Hi,
Welcome to this meditation.
My goal for this meditation is to help you feel safe in your body.
It is such a powerful feeling when we can step into that space of calmness and being present.
Now this meditation will go for I think probably nine to ten minutes and it's really designed to help you reconnect with your body,
Settle your nervous system and start cultivating internal safety and trust.
So you might like to sit down or you might like to lie down somewhere quiet where you feel supported and where you won't be disturbed.
There is no right way to do this,
Just come as you are.
This space is a space to gently welcome yourself home to your body without force,
Without pressure and without judgment.
So welcome.
There's nothing you need to fix,
There's nothing you need to achieve,
Just your breath,
Your body and this moment.
Let's begin by simply noticing the breath.
We're not trying to change it,
We're just meeting it as it is.
We're going to breathe in and gently breathe out.
Again we're going to breathe in and gently exhale.
Let your breath move through you like a wave.
In and out.
As you follow the rhythm of your breath,
See if you can allow your shoulders to soften just slightly.
Allow your jaw to soften just slightly.
Relax your hands.
And let all of the muscles in your tummy relax.
There's nothing to hold,
Nothing to clench,
There's nothing to carry right now.
Now gently bring your awareness down into your body.
Let's start with your feet.
Feel them resting on the ground or the surface that you're resting on.
What sensations can you notice here?
Is there a warmth?
Is there a coolness?
Is there pressure?
Now let's move our attention up through our legs,
Past our knees,
Into our hips,
Into our tummies.
And if you notice any areas of tension,
That's okay.
Just stop and breathe there for a moment.
No need to change anything,
No need to have any judgment.
Just take a deep breath there for a moment.
Now bringing our awareness to our chest,
Our shoulders,
Our neck and our face.
Taking a moment to notice what it feels like to be inside your body right now.
Now you don't have to like how it feels,
Not just yet.
We're just noticing.
You are safe to be the observer in this moment.
No fixing,
No pushing,
No judgment.
Just noticing.
And if your body doesn't feel like a safe place right now,
I want you to know you're not doing anything wrong.
Your body has been trying to protect you the only way it knows how.
But right now in this moment you are safe.
Let ourselves hear that even if part of you doesn't believe it.
You are safe right now.
You are allowed to soften.
You are allowed to exhale.
You are allowed to just be.
If it feels right,
Gently place your hand over your heart or on your tummy and feel the warmth of your hand.
Feel the steady rhythm beneath it.
And we're going to whisper to ourself silently or out loud.
It's safe to be here.
It's safe to be me.
It's safe to be seen.
It's safe to take up space.
I am here and I am safe.
Repeat these gently.
No force,
Just invitation.
It's safe to be here.
It's safe to be me.
It's safe to be seen.
It's safe to take up space.
I am here and I am safe.
We're building safety one breath at a time.
And every time we come back to our body like this,
Even just for a few moments,
We're creating a new path.
We're creating a new pattern and most importantly we're creating a new kind of trust within ourselves.
Let yourself rest in that knowing.
You are capable of safety.
You are worthy of peace.
Your body is no longer the enemy.
It is your home.
Now when you're ready,
I want you to take a big deep breath in.
Breathe it out.
You can give your fingers and your toes a bit of a wiggle.
You can stretch your arms and your legs.
Slowly returning to the space around you.
Knowing that you can return to this feeling,
This safety at any time you need.
Slowly integrate yourself back into your day.
And with gratitude,
I wanted to say thank you for being here.
