just one breath. Notice one breath. Inhale, Exhale. Feel safe enough for that breath. You do not have to feel safe to be here. You don't have to feel calm or completely peaceful. This meditation is not asking your body to do anything, Absolutely. This meditation is not asking your body to do anything it can't do today. This meditation molds to who you are in this moment. To who you are in this moment. Safe enough. Safe enough for the next breath. And then safe enough for the next breath. Relax, Release your body. Relax, Release your body. Gentle breaths, Slow, Allowing, Progressive relaxation. Whatever occurred before this practice is in the past. This practice right now? You matter. Notice how your body feels. Listen to your body. Be the student of your body. There might be some tension, Perhaps some pain, Perhaps other physical issues. Imagine yourself looking down upon your body. Mindfully and physically seeing your body. You know your body. Allow your body to be what it is right now. You accept your body as it is. Accept your body. Slow body scan. Relax, Release your body as suits you. Be mindful that the meditation you have is the meditation you have and that's okay. Be mindful that some meditations are messy, And that's okay. Relax. Release in a way that suits you. And is good enough. Faith. Legs. Hips. Belly. Chest. Shoulders. Arms. Hands. Face. At each region, Each part, Invite noticing, Not changing, Notice. Face. Legs. Pelvis. Chest. Shoulders. Arms. Hands. Face. Notice. Be mindful of that line in the sand. You are looking down upon your body, Noticing. You have interest, There is curiosity, But no demands. You may notice a feeling of discomfort, Tension, A health issue. Notice. Fate? Legs, Hips. Chest. Shoulders. Arms. Hands. Neck, Face, Head. Notice. Without needing to change. You may wish to notice some parts of your body more than others. That's up to you. You may allow your attention to drift down to a particular part of your body. You might notice temperature. Tension, Contact. Or nothing at all. Scan your body gently. Gently. Faith. Legs. Hips. Chest. Shortus. Arms, Hands. Neck. Face. Head. There is no right way to feel any part of your body. Just noticing is enough. It's enough. Feel a sense of awareness. Be aware of this moment. This flawed moment, This imperfect moment. This clumsy moment, This peaceful moment. Relax, Release. Any discomfort, Any tension, Any pain. Just acknowledge. You might say to yourself, Yes, That is here. That tension is here, That concern, That worry, It's here. It's here, So be it. Rest your attention if you choose to do so on the edge of the feeling. The edge of the tension. The edge of the worry. Rest. Rest somewhere that feels neutral. Gently bring awareness to your body. If you choose to do so, You may say to yourself, I am here, I'm doing my best. Softly. This is a soft process. I am here. I'm here, I am doing my best. Be mindful, Be mindful that my best is always imperfect. By definition. Whatever a human being does. There is always, Always imperfection. Always. And that is our Kai. Now I want you to notice Something that feels a little tense. It could be a physical part of your body, It could be a thought, It could be a feeling. And sit, Notice the edge of this feeling. Say to this feeling, Say to this part of your body something that feels not quite right, A little bit stressful, Perhaps tense. It could be a physical feeling, A health issue, It could be a mindful thought, A worry. Say it yourself. Silently, You are allowed to be here. You are allowed to be here. You are allowed to be here. I am okay anyway. I am okay, Anyway. Relax, Relax, Release. Relax, Relax, Release. Soften your body, Fingers, Toes, Shoulders, Knees, Ankles There is nothing wrong with you. You are allowed to exist as you are. If you choose to do so, Say to yourself silently, There is nothing wrong with me. I am allowed to exist as I am. There will be more and more space between words now. There is nothing wrong with me. I am allowed to exist as I am. Relax your body. Your whole body. Head to toe. Allow the space. Invite the pause. This space is sacred. In this space, We heal. In this space, We reset our nervous system. In this sacred space. Curiosity opens our mind to the answers. For now, We are going to practice being. If you choose to do so, Say to yourself, For now, I'm going to practice being, Just being. You don't have to focus perfectly. Your mind can wander a little bit. It's okay. If your mind wanders. Say it to your mind. Gently. Grrr. There I go, And I can come back. Relax. One breath. Relax in one breath. Focus on one breath. Extend the exhale of one breath. Rest in one breath. Rest. Pause. Say to yourself, I am allowed to be exactly as I am in this moment. And there is a crow, A beautiful crow. I think crows are so beautiful. Say it yourself. There is nothing wrong with me for feeling what I feel. Let these words, These sentiments wash over you. You don't have to believe them perfectly. Just let them be here. Relax, Release. Relax, Release. No complexity. No demands. Invite a little bit of gentle curiosity, Questioning. Self-inquiry. In the space between the words. Relax, Release your body, Notice your physical self. How you are physically positioned. Possibly any health issues. Any tension in your body. Any tension. Breathe. Now notice how you mindfully are. Any feelings, Any thoughts, Any blockages. Notice. Notice your physical self. And notice your mindful self. Now notice your social self. Our social self is that need to belong to the group. Our social self listens to the labels or the good opinion of others. With our social self. We can co-regulate, We can heal with certain people. Kind people. Be mindful that you do not need to listen to the good opinion of others. The judgment of others does not need to become you. Other people see the world through the lens of their experience. You have your lens. Consider your social self, And imagine you are a bird, A hawk, Perhaps. And you look down upon the other people. In your life. Separate yourself. And say to yourself, My mind can be clear. I can be curious and open my mind to different thoughts and different feelings. I will be okay. I will be okay. Because you are okay, And you will be okay. Relax, Relax, Relax your body. Relax, Release your body Find the repetition, The simplicity of this meditation. Cleansing, Healing, Clarifying. Sit in this present moment. Relax head, Shoulders, Arms, Legs, Back, Belly. Relax head. Proudest. Arms. Thanks. You are okay.