Welcome.
If you're feeling unsettled or ill at ease or a little on edge,
You've come to the right place.
In this visualization,
We are going to call to mind a safe space for us and we're also going to call in our supporters.
So we begin by lying down if you can,
If not,
Getting comfortable in a chair or a couch.
Take a moment to make any adjustments you need to,
To feel comfortable.
Noticing the weight of the ground beneath you or the chair underneath you,
Allowing yourself to fully sink in and feel supported.
Closing your eyes.
Draw awareness to your breath,
Your breath is your anchor.
You're gently inhaling and exhaling,
Not really trying to control the breath in any way.
For some people,
In order to focus,
They visualize the breath almost as a wave cresting up on the inhale and falling down on the exhale.
Or perhaps that breath is a color,
Imagining the color as you inhale.
See it circulating through your body and then watch as you exhale.
Others might feel the rib cage expand and contract.
Just notice what comes to mind as you breathe.
Now as we call to mind a safe space,
It can be different for different people.
For some,
It might be creating a bubble around you or a shape.
For others,
It might be a place in nature,
Real or imagined,
That is relaxing for you.
Whatever it is,
I'm going to be quiet as you visualize it in as much detail as you can.
And as you do so,
Imagine that anything that does not serve you,
That is unsettling,
Is outside.
And the only thing in your safe space is light,
Goodness,
Energy,
Anything that serves you for the greater good,
Anything that brings you peace.
Notice,
First,
What colors are around you.
As you survey your safe space,
What do you see?
In your mind's eye,
You might imagine sounds.
What kind of sounds are around you?
As you get your senses involved,
You might notice smells or tastes or actually feeling softness around you.
Perhaps you visualized yourself wearing a comfortable blanket and you can feel the softness of the blanket.
Whatever it is.
Now in that safe space,
Imagine you're calling in your supporters or a supporter.
That could be a friend or family member,
Living or dead.
It could be,
Based on your belief system,
A universal power or energy.
So you're calling to mind a person or an energy or a spirit,
Whatever has meaning for you to surround you and support you.
Now as I say the words safe and secure,
Notice how you feel in your safe space.
Notice how you're feeling physically and emotionally.
And as you are completely protected,
Call to mind the feeling of peace.
Because with safety and security and feeling protected,
You can also feel at peace.
Now if you were to turn to that source of support,
What would you ask of them?
What do you need in this moment?
You don't have to think it through,
Just ask and in this quiet space notice.
What do you need from your supporters?
Take a moment to return to your breath,
Noticing the inhalation and the exhalation.
And in a moment,
I'm going to ask one more question.
And you can choose to look at the answer that comes as coming from within you,
Your own knowing,
Or coming from your supporters.
So returning to that safe space,
Feeling a sense of security and safety and peace,
Feeling completely protected.
The question to ask is,
What message do I need to hear right now?
What message do I need to hear right now?
Drawing your awareness back to your breath,
Taking a few more moments in this space.
You might choose to let the visualization go and just remain in this moment,
Feeling completely at ease.
In a few moments,
We're going to end this meditation,
But take with you the feeling of supporters having your back,
Whether they're real,
Whether they're energetic,
Whether they're a spiritual source,
Whatever you believe.
Throughout the day,
Instead of feeling as if it's just you,
Imagine the supporters have got your back and are adding to your energy,
Adding to your power.
Now slowly bring yourself back into the room,
Kind of wiggling your fingers and toes,
Rocking your head from side to side.
And whenever you're ready,
Go ahead and open your eyes.
Thank you for joining me.
