Welcome.
Let's take a few moments to connect with a sense of safety and comfort.
Begin by finding a comfortable position,
Sitting or lying down,
And turn your attention inward.
And experience your body as if for the first time.
Noticing what it's like to be in your body.
What are the sensations,
Thoughts,
Feelings?
Noticing it all without trying to change anything.
Just be with it.
And take a deep breath in.
And as you exhale,
Let your shoulders drop.
Your body soften.
Release the forehead,
The jaw,
The neck.
Release the stomach.
And let your body be fully supported by the chair or the cushion.
Take a few moments to relax.
And when you're ready,
You can bring to mind a place where you feel completely safe.
Entirely safe.
This could be a place,
A room,
A beach,
A small village,
A cozy cabin.
Or anywhere you imagine.
And visualize this place in as much detail as you can.
What do you see?
What are the textures,
The colors,
The shapes?
See it all in your mind's eye.
Now notice the sounds in the space.
Imagine hearing the birds,
The waves.
The sound of running water.
The sound of wood crackling in a fireplace.
What do you hear in your comfortable,
Safe place?
What sounds are making you feel safe and grounded?
Just hear them.
Enjoy them.
Now shifting our awareness to what we can feel.
Feel the air in our skin.
Is it warm,
Cool,
Or is it just right?
Maybe you feel a soft blanket or a weighted blanket.
Maybe you're petting a cute dog.
What does that feel like?
Whatever is happening in your safe,
Comfortable place,
What does it feel like?
What can you touch?
What can you feel?
What does it elicit in you?
A sense of calm?
A sense of ease?
And if any thoughts or worries arise,
Imagine gently placing them outside of this space.
They don't need to be here right now.
They'll be available for us to pick up after this meditation.
Right now,
This is your time to rest and feel safe and secure.
And know that you can come back to this space whenever you need.
It's just a few deep breaths away.
It's always available to you.
Take a deep breath in,
Letting yourself be filled with gratitude for letting yourself have this moment of peace.
And when you're ready,
You can begin to move your hands and feet.
Move side to side.
And when it feels right,
You can open your eyes and carry the sense of safety with you the whole day.
And if we lose it,
We just gently bring ourselves back.
Okay,
I hope that you have whatever day you want to have today.
Enjoy.
