Welcome to this safe space.
Before we begin.
I want you to know that there is nothing you need to fix in this moment.
If your heart is racing.
If you're mine.
Is spinning.
Or even if you feel a heavy weight of despair.
You are allowed to feel.
We aren't going to fight those feelings.
We are simply going to build a small,
Safe space right alongside them.
To start.
I invite you to sit.
Or lie down.
Now that you are in a more comfortable position Just notice how this feels.
If you're sitting.
Peel the chair.
If you are lying down.
Fill the bed.
Or the floor.
For just a second.
Let the ground take 10% more of your weight.
You are being held.
You are not required.
To hold yourself up.
Right now.
With your eyes open.
And a very soft gaze.
Let your head turn slowly and look around the room.
Observe your surroundings.
Like you would watch a sunset.
Find one thing that is a color you find neutral or pleasing.
Just observe it.
Without judgment.
Notice the shade.
The way the light hits it.
Now.
Find one object with a texture.
Maybe the wood grain of a table.
The weave of a blanket.
Or the smooth surface of a glass.
As you look at these things Remind yourself.
These objects.
Still.
They are here.
In this moment.
I am here with them.
In this moment.
And I too.
And still.
Now.
If it feels safe.
You can close your eyes.
Or simply keep them heavy and lowered.
We're going to shift from looking.
To listening.
Try to find the most distant sound you can hear.
Maybe it's traffic far away.
Are the hum of the wind.
Just label it.
You don't need to like it.
Or dislike it.
It's just a vibration in the air.
Now.
Bring your hearing closer.
Can you hear the sounds of the room?
Maybe it's the hum of a refrigerator.
The sound of my voice.
The sound of your own quiet breathing.
Every sound is a signal that life is moving.
And you are part of that movement.
You are safe enough in this moment.
To simply listen.
Bring your attention into the center of your body.
We aren't going to take big breaths,
Because sometimes that feels like work.
Instead,
Just notice the gentle feeling of the air entering and leaving your body.
Notice the way the air It's a little cooler as it enters.
And a little warmer as it leaves.
On your next exhale,
See if you can make it just a tiny bit longer than the inhale.
Like you're blowing out a candle.
Very slowly.
As you exhale.
Feel your shoulders drop away from your ears Feel your jaw unclamp.
Just a millimeter.
Feel the palms of your hands grow heavy.
If your mind tries to pull you back in.
Into the what-ifs.
Otherwise.
.
.
Gently acknowledge it like a passing cloud.
And come back to the feeling of the chair.
The bed or the ground supporting you.
The ground beneath you is solid.
It has been there the whole time.
It isn't going anywhere.
Now imagine a warm golden light over your head.
This light is a soft blanket of protection.
The light slowly cascades down over you.
Bringing calm as it goes.
It flows down your head and neck.
Draping over your shoulders.
Down your arms.
And over your heart.
This light represents total safety.
Visualize the light continuing its way down your body.
Bringing protection.
And healing to every part it touches.
It flows over your midsection.
Your pelvis.
Your legs.
And finally,
Your feet.
You are now fully enveloped.
By this sacred light of safety.
Breathe it in.
Knowing that you are protected.
Place one hand.
Over your heart.
And the other.
On your stomach.
Take a moment to feel the warmth of your own palms.
Your system is finding its way back to its natural state of calm and self-regulation.
Safety is within you.
And all around you.
Say to yourself,
Silently,
Or out loud.
I am here.
I am safe in this moment.
I am doing enough.
I am here.
I am safe in this moment.
I am doing enough.
I am here.
I am safe in this moment.
I am doing.
Take one more breath.
With a long,
Slow exhale.
When you are ready.
Slowly open your eyes.
Return to the room.
At your own pace.
And carry this feeling of peace with you.
As you proceed with your day or night.
Remember that peace.
Is your natural state.
And your body can always find its way back here.
And I'm here for you.
Anytime you need a little help remembering.
You've got this.
And I'm proud of you.
Thank you.
For taking this time to prioritize yourself.
If you found this meditation helpful.
Please consider leaving a review.
So that it's easier for other people to find what they need to help them as well.
And if you would like to hear more meditations like this from me,
I would be honored if you follow my teacher profile.
Blessings and namaste.
