Self Soothing Meditation

Update: please note that there is a version of this meditation with music "It's Okay" Affirmation Meditation" uploaded more recently. This meditation can be used any time you need to feel soothed, reassured and that "it's ok". Everyone of us needs to hear this and know that at some time. Let this mantra permeate every cell and feel yourself centred in peace.

Transcript

Hello,

I'm Alison and I wanted to record for you a meditation for soothing,

For self-soothing.

Inside of us we have a wonderful constant support which is our breathing and this is a meditation which recognises the soothing nature of our breathing and how we can bring that and a mantra which is it's okay to the parts of us that are coming up asking to be accepted,

Helped,

Reassured and looked after.

So start first of all by making yourself comfortable wherever you are,

Just as comfortable as you can and take your time.

As you get comfortable,

You might like to start to bring in thoughts of ease and what is easeful to you.

We all have times when we feel uncomfortable,

Intense and not safe but what thoughts or things in your life have brought you a feeling of safety and ease,

A feeling at home.

As you settle into your breathing,

Breathe with those thoughts and allow your body wherever you're sitting or lying to start to release its weight into the ground.

Feel all the parts of your body that are connected to your support that you're on,

Whether it's a bed,

A chair or the ground itself.

And have a sense that under those supports is that indestructible,

Ever renewing,

Strong,

Stable planet Earth.

Mother Earth,

She's often known because from the Earth comes so much creation,

So much repair,

So much beauty,

There's abundant life force in where you are connected.

So you can have a sense that as you surrender your weight,

You're spreading your roots,

Roots from your body down into Mother Earth.

So you're not only being held and supported completely and can let go into that support but these roots you're spreading can get some nourishment,

Some life force from this abundant supply that's there.

It can get special nutrients that you need to feel healed and alive and whole and that your body is wired to be able to receive these because it's wired for gravity.

And in that way you really do have roots deep down into the centre of the world,

The heart of the Earth and all its benevolent energies.

And at the same time have a sense of all the space around you,

North,

East,

South,

West and your connection to that space that you're supported but you can also free yourself a little from any feelings of confinement by breathing from that space consciously.

Inhaling,

Taking in all those particles and atoms,

Molecules,

Elements of life force that's humming around us all the time in the sky,

In the air,

In the sunshine,

Even in the rain and the wind,

Humming in the stars even.

And you can receive from that just by breathing,

Life's just gifting that life force to you,

Wants you to thrive.

Take a few breaths with that sense that the Earth is supporting you and wants to nourish you and the air around you is filling you with life and wants you to thrive.

Breathe as deeply as is comfortable for you without trying to alter or force your breath too much,

Definitely not forcing and not really needing to change it just to let it flow as freely as it can.

Breathe from your pelvis up into your belly,

All along the length of you,

Up to your heart,

Your head,

To the sky,

Feeling that wide sky above you and then all the way back through your body,

Filling yourself with breath and then releasing the rest of your exhale down into the Earth underneath you.

And as you do so,

Getting a sense of a widening in your heart,

Your collarbone wide,

Your throat open,

Your jaw relaxed,

That when you breathe you can feel some freedom there in your heart,

Your rib cage getting a good stretch open,

Floating open and plenty of space,

Room to breathe and room,

Plenty of room for your heart to thrive.

And whatever's coming up for you,

I invite you even if just for the length of this meditation to create a bridge for yourself,

A bridge to your own heart,

Offering peace,

Offering acceptance,

Offering a welcome,

A welcome home,

A welcome back,

Even if it's just for this short length of time.

Now feel here where you are,

Supported lying on the ground,

Your heart is open,

Your breath can flow freely,

Your skin and your bones can melt,

That your spirit too is widening open,

Coming alive,

Your true spirit,

Your essence,

Your you.

And whatever's coming up,

Whatever's there,

Your own luminous essence can spread into all those spaces,

Can embrace anything that's coming up to be embraced.

And one way to feel this again is to really feel your breath and how tender it is.

Breath is soft,

It's powerful and it is fullness inside of us.

It creates infinite space and clarity on the inside,

But it is tender and soft.

There's almost an ancient wisdom in breath,

The tenderness,

An insistent,

Gentle reminder that we are alive and from moment to moment life is gifting us this incredible energy of our breathing to fill every organ,

Every cell,

To nourish us on the inside.

And as you feel that benevolence,

That tenderness,

You can own it and claim it because your breath is your breath and no one else's.

And you'll always have that throughout your life and no one can take it from you.

So let that mantra as you breathe,

It's okay,

Now vibe through your breath.

You're breathing,

It's okay,

It's okay,

It's okay,

Through your whole body.

With your awareness you can map that breath and that soothing balm of it's okay around all the parts of your body.

Bring it up to your head,

It's okay,

It's okay.

Letting it's okay in your breath,

Fill all your head space,

Letting your any frowning melt into that it's okay soothing breath.

Letting your jaw soften into that it's okay and your ears and your lovely cheekbones,

The gaze behind your eyes if they're closed.

And bring it's okay into your throat,

That breath soothing your throat,

Allowing it to feel the balm of it's okay,

Everything's okay.

And then to your collar bone,

Spreading the breath,

Feeling it spread across your collar bone,

Your breath and it's okay.

And into your shoulders,

Down your arms,

Into your hands,

Keep the pulse of it's okay.

To the back of your heart,

Your shoulders,

It's okay,

Any tension there,

Let it's okay soothe it.

And your heart,

Take a big breath into your heart,

Let it reach open,

Your glorious heart with a big it's okay.

Right there,

Right in the centre of your heart,

It's okay,

Spreading in all directions,

Filling that luminous heart space.

And then down into your belly,

Let your breath be full but relaxed,

Let your belly soften,

Invite it's okay into your belly and into your pelvis.

And now into your buttocks,

Your lower back,

And down through your thighs,

Your knees,

Your calves,

Your ankles and feet.

And now anywhere that you feel calling for that soothing balm of breath and that soothing mantra,

It's okay,

The very vibration of those words can sink into your cells and nourish and heal what's there.

And the same,

Not just with physical sensations but with any emotions arising.

And any thoughts,

Keeping that bridge,

That bridge of peace and compassion and understanding.

It's okay,

It's okay.

And finally taking a couple more breaths,

Washing your body through with it's okay,

The whole length of your spine tingling with it's okay.

Here where you are,

Taking a bath in it's okay as it vibrates through your essence in every part of you.

Infusing this bath of it's okay and your breath,

Your soothing breath as if infusing special oils.

And you can relax here for as long as you want.

Reviews

This meditation is so wonderful. You are a great healer. Thank you.

The repetition and guidance was just what I needed to calm down after dwelling on uncomfortable emotions. Thank you!

I love this meditation Alison, and come back to it time and again. Thankyou 🙏❤

Wow. This is so profound and powerful. That was one of the best meditations I’ve ever done. You’re truly gifted at this. X

Lovely meditation. Really helpful to clean bad feelings inside. Thank you! Namaste 🙏

Grounding into Mother Earth made the practice of self soothing (that is sometimes hard for me to connect to) much much easier. I'm heading a broken heart inside me right now and this was the first meditation I really felt in weeks. Thank you Allison ❤ namaste

Very soothing meditation.. Thank you for sharing 🙏🏻✨✨

Thank you, Alison Potts, I really enjoyed this meditation! I'm sure I will return to it often.

Good, my only suggestion would be to add a gong at the end

Bookmarked this important practice that will help me when I'm struggling. Thank you!