This guided meditation is about regulating triggers and stress or to help someone else regulate them.
First ask the other person for permission if he wants to be helped when he or she is triggered.
Grab an extra pillow now,
You'll need this later.
Before you start,
Stand up and stomp your feet on the ground a few times to ground yourself.
Now sit or lie down somewhere comfortable.
I want to invite you to sink deep into your body,
So take a deep breath in and a breath out.
If it feels safe for you,
You can close your eyes.
Take a moment to scan your body from top to bottom for sensations or feelings.
Now ask your body,
Do you feel safe?
How would you scale yourself on this felt sense of safety from one not safe to ten quite safe?
Now bring your attention to the place in the body that feels most unsafe or restless.
Where exactly do you feel that sensation in your body?
Can you describe what it feels like?
Tell the sensation that it's okay that it's there.
Say to it,
I hear you.
Feelings only want to be acknowledged and heard,
Nothing more.
Take a deep breath through the sensation,
Breathe in and let go.
Does the sensation have a shape and a color?
Now if you perform this meditation on someone else,
Ask if they want to be touched and let the other take the time for the answer.
If the other person does not want to be touched,
He or she can put one hand on his stomach and put one hand on his heart.
If you do this meditation by yourself,
Now put the pillow on your stomach.
This helps you to increase your sense of safety because that's where the boundary with the outside world is.
Now take a deep breath towards the pillow.
Know that the sensation that you feel is not a real threat,
But something that is called a perceived threat.
Now we're looking for something that we call a resource.
This resource increases your sense of safety in your body.
I want you to come up with something that makes you feel safe.
This can be an animal,
A person,
A piece of nature or something from the angelic realm.
This could be a favorite memory of yours.
Now look closely at this resource.
Drink all the details of this memory in.
How does this resource make you feel?
Now bring it into every cell of your heart.
Now bring this resource to the sensation of unsafety in your body and there let it merge together.
Absorb it completely.
Then take it to every cell of your body and your soul.
When you feel that the resource is completely merged with your body,
Ask where in your body it wants to stay throughout the day,
So that every time when there is a trigger,
Stress or unsafety,
You can ask the resource to come straight back to where you need it in your body.
So move the resource to that place in your body where it can stay the whole day.
Now I want you to find another resource for a sense of protection.
This can be an animal,
A person,
A piece of nature or something from the angelic realm.
Look closely at this resource for protection.
Drink all the details of this memory in.
How does this resource feel?
Now bring it into every cell of your heart.
Now bring this resource to the sensation in your body that needs the most protection and there let it merge together and absorb it completely.
Then take it to every cell of your body and soul.
When you feel that the resource is completely merged with your body,
Ask where in your body it wants to stay throughout the day,
So that every time when there is a trigger,
Stress or unsafety,
You can ask the resource to come to the place in your body where it is most needed.
So ask the resource to move there.
And now we're going to create an extra protection from the energies of the outside world.
Go with your attention to your belly chakra,
Your solar plexus.
And see that there is a small bright yellow ball of light,
Like a small little sun.
And feel the warmth in your belly.
Now look even closer.
The more attention you pay to that ball,
The bigger it gets.
It gets bigger and bigger until it fills your whole belly up.
Your whole belly is being filled by the yellow bright ball of light.
The ball gets bigger and bigger until it grows so big that you completely stand in this large ball of bright yellow warm light.
This is your border with the outside world.
This is your bubble.
No one can get through this.
Now make contact with your whole body again.
Feel your feet on the floor or on the mattress,
Your bum on the floor or on the mattress.
And take a deep breath in and out.
Now it's time to come back to the here and now.
Wiggle your toes.
Wiggle your fingers.
Relax the muscles of your shoulders.
And when you're ready,
You can either slowly open your eyes or stay here a little bit longer.
Relax your shoulders.
And when you're ready,
You can either slowly open your eyes or stay here a little bit longer.
Relax your shoulders.
