Hello and welcome.
Welcome to this anchored,
Calm,
Finding stillness and safety meditation.
Take a moment to settle in.
Find a comfortable seat or lying down.
Allow yourself to feel supported.
Held by the earth beneath you.
Knowing you are safe to pause.
You are welcome to rest.
Let's start with a few gentle breaths.
Inhale through the nose.
And exhale slowly through the mouth.
Again,
Inhale through the nose.
Exhale slowly through the mouth.
And one more time,
Inhale.
And exhale.
Let your breath return to a natural rhythm.
Now gently bring your awareness to your body.
Feel the places where your body makes contact with the ground beneath you.
Let yourself land here.
We'll begin with a slow body scan.
Start by noticing your forehead.
Your eyes.
The space between the eyebrows.
Can you soften here?
Now moving to your jaw.
Let it loosen just a bit.
Let your tongue rest gently in the mouth.
Bring your awareness to your neck.
Your shoulders.
Notice if they're holding any tension.
If so,
Simply say,
I notice you,
And then let them soften even slightly.
Move your attention to your chest,
Your ribs,
Your abdomen.
The pelvis.
Let your breath gently expand and release throughout this space.
Now feel your hips,
Thighs,
Knees.
Calves all the way down to the feet.
Releasing.
Relaxing with each breath.
And now sense your whole body.
Resting,
Breathing.
Present.
Now gently choose a place to rest your attention.
Maybe the breath at your nostrils.
Or the rise and fall of your chest.
Perhaps the sound around you.
Whatever it is.
Let this anchor you.
This is your anchor.
Let your awareness settle here.
Anchor yourself.
To a breath.
Arise and follow the chest,
The sounds around you.
Notice what anchors you in this moment.
And settle into it.
If thoughts arise,
That's okay.
You might notice your mind saying something unexpected.
For distracting.
You might feel tension or restlessness.
Rather than resisting it.
Gently name it.
Sing quietly in your mind,
Thinking.
Or that's a thought.
And then softly come back to your anchor.
Breath,
Body,
Sound.
Each time you return,
You are strengthening your attention.
Keep resting with your anchor,
Gently noticing and returning.
Will stay here for just a bit longer.
Now allow yourself to shift into a gentle visualization.
Imagine a place where you feel completely safe,
Supported,
And at ease.
This might be a quiet forest,
A cozy room,
A beached sunrise,
Or somewhere entirely from your imagination.
Begin to look around in this place.
What do you see?
What colors?
Textures?
Listen,
What do you hear?
What's the temperature like?
Cool to the skin.
Warm.
Are there smells or sensations in the air?
Let yourself feel how it is to be here.
Rest in the comfort of this sanctuary.
You are protected here.
You are not alone.
And you can return to this place anytime you wish.
Now gently begin a mantra practice.
With each inhale.
Silently say,
So be it.
And with each exhale,
Hum.
So,
Hum.
I am that.
I am here.
I am calm.
Let it flow with your natural breath.
Inhaling ….
Soften … Exhaling,
Om.
Repeating this,
This flow.
With your natural breath.
So good.
Um.
.
.
If your thoughts wander,
That's okay.
Just bring them back to the rhythm.
Back to the breath.
Back to the words.
Continuingly silent for the next few moments.
Breathing the words,
So humble.
I am that.
I am here.
I am calm.
Let the mantra begin to fade into the background.
And return once again.
To the feeling of the breath.
The body.
The ground beneath you.
Of steady breath,
The supported ground beneath you.
We'll begin to bring this meditation to a close now.
Feeling the full weights of your body supported.
Bring gentle movements into the fingers and toes.
And if it feels good,
A stretch or a yawn.
When you're ready.
Let your eyes blink open.
Notice how you feel.
Is it different from when we began?
Bring one word to mind to describe your inner state.
Let that word stay with you.
May you move through your day with ease and steadiness.
