Begin by setting up your body so that you can be as comfortable as possible for the next five to ten minutes.
Perhaps silencing your device and making sure that you're in a space where you will be undisturbed.
You might like to keep a journal next to you so that you can take notes after this meditation.
If it feels right,
You can begin by closing your eyes,
Or if you prefer you can leave them open.
But begin by noticing all of the places where your body is making contact with the surface beneath it.
Letting attention wander through your senses as they open.
Perhaps beginning to notice all of the places the breath goes as you breathe in,
And all of the places the breath goes as you breathe out.
No need to change or alter your breath in any way.
Just starting to tune in,
To feel its movements,
Its flow,
And how it moves through your body,
Perhaps around your body.
And with the breath now,
You might begin to invite in a sense of well-being.
Notice what well-being feels like in your body.
Perhaps breathing into sensations of well-being.
What do they feel like?
Beginning to bring to mind a place where you feel completely safe and totally at peace.
This can be a real place or an imagined one.
A place where you already feel safe,
Or a place where you would feel safe.
And start to open your senses to this place,
Bringing your whole body here.
What do you feel in this place?
What do you see?
What does it smell like?
Do you taste anything?
What do you hear?
If there's a person,
Or an animal,
Or a wisdom figure who deepens a feeling of safety and ease for you,
You can bring them to this place as well.
Just resting in this sense of safety and ease.
And if worries or thoughts come up while you're resting here,
Notice if you can welcome them to be here,
And for them to rest in this safety and ease as well,
Without trying to fix or change them,
Letting them come into contact with this safety.
You might begin to notice here a sense of resting in being just as you are.
Perhaps noticing what that feels like in your body.
The sense of resting in being just as you are.
Before we begin to transition back to waking life,
Noticing what this meditation has evoked in you,
And if there's any way you want to affirm it,
Or anchor it for yourself going forward,
Knowing that you can call upon it at any time.
Then perhaps at your own pace,
Wiggling your fingers and toes,
Blinking your eyes open and closed,
Beginning to transition back to waking consciousness.
Knowing that these feelings of safety and ease live within you,
Can be called upon amidst any challenge,
Not as a way to bypass what you're experiencing,
But to bring greater safety and inner resourcing to the moment.
Take as much time as you need to transition back at your own pace.
