You Are Safe Now - Gentle Safety Practice

This gentle Safety Practice combines breathwork, grounding meditation, and a soothing mantra to help you reconnect with a deep sense of inner safety and calm. Whether you're feeling overwhelmed, anxious, or simply seeking comfort, this practice offers a supportive space to return to yourself, regulate your nervous system, and restore trust in the present moment.

This may be helpful for: 1- Cultivates a sense of safety and inner stability, 2-Calms the fight-or-flight response, 3-Grounds the body and soothes the mind, 4-Encourages emotional resilience, and 5-Supports trauma-informed healing

Much Metta
Matt

Transcript

Hello,

Welcome to this guided safety practice,

Where you get to practice being the parent,

Guardian and carer of your body and your experience.

Before we get started,

Let's find yourself a comfortable and quiet place to sit,

Where there's no distractions and you can fully focus on practising safety.

This practice is excellent if you have become aware that you're anxious,

Worried,

Nervous.

You've noticed that your foy,

Fly,

Freeze response of your nervous system is activated.

You can use this practice to down-regulate that,

So you feel safe and secure right now and this is available to you at any moment.

So let's begin,

Let's close down the eyes,

Feet fully planted on the ground,

Bringing a softness to your experience right now.

Does any body parts that are feeling tight or tense,

Just move them and loosen out.

Bring a softness to the breath,

Inhale through the nose,

Exhale through the nose.

Nice and gentle,

You don't have to force your breath,

You don't have to go at any pace,

Just find your own comfortable rhythm.

Bring in all your attention and your focus to the breath.

And if your mind drifts away and gets lost in thoughts and stories and problems,

Keep coming back to the breath,

Inhale,

Exhale,

You're doing it perfect right now.

I'll now invite you to put one hand on your chest,

Over your heart and the other hand over the.

.

.

And now as you breathe in through your nose,

Feel the breath coming in through your heart space,

Inhale through your heart,

Exhale through the heart.

Each breath as you breathe in,

Feel your chest,

Shoulders rise and expand,

Feel your shoulders lower and your chest fall,

Beautiful work.

We're now going to change our pattern of breathing,

This time we're going to breathe in through the nose and slowly,

Slowly,

Slowly,

Slowly out through the mouth.

So let's take a breath in through the nose together,

All the way in at the top hold,

Now gently blowing out through the mouth,

Through a porcelain lips like you're blowing through a straw,

Really slow exhale,

Slowing it all down,

Inhale through the nose,

Slowly out through the mouth with our hands on our hearts.

Now as you're breathing out,

Say to yourself,

I am safe,

I am safe,

Really let those words resonate right through you as you blow out through your mouth and again inhale through the nose,

Little pause at the top and slowly out through the mouth and just keep repeating the mantra,

I am safe,

I am safe and feel a wash of safety coming over you after each breath,

Exhale slow steady breaths with that beautiful safety mantra,

Blowing out through the mouth,

Exhale slowly,

I leave,

Now gently letting go of the mantra and just returning back to nasal breathing and the awareness of the hands on your heart,

You're holding your heart,

You're holding your body,

You are holding yourself,

You are the parent,

You are the guardian,

You are the carer,

The most sacred carer,

Parent and guardian that you've ever needed,

You are it.

This practice,

This mantra is available to you at any moment during the day,

Whenever you need it,

Reminding yourself,

I am safe,

I am safe,

Stay sitting here for as long as you need to,

Thank you for joining me,

Namaste,

Namaste,

Namaste.