Okay,
So just finding a space where we can get comfortable and be undisturbed for the next 15 minutes.
And we're just going to be sitting or lying down,
Whatever feels relaxed,
Yet alert.
And perhaps we close our eyes if that feels safe.
If not,
We can just shift our gaze gently downwards.
In this meditation,
We're going to be guiding ourselves towards feeling safe,
Feeling connected,
Feeling secure in ourselves and our relationships.
And we're going to start with the most important relationship,
And that's the relationship with self.
So let us begin to ground down into the present moment by taking some deep breaths into the nose.
So inhaling in for a count of two,
Three,
Four,
Holding for a count of two,
Three,
Four,
And then exhaling slowly out the mouth for a count of two,
Three,
Four,
Five,
Six.
Again,
In two,
Three,
Four,
Hold two,
Three,
Four,
And then out two,
Three,
Four,
Five,
Six.
One more time,
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Five,
Six.
Sip air in through the nose,
Let it out with a sigh,
And just allow your breathing to return to normal in and out of the nose.
And now bringing attention to the sensations in your body,
And just noticing the points where your body makes contact with the surface beneath you.
Feeling that stability,
Feeling that support.
And perhaps in our mind,
We can imagine roots,
Roots that are growing from the base of our spine,
Growing from the soles of our feet.
And these roots are grounding down,
Grounding down securely into the earth.
And with each breath we take,
We feel more anchored,
We feel more safe,
We feel more secure.
And perhaps now we'd like to place a hand over our heart space,
Wherever that might be for you,
Your heart space.
And then maybe another hand somewhere on our belly,
And just feeling the gentle rise and fall with each breath.
Feeling that in our palms.
And perhaps say silently to ourselves,
In this moment,
I am safe.
In this moment,
I am enough.
In this moment,
I am secure.
And as we repeat these affirmations,
We can visualize a warm golden light glowing at the center of our heart space.
In this moment,
I am safe.
In this moment,
I am enough.
In this moment,
I am secure.
And with each inhale,
This light expands,
Filling our entire body.
In this moment,
I am safe.
In this moment,
I am enough.
In this moment,
I am secure.
Being filled with a sense of calm and a sense of security.
With each breath,
Calm and secure.
And now perhaps we can gently bring to mind a recent interaction or relationship that made us feel anxious,
Or perhaps made us feel avoidant,
Or a combination of both.
And just observe this memory as though you're watching a scene in a movie.
No judgment,
No self-criticism,
Just watching this scene play out.
And perhaps we can ask ourselves,
What emotions arise when I think of this moment?
What emotions arise when I think of this moment?
And perhaps we can ask ourselves,
What do these emotions tell me about my needs?
And perhaps we can ask ourselves,
What do these emotions tell me about my needs?
And as the answers arise,
Imagine placing each one of them in that warm golden light at your heart center.
And allow the light to soothe and soften these answers as if we're wrapping them in a soft,
Comforting blanket.
And perhaps now we can visualize ourselves in a relationship where we feel completely safe and valued.
We picture ourselves as someone real or imagined,
Someone who radiates warmth,
Kindness,
And understanding.
And as we picture this person real or imagined,
Perhaps we can picture them saying the following phrases.
You are worthy of love.
It's okay to be vulnerable.
I am here and you are not alone.
You are worthy of love.
It's okay to be vulnerable.
I am here and you are not alone.
You are worthy of love.
It's okay to be vulnerable.
I am here and you are not alone.
And letting these words resonate and sink deeply into yourself.
Perhaps now we can shift our focus back to that light,
Back to that glowing light at our heart center,
And recognizing this light as a source of security and a source of love that comes from deep within you.
It has always been there and it will always be there.
With our minds still on this glowing light,
Repeat the following affirmations either silently or out loud.
I am safe to trust.
I can connect with others while staying true to myself.
I am worthy of deep and fulfilling relationships.
I am safe to trust.
I can connect with others while staying true to myself.
I am worthy of deep and fulfilling relationships.
I am safe to trust.
I can connect with others while staying true to myself.
I am worthy of deep and fulfilling relationships.
Allowing these affirmations to reverberate in your heart.
Reverberate and resonate deeply within yourself.
Recognizing that light glowing brighter and brighter,
Filling your entire being,
Perhaps even filling the room in which you sit.
Now maybe it expands outward from the room,
Outside of the building,
To the city,
From the city out to the countryside,
And out to the world.
We'll close this practice by taking three deep breaths.
And as we breathe in,
We feel gratitude for this moment of self-connection.
And as we breathe out,
We slowly begin to bring awareness back to our surroundings.
Breathing in,
Gratitude for this moment.
Breathing out,
Connection to this present moment.
Breathing in,
Breathing out.
Now perhaps begin to wiggle our fingers,
Wiggling our toes,
Waking ourselves back up.
And perhaps take a nice big stretch.
I always like to put my arms up in the air,
Reaching towards the sky.
And then I bring them down by my side and I open my heart to the world.
Ah!
And if you close your eyes,
You can flutter them open,
Or you can just bring your gaze.
