So in this meditation or visualisation,
We're going to attempt to give the body an experience of safety.
Maybe safety isn't the right word for you.
Maybe it's a word like grounded,
Present,
Held,
Loved,
Peaceful,
Protected,
Open or light.
See how any of those words feel for you.
Just choose a word that works for you.
So we're going to attempt to give the body this experience via a memory or a place.
So if you need to press pause while you think of a place that's fine.
It could be a place like a waterfall or a beach or a memory of when you were little.
Any memory that gives you the sense of a time when you were safe or a place where you could go to feel safe.
Or you could even create a place in your imagination.
See if you can find a place and if you already have a place then we can continue.
So let's start by taking a deep breath and just notice the experience of being in the body right now.
Just taking note of all the qualities of sensations of being in your body,
Of the felt sense.
Noticing what your body's in contact with.
So surface sensations and sensations within the body.
Lightness,
Heaviness,
Pulsing,
Maybe discomfort.
Just sensing into the body right now.
Sensations from all over the body.
Noticing with each inhale and exhale how those qualities may change with each passing moment.
But there's no need to think about the body,
To change it or control it to make it a certain way.
Allowing sensations to be as they are right now.
So we're not thinking about the body,
We are sensing into the body right now.
Seeing what is here right now.
Feeling the space all around the body.
The subtle energy that surrounds us.
Maybe noticing emotions,
Feelings of sadness,
Anxiety,
Frustration.
Maybe it's not so pleasant to rest in our body and that's okay.
See if we can just allow that without trying to attempt to resolve it or fix it.
Taking a deep breath in and bringing in a sigh and noticing if the quality of sensations changes.
Knowing that whatever's happening is all okay.
All is welcome here.
Now let's invite in the image,
Whether that be a memory of a time in the past or an image of a place that helps us to feel safe or secure,
Held or protected.
Really step into that experience almost projecting yourself there.
Take yourself right there as if you are actually there within the experience of being there.
Noticing who's there,
If there's anyone else there.
Maybe there are other people,
Maybe it's just you.
Coming familiar with this experience.
Noticing all the colors,
All the sounds,
Maybe smells.
Notice what your body is in contact with.
Can you feel the Sun or a breeze on your face?
What qualities does this place have that appeal to you?
Really step into the body and step into the experience of being here.
Feeling what it's like to be here,
To breathe in this experience.
Breathe it into the body almost as if you are breathing it into every cell of the body and then just sigh and relax and soften on each out breath.
Notice all the qualities of the body again and notice if they've changed.
If they've changed notice you feel in the body now.
Not making anything right or wrong or judging any part of this experience.
Just exploring whatever's happening.
Just again stepping in and feeling the body exactly as it is.
Noticing that felt sense of place where we feel secure,
Grounded,
Safe and you can stay here for as long as you want.
Soaking up this place,
Breathing it into you on each breath and when you feel like you have really absorbed the felt sense of safety or whatever quality you need into the body,
I invite you to anchor this feeling in by placing one hand on the heart and one on the belly or if you'd like to anchor it in a different way then please do so and put the perfect amount of pressure on the body to give the body the sense of I am here with you.
Let's allow that to expand all through the body.
Take a deep breath as if you are breathing in more of it.
Turning up the volume and just sigh and relax into it.
Keeping your hands here,
Anchoring it in.
The body has memory so the aim is to give the body this experience of safety.
A place where it's really safe to relax or to even perhaps let our guard down just for a little bit.
Giving the body the experience of what it's like and then anchoring it in.
