Safe Sanctuary Somatic Practice

This is a somatic practice to help you create an internal sanctuary, it's best used in a repeated way to build a foundation of safety in your nervous system. In this practice you’ll start by dropping into the body through orienting, breath, and movement. From there, you will be guided through a visualization of an internal sanctuary . This practice is essential for creating a sense of internal security, allowing yourself to prepare for deeper somatic work.  

Music by Music of Wisdom
Track: Mind-Body Calmness – 6 Solfeggio Frequencies Collection
Licensed from https://meditationmusiclibrary.com/

Transcript

Welcome to this somatic practice to deepen safety in your body. This is a foundational somatic practice for getting your body to know what it feels like to experience safety and to create the neural architecture of an internal sanctuary to go back to in times of distress. In order to heal our nervous systems, Our body needs to know we're safe. Our body needs to know that any threats have passed and that we're no longer in a state of active self-protection. So this practice is most effective when it's used on an ongoing basis. So you'll really want to repeat this practice to be able to deepen those feelings of safety and really get this internal sanctuary to be anchored within your neural architecture. So this practice can be done in any position but ideally seated or lying down. I am going to prompt you to invite in some movements at different times but all of which can be done in either position. So when you're ready, Just starting by looking around the space you've chosen to be in with your eyes open. Letting your eyes orient and wander around. We're really inviting your head and neck and chest all lightly move and just adjust your gaze as you look around. So maybe looking in front of you, To the left of you, Noticing above you, And back to the right. Even noticing below you on the floor and noting what's going on behind you. Noticing any exit doors and windows. Just really establishing where you are and letting your nervous system orient this very exploratory and just curious way. And as you look around, Start noticing your breath. Start by taking a deep inhale through your nose and then letting out a slow audible exhale through your mouth. Continuing this in a rhythmic way in through your nose, Out through your mouth. Repeating the process a few more times. Take a moment to notice any shifts within your body as you look around your space, As you breathe. Just really noticing what you're cultivating. And when you're ready, Inviting your eyes closed. Noticing the surface you're sitting or laying on, Feeling the support of the ground beneath you, Anchoring you, And starting to imagine roots extending from your body, Reaching deep into the earth, Grounding you into this presence. And as you breathe, Really just visualizing you're drawing in stability and strength from the earth with your breath. From there, Starting to notice if there's any areas of your body that feel tight, Constricted, Or sticky. Just breathing into those areas. And inviting in any small movement or adjustments that are calling to you. Taking a few moments to adjust and stretch and come deeper into your body. Letting your body guide you. Knowing there's no one way to move. Instead, Just being curious where in your body needs your presence and moving into these areas. Maybe this is some slow neck or shoulder rolls, Spinal adjustments, Like a twist. Maybe this is some hip opening or something else. Just letting it be intuitive, Letting your body melt. Inviting your body to move from rigidity and constriction to fluid, Rhythmic movement. Pairing it with your breath. Just following your body. Where else might need an adjustment, Where else might need some movement. And after you've taken a few moments to allow your body to move and adjust, Coming to a gentle sway and noticing your state of mind. And noticing how it changes or shifts through movement. Through presence, Through that attunement. And as you continue to sway, Invite yourself to visualize an internal sanctuary. A space that makes you feel completely held and supported. There's a sense of ease in this place. It can be a serene natural setting or a cozy indoor space. It can be a real space or an imagined space that you build out in your mind. It's important to know that this place can change from day to day, Or it can be the same. But take time today to really feel into what space would feel the most like an internal sanctuary in this moment. What would feel like peace in this moment? Take some time to notice the details of this space. What do you see visually? What colors are present in the landscape or space? Is there anything you hear? What's the temperature of this internal sanctuary? What makes this space so comforting to your soul? Noticing if there's anyone there with you or if you're enjoying your solitude. As you exist in this serene space, Consider the concept of time. In this sanctuary, Time is like a gentle river. It flows at its own pace. There's no rush, No urgency, Just complete presence. Feeling the expansiveness of this timeless moment, Allowing it to wash away anything that's not the here and now. Fully allowing yourself to be in this place, Be held by its warm, Comforting embrace. And asking yourself, Is there anything that you would need to make this place even more comfortable and safe for you in this moment? Adding in whatever is needed into the picture visually. And noticing how your body feels in response to visualizing the space. Is there a specific area of your body that softens or feels more easeful? Seeing if you can soften into that area that feels good, Just a little bit more. Breathing it in, Soaking it up. Allowing yourself to fully let go in this space. Softening even more. There's no responsibilities, There's no worries. Just this moment, Just your connection to yourself, Just the serene setting. Just peace. And as you breathe in, I want to remind you that this internal sanctuary is always accessible to you. So really breathing into that. Whenever life throws you off course, Remember you have the option to reconnect with this internal sanctuary, Even if just for a moment, For a few minutes. For an instant. So in this moment, Asking yourself, What small pieces of this place can I take with me today? How can I bring the serenity into my everyday life? Grounding and anchoring into this felt sense. So noticing those sensations that come with this piece of serenity that you want to take with you. And now in a very slow way, Opening your eyes, Coming back to the present moment. Letting your eyes wander around the space you're in. Taking note of what you created. And taking a moment to place your hand on your heart. And thanking yourself for taking time to invest in your internal well-being. So really just sending love from your heart to yourself.