Welcome.
This is a space to move or be gently and to feel safe while doing so.
You may enjoy listening to that while you are moving,
While you're walking,
While you're doing an activity that maybe causes you anxiety.
Something where you tend to feel a little dysregulated.
Let this guide you.
The kindness.
The safety.
So let us begin.
Begin by noticing where you are.
Feel the surface beneath you.
Maybe it's something soft.
Maybe it's your feet on the ground.
Maybe there's a firm cushion under you.
A warm floor.
Maybe grass or sand.
Let this surface hold you.
Cradle you.
Maybe saying to yourself,
I am hell.
Maybe placing your hand onto your chest,
Above your heart.
I am supported.
I am safe.
Now tune into your breath.
No need to change it.
Just notice.
Inhaling and exhaling.
A rhythm that belongs to you.
Maybe your breath is like a breeze through tall grass.
Maybe it's gentle waves rolling up the beach.
Maybe there's another image that feels right to you.
If you're moving,
Let each motion be slow.
Let it be curious.
Let it be kind.
Let it be gentle.
Yet firm.
Let it be confident.
Be sure.
Whatever your movement is,
Allow it to follow your breath.
Reassuring yourself.
I am unhurried.
There is no rush.
I don't have expectations.
I am open to what comes.
And continuing to breathe.
Coming back to your breath as you need.
If you find your mind wandering.
If you find yourself worrying.
Becoming anxious.
Overthinking.
Coming back to your breath.
Keeping that hand above your heart if that's helpful.
Any other cues of safety that you know work for you.
Maybe holding a little pebble in your hand.
Keep it in your pocket.
Feel the firmness of it.
Feel texture of your clothing against your skin.
Feel the warmth of your hands.
The coolness of air on your face.
Let these sensations anchor you.
You are here.
You are safe.
I am safe in my body.
Notice the quiet hum of your surroundings.
Maybe you hear birdsong.
Distant voices.
The rustle of fabric.
Maybe the hum of traffic.
Let this sound be a companion.
Notice it.
Observe it.
Name each sound.
And then let it go.
You are not alone.
I am supported by the world around me.
Noticing if there's a familiar scent nearby.
Maybe there are flowers.
Lavender.
Rush air.
What can you smell?
Let those smells wrap around you gently.
Maybe some of them evoke comfort,
Memory,
Safety.
Not fixating on anything.
Allowing each smell to pass.
Noticing it.
Then letting go.
I welcome comfort.
I welcome ease.
Notice the temperature that you feel.
Maybe warmth of sunlight on your skin.
Maybe the coolness of a breeze.
Let your body respond naturally.
Let it know you are allowed to feel.
You are allowed to feel.
You are allowed to rest.
Or slow down.
And maybe placing that hand back onto your heart.
I trust my body's wisdom.
Noticing colours.
Shapes.
Lights.
Let your eyes gently roam around you.
Landing on different things.
Maybe a plant.
A light.
A patch of sky.
A tree.
Noticing and naming these things.
Let each thing soothe you.
Observing beauty.
Seeing beauty in anything.
Seeing wonder.
Seeing awe.
And affirming to yourself.
I choose to see beauty.
Even in small things.
Now imagining a soft light surrounding you.
This soft light moves with you.
It adapts to you.
It says you are safe to be here.
You are safe to move.
Maybe placing that hand on your heart.
I am safe to be here.
I am safe to move.
I am safe to do.
I am safe.
Coming back to our breath.
With each breath,
Inviting in steadiness.
With each exhale,
Release what doesn't need to stay.
Inviting in calm.
Inviting in confidence.
Inviting in anything else that feels right to you.
You don't have to be perfect.
You only have to be present.
In this moment.
And again,
Affirming to ourselves.
I am enough.
Exactly as I am.
At the pace of safety.
And if it helps you,
Picture a place that feels safe to you.
Maybe it's a quiet forest path.
A sunlit room.
A gentle shoreline.
Or maybe it's the place where you are right now.
Maybe stopping and just taking a moment to feel.
Let your body remember that feeling of safety.
Let it echo through your limbs,
Your breath,
Your heart.
If your mind wanders,
That's okay.
And we return to the breath.
To the rhythm of safety.
Affirming again to yourself.
I return to myself with kindness.
I am allowed to rest.
I am allowed to move.
I am allowed to be.
You are not alone.
You are.
And as we gently come to a close.
Taking one more.
And as you do,
Feeling the support beneath you.
Feeling the light around you.
Feeling the smells.
Taste.
Feeling them around you.
Carrying this safety with you.
And maybe along with any cue of safety that feels good to you.
A breath.
A hand on your heart.
Or focus in your eyes somewhere that feels safe.
Safety lives within me.
