Welcome to this meditation,
Created to help you reconnect with a sense of safety and calm when your mind and body feel overwhelmed or unsettled.
This is your moment to come back to yourself,
To find grounding and to remind your nervous system that you are safe,
Supported and in control.
Take a comfortable seated or lying down position,
Close your eyes if you feel comfortable,
Let your hands rest softly wherever they feel most at ease,
Maybe over your heart,
Your belly or simply by your side,
Take a deep breath in and slowly exhale through your mouth releasing any tension.
Feel the weight of your body being held by the surface beneath you,
There is nowhere you need to be right now except here.
Bring your attention to your breath,
Feel the gentle rise and fall of your chest and belly as you breathe.
You don't need to change your breath,
Simply notice its rhythm.
Now take a deep breath in and count silently 1,
2,
3,
4,
Hold it for a moment and exhale slowly counting 1,
2,
3,
4,
5,
6,
Let's do this 2 more times,
Inhale for 4,
Hold and exhale for 6,
Releasing any tightness or worry.
With each breath feel yourself softening into this moment,
Imagine the exhale washing over your body like a soothing wave,
Reminding you that you are safe right here,
Right now.
Now bring your awareness to the parts of your body that feel tense or unsettled.
You don't need to force these areas to relax,
Just acknowledge them as if saying I see you,
I hear you,
It's ok to feel this way.
Place your hand gently over your heart or belly if you haven't already,
Feel the warmth of your hand,
A reminder of your own comfort and presence,
Whisper to yourself silently or aloud,
I am safe,
I am held,
It's ok to slow down.
With each breath imagine sending a wave of compassion to the areas where you feel dysregulation,
Let them soften even just a little.
Feel your body beginning to trust this slower rhythm.
In your mind's eye picture a place you feel completely safe and calm,
It could be a real place,
A room,
A home,
A spot in nature or an imagined sanctuary that feels warm and inviting.
Notice every detail of this place,
The colors,
The textures,
The sounds,
Maybe there's a scent of fresh air,
Soft cushions beneath you or sunlight streaming in.
Now imagine yourself seated in this space,
Wrapped in a cocoon of soft,
Comforting light.
This light surrounds you like a warm embrace,
Reassuring you that you are protected.
Take a deep breath in,
Drawing in the safety of this space,
And as you exhale feel yourself sinking deeper into trust and peace.
Repeat silently or aloud,
I am safe here.
I am supported.
I am enough exactly as I am.
Feel the steady beat of your heart,
A quiet reminder that your body is working to protect and care for you.
Even when things feel hard,
Trust that your heart knows how to bring you back to calm.
Now bring your awareness to any lingering fear or discomfort you're holding.
Imagine that as you exhale,
You are gently releasing it,
Watching it drift away like a leaf floating on a stream.
You don't need to force it,
Just let it move as it's ready.
With each exhale,
Breathe in stability,
Strength,
And reassurance.
With each exhale,
Let go of the urge to control everything,
Trust that in this moment,
It's enough to simply be.
Say to yourself,
I am safe in this body,
I trust myself to navigate this moment.
Peace begins within me.
Let this truth settle deeply into your being.
Take a final deep breath,
Inhale and exhale slowly,
Feeling grounded and steady.
When you're ready,
Gently wiggle your fingers and toes,
Bringing your awareness back to your body.
Slowly open your eyes and take in your surroundings.
Know that this sense of safety and calm is always available to you.
You can return to it whenever you need.
