We're going to move into our guided meditation from here.
So if you'd like,
You can get yourself a cushion and a blanket.
You can find yourself some socks and let yourself settle into your body into this moment.
So go ahead and close your eyes and slow your breathing down,
Giving permission to yourself to just come back inside your body,
Coming back home,
And letting your breath come in a way that feels most nourishing and kind.
Maybe enjoyable,
Slow,
Long breaths.
And we're going to begin with really downloading some feelings of safeness.
So I'd like for you to just begin by maybe remembering a time in your life when you felt safe,
You felt secure.
It can be a memory in nature or a memory with somebody,
But a time when you felt safe.
And almost even imagining that you could flip through the pictures of your phone back to that time.
What was it like for you?
And imagine you could almost climb inside your body at that moment in time and breathe the way that you would have breathed when you felt safe.
What does safe feel like in your body?
So focusing on the sensations of safeness.
And you can add a mantra if you like.
Breathing in,
I am here.
Breathing out,
I am safe.
Breathing in,
I am here.
Breathing out,
I am safe.
Probably feeling yourself here in your body in this moment.
Breathing out,
I am safe.
Breathing in,
Here-ness.
Breathing out,
Safeness.
Here.
So feeling that quality of safeness really enter into every cell of your body.
Every cell is safe.
You are safe in this moment.
Really feel that.
And you are enough and you have enough.
So we'll move into another state of being which is enough-ness.
A state of feeling full.
And maybe you can go back through your memory,
Flipping back through images of your life,
Of times or a time when you felt full or enough.
And if you can't come up with a time when you felt like you were enough,
Then maybe you can just imagine what it would feel like if you were enough exactly as you are,
But nothing had to change about you.
You are enough.
You have enough.
So now you focus your breath on this feeling of fullness in your heart.
And this feeling of grounded-ness.
In your body.
I am enough.
I have enough.
There is enough.
Breathing in the sense of fullness.
Let it fill your heart.
Let it fill every cell of your body.
Breathing out enough-ness.
I am enough.
I have enough.
And now moving over to our third inner resource of connected-ness.
Feeling connected to each other,
To people that we love,
But also just to the greater whole of our planet,
Animals,
Nature,
Spiritual connection,
Connected-ness,
And interconnected-ness.
Going back through those images again,
Maybe this week or across your life,
Of just a time when you felt connected,
Part of,
Touched by somebody,
Understood,
Cared for.
Remembering what that felt like in your body.
To be cared for,
And to care.
And feel that in your heart.
The feeling of caring.
The feeling of being connected.
The feeling of love.
And breathe it in.
I am cared for.
And I care.
Breathing in,
I am cared for.
And breathing out,
I care.
Let that feeling of being cared for and caring enter every cell of your body.
Let it come in with your breath.
And send it out with your breath.
I am cared for.
And I care.
And so we download and encode in our nervous system.
I am here.
I am safe.
I am enough.
I have enough.
I am cared for.
And I care.
These feeling states that ground us and support us and connect us.
And just really breathe them in.
And this meditation will soon come to an end.
But even when the medication comes to an end,
You can carry these feeling states with you.
You can remember these simple statements,
How it feels in your body,
When you need it,
When you wake in the night,
When you struggle during the day.
Because you've encoded it into your nervous system.
And you can remember to tell yourself,
I am here.
I am safe.
I am enough.
I have enough.
I am cared for.
And I care.
These things are true.
And taking in your deepest breath.
Bring awareness to your hands,
Wiggling your fingers.
Bring awareness to your face and smiling.
Bring awareness to your head and neck and just gently moving any subtle movements to start to awaken your body.
And when you're ready,
You can open your eyes and come fully back into the room.
Palms together into Anjali Mudra.
I like to take three bows at the end of my meditation.
The first bow is to just let go.
I bow to all of you.
Thank you for coming and being here together.
I bow to all of you.
We bow to each other.
And the second bow is to our teachers and all of their offerings to us.
Thank you to our teachers.
And then the third bow is to ourselves.
So closing our eyes,
Turning our eyes inside and bowing to ourselves.
And if you have a journal,
I would like to do just a quick little self-reflection.
So grabbing your pen and paper.
And the first thing I'm gonna do is just tell you those simple mantras so that you can remember them.
So you may wanna write these down.
The first mantra had to do with our threat system.
So that's one to use when you feel threatened or unsafe and the mantra is,
I am here,
I am safe.
When we feel threatened,
It's helpful to find safety and we can find safety in our bodies.
I am here,
I am safe.
The second mantra is when you notice yourself going into overdrive,
Into doing,
Into competing,
Into that cycle of striving.
And that mantra is,
I am enough,
I have enough.
Sometimes I like to say,
There is enough.
I don't need to hoard it all up for me,
There's enough.
And then the third mantra is for when you're feeling disconnected and that one is,
I am cared for and I care.
And sometimes that being cared for can be just turning towards yourself,
But caring for yourself.
Like I care for you,
I care for me,
Therefore I'm cared for.
At least someone out there cares for me because I care for me.
And then I care.
And what do you care about?
Who do you care about?
There's so much to care about.
So those are three really simple,
Sweet mantras that you can use and you can do it during your day when you need it.
