Hello,
My name is Catherine Cook-Cotton and this meditation is here to help you to get yourself in a comfortable position.
This is a practice that is especially important for those of you who have been through a recent stressor or trauma.
So let's begin this practice by taking a moment to find yourself in a comfortable position.
A position where you can be both alert and relaxed.
Take some time to connect to the ground below you.
Connect to the groundedness below you.
Press your feet or legs,
Your sitting bones into your chair or the floor.
And take time to notice,
Do I feel supported?
Do I feel grounded?
And if you don't,
Take a moment to make adjustments.
Perhaps you add a cushion or a pillow or a blanket,
Some additional support.
Secure what you need for your work to come from a supported and grounded place.
Now if it feels right,
Allow your eyes to close or simply settle your gaze,
Gently allowing your eyes to soften.
As you sit grounded and well supported,
Begin to notice your breath,
The flow of your breath in and the flow of your breath out.
There's no need to change your breath.
Simply notice it,
All of your attention is now focused on the inhale and the exhale of your breath.
If your mind is active,
You can allow it to gently settle,
The thoughts fading into the background.
You can remind yourself that you can come back to your thoughts later.
Consider this practice.
For now,
Simply focus on your breath,
The in breath and the out breath.
Noticing the support of your seat,
Feeling your entire body ground and connect as you rest here,
Breathing.
Breathing in,
I know I am breathing in and breathing out,
I know I am breathing out.
Notice what is present in this moment,
Letting go of the need for this moment,
This meditation,
This breath,
This heartbeat,
Letting go of the need for any of it to be any certain way.
As you breathe here,
Consider that when we experience stress or trauma,
We can lose a sense of what feels safe and what is not safe.
In fact,
We can start splitting the world into two,
The safe part and the unsafe part.
In this,
We can lose a sense of any space in between safe and unsafe.
You see,
There is a space that is outside of 100% safe and 100% comfortable,
Yet it is safe.
And in this space,
It can be a bit uncomfortable.
Some refer to it as a space outside of our comfort zone.
And this is where growth is.
It might feel really safe and really comfortable to always stay in this circle we draw around ourselves,
Our comfort zone.
And that is good.
That is good for rest.
That is good for recovery.
That is good for play.
However for growth,
We have to head outside,
Somewhere outside of this circle.
And here in this place,
You are safe,
Right?
Yet you are finding your edge.
You're finding and exploring in this place where you can grow.
It is safe and a bit uncomfortable.
The good news is you have all of your tools,
Your ability to ground and connect,
Your breath,
Your awareness of and connection to your beautiful feelings,
All of them,
The difficult,
The complicated,
The joyful,
The happy.
You're knowing that you have choices and you can make choices.
All of this helps us when we are in our growth zone.
Breathe here and imagine yourself right here in your growth zone.
Imagine yourself stepping one small step at a time outside of your comfort zone.
Maybe you can see yourself doing something that you've been considering doing but that reluctance to step outside of your comfort zone held you back.
Maybe you thought,
Oh no,
If I'm uncomfortable,
I am unsafe.
But no,
We can be uncomfortable and safe.
That's what growth is all about.
Not 100% sure it's going to go well.
Learning never does go that way.
But gosh,
We're trying,
Trying something new,
Trying something more.
This is where growth is.
Breathe here and imagine that.
Maybe notice the sensations in your body as you imagine this,
This mix between excitement and just a touch of anxiety to try something new.
And it's hard work,
Totally hard work.
Remind yourself too that you are worth the effort,
You are worth this work.
The self statement here is about ownership.
In this space that is outside of your comfort zone,
This place that is safe,
A place for growing,
You can create the conditions for safety and growth.
You know the supports that might help and if you are not sure,
You can seek that support.
You have your tools and you have you and your belly and you will listen and know when it's not okay to push further,
You will set the pace,
You will decide.
Remember that within our inner fears and wounds,
It is really important to move at the speed of trust.
Your body,
Your soul,
Your heart needs to trust you,
Needs to trust you within this work,
Within your relationship and within your own heart.
So this growth zone,
This step outside of your comfort zone,
This happens when you're ready at the speed of your trust.
When you're ready,
You're going to head out there into your growth zone.
You might begin to notice that to get back out there,
Out there in your life,
Out there where you're growing and learning,
It will mean you begin to build the support.
You will practice using your coping skills and tools and you will decide about your edge.
You will practice noticing what feels safe and comfortable and what feels a bit edgy and still safe.
And then that belly telling moment when,
No,
This is good.
This is a good amount of practice for me and I'm going to head back to my comfort zone for a while.
All of this gets to be up to you.
It is that element of choice and agency and empowerment that is so healing.
Breathe here.
Notice your heartbeat,
Your breath.
Notice you.
Placing a hand on your belly and maybe a hand on your heart,
You can say,
I create the conditions for safety and growth.
Breathing here,
I can create the conditions for safety and growth.
I can create the conditions for safety and growth.
Breathe here.
Using that mantra,
Maybe whispering it to yourself,
Maybe speaking it out loud,
Maybe saying it silently to yourself as you meditate.
See which one feels right for you right now.
Good as you practice.
Good.
Good work.
Bring your awareness back to only your breath.
Feel your entire body as you rest here.
Just breathing.
Breathing in,
I know I am breathing in and breathing out.
I know I am breathing out.
Breathing in,
I know I am breathing in and breathing out.
I know I am breathing out.
Notice what is present in this moment and letting go of the need for your body,
Emotions,
Thoughts,
Or this moment to be any certain way.
Now let's complete this meditation with three gentle breaths.
For this meditation,
You might reflect on what this meditation meant to you or for you.
You might want to grab your journal and a pen and jot down what you noticed.
For now,
Thank yourself for taking this time to connect to and empower you.
And I thank you for practicing with me.
