Hi friend and welcome to this 10-minute meditation arriving in safety.
Let's take the next couple of minutes to arrive fully and gently into the safety of this moment.
You don't need to be anywhere else or doing any other activity.
For the next 10 minutes,
Give yourself permission to use this time to soften.
Begin by finding a comfortable position,
Either seated or lying down,
And let your hands rest gently on your lap or your belly or by your side.
Close the eyes and see if you can soften your gaze and start to reach the corners of the eyes towards the ears or your temples to soften the face and just start to tune into your breath,
Noticing the natural rhythm of your breathing just as it is.
There's no need to change it,
Only notice and gently observe.
Bring awareness to the points of contact between your body and the earth.
Feel how the ground supports you and let yourself lean into that support just a little more.
As if the earth was saying,
You can rest here,
You are safe.
Allow your breath to begin to deepen and inhale through your nose and exhale softly through the mouth.
Again,
Inhale and exhale,
Let go just 5% more.
Now gently draw your attention to your senses.
So without judgment,
Just notice 3 things you can hear,
3 places in the body you can feel,
3 sensations you can name like warmth,
Tingling,
Stillness.
This is how we arrive.
We start to practice this arrival by noticing,
Tapping into the senses to become aware of what's already here without needing to fix it and just letting that be enough for now.
Breathing in through the nose and letting it go with a soft exhale through the mouth.
Silently or softly,
Repeat this phrase in a rhythm with your breath.
I am safe here.
I am supported.
Breathe in,
I am safe.
Breathe out,
I am supported.
Breathing in,
I am safe.
I am supported.
I am supported.
Continue repeating this for the next few breaths,
Allowing these words to settle into your body and to settle into your nervous system.
Breathe out,
I am supported.
Breathe in,
I am supported.
If you'd like,
You can imagine yourself wrapped in a soft,
Warm blanket.
Safe.
Nothing expected of you.
Nowhere to go.
Just breathe and just be.
Swaddled in the comfort of safety and just breathe as you are held.
And return with a gentle awareness.
Back to your senses.
Wiggle the fingers and the toes.
And feel your breath moving in and out of the body once more.
Bring one hand to your heart and the other to your belly or wherever you feel comfortable.
And whisper to yourself,
Either silently or softly aloud,
Thank you for showing up today.
Give yourself permission to rest and rebuild.
Slowly letting the light back into the eyes,
By blinking them open and welcoming yourself back to your space.
As you start to reflect on this practice,
You may want to grab a journal or just think about this in your mind.
But what helps me feel safe in my body?
What helps me to soften?
We'll close this practice by just bringing our hands to heart center and on the count of three.
And feeling the warmth of the skin.
And taking one last final breath in through your nose.
Thank you so much for showing up today and being here in this practice to cultivate safety and a sense of softness.
Until we meet again,
Namaste.
You
