Hello,
I'm Diana.
I want to welcome you to this meditation,
Feeling safe in the present moment.
This moment is just for you.
It's a pause.
It's a gentle breath.
A doorway into safety,
Into presence,
And into the quiet support of your own body.
There's no need to fix or change anything right now.
Simply being here is enough.
Let's begin.
If safe to do so,
Gently close your eyes or otherwise soften your gaze.
Take a long,
Slow breath in through your nose and a soft sigh out through your mouth.
And again,
In through your nose,
And one more time at your own pace.
Allow your breath to begin to settle into a natural rhythm.
There's no need to control it.
Just notice and just follow it.
Let your awareness gently travel down into your body.
There's no need to rush.
Begin by noticing where your body touches the surface beneath you.
Feel the weight of your body being held by the ground,
The chair,
The floor,
And the earth.
You are being held.
Now bring your attention to your feet.
Can you feel your heels?
What about your toes?
What temperature do you notice there?
Let your awareness rise slowly up through your ankles.
What are you noticing?
And your lower legs?
How do they feel?
What do you notice there?
There's no hurry.
Just follow the sensations,
Like when you're lovingly scanning your own body.
As your attention rises to your thighs and your hips,
See if you can gently release any tension.
You might imagine your muscles softening,
Like butter in the sun.
Now your belly.
Can you feel it gently moving up and down as you breathe?
Let it be soft and natural.
No judgment,
Just presence.
If you notice tension or discomfort anywhere,
That's okay.
Just acknowledge it.
You don't have to fix it.
Simply let your breath move around it,
Like a river around a rock.
Now up to your chest.
Feel the rise and fall.
Notice your heartbeat,
The miracle of being here,
Alive and breathing.
And then we move up to your shoulders.
Perhaps you can let them drop a little.
And then scan down your arm.
Notice your elbows.
And your hands.
Feel your hands.
Notice your fingers,
One by one.
Let your hands rest.
And finally,
Bring your attention to your neck,
Your jaw,
And your face.
Unclench your teeth.
Smooth your forehead.
Take one more slow breath in.
And as you exhale,
Imagine your whole body gently sinking,
Softening,
And settling.
In this moment,
Right here,
You are safe.
You are not in the past.
You are not in the future.
And here,
You are safe.
And now,
Silently or out loud,
Whichever suits you best,
Repeat after me.
This moment is safe.
I am supported by the ground beneath me.
If these words don't feel right for you,
You can let them go.
You can choose your own,
Or simply sit in silence.
I will repeat them again.
This moment is safe.
I am supported by the ground beneath me.
Know this.
It is safe to breathe.
It is safe to come home to yourself,
One breath at a time.
You can always choose to pause.
You can always choose to feel what is okay.
And now,
We start to gently return to the here and now.
Begin to gently wiggle your fingers and toes.
Feel the room around you.
Hear the sounds in the space that you're in.
Notice the light behind your closed eyes,
Or slowly blink if you wish to do so.
You are here.
You are in your body.
You are not alone.
You are doing beautifully.
And when you feel ready,
You can open your eyes.
For a last bit,
I would like to share a simple affirmation with you that you can use when it feels okay.
And that is,
With each breath,
I return to myself.
So let's take one last deep breath,
And thank your body for everything it does for you on a daily basis.
And when you feel ready,
You can go and go about your day gently and calmly,
And holding the sense of goodness that you just experienced with you.
Thank you for joining me today,
And have a wonderful rest of your day.
Till next time,
Bye.
