For this practice,
May you find a place to really rest and slow down.
You can be seated or laying down,
Whatever feels best for you and your body.
Your eyes can be open,
Allowing yourself to gaze gently at whatever is in front of you.
Or maybe you'd like to grab a candle to gently look at or look out your window in nature.
Something that would feel calming and relaxing.
Only you know what you need,
What would feel best.
Breathing in slowly through your nose,
Exhale slowly out the mouth.
Breathe in really gently,
Exhale let it go.
One more deep breath just like that,
In through your nose,
Exhale.
Just noticing if you're able to feel yourself settle,
Maybe for the first time in a while.
There's a very,
Very gentle shift.
Breathing slowly in,
Exhale let it go.
My friend,
I am so proud of you for choosing to press play on this meditation.
Instead of running from your trauma and avoiding all of the emotions that are swirling around within you,
You are choosing to turn toward yourself and hold yourself.
Just noticing this lasting emotional response that's within you.
Just gently witnessing with so much compassion.
As you do this,
You are telling your mind,
Your heart,
Your body,
I see you,
I see you.
Breathe in and exhale.
I see you and it makes sense how you feel.
What's happening is that the mind still thinks you are in danger,
But you my friend are safe right here in this very moment.
You are safe.
Breathe in and let it go.
Slowly use your creative mind to begin to visualize the most beautiful,
Safe place that you know.
Maybe you've been there before or you've never been there.
Begin to visualize all the parts that make up this safe place for you.
Imagine being held in this space,
Noticing the colors.
Maybe you're out in nature,
You notice the trees,
The warmth of the sun.
You are safe here.
You are relaxed.
Breathing in slowly and exhaling.
Just sort of drifting away into this place,
Noticing how this makes your mind and your body feel.
Intrusive memories or thoughts arise during this time.
Take a deep breath in and exhale,
Knowing that these thoughts are impermanent,
That they will come and they will go.
You are safe in this place.
You are relaxed.
If it feels okay to you,
Start to visualize yourself in this place and then a version of you,
A past version of you,
Walking up to you.
Maybe it's a little version of you and you whisper to yourself,
I am here to take care of you.
I love you.
You are brave.
You are valuable.
You are worthy.
You are safe.
Imagine you gently reach your hands out to meet this little version of you.
You hold hands with you.
You remind yourself that there's nothing to fear,
That you are here with you.
I love you.
You are safe.
Feeling your hearts connect,
Your souls connect.
Breathing in.
As you exhale,
Just gently let this visualization go.
Coming back to the very moment that you are in.
We don't erase our trauma.
We reduce the impact it has on us.
Slowly over time,
May you remember that nothing can bring you down,
That you can soothe your nervous system and come back to the safe place within you always.
One breath at a time,
Releasing any stuck energy,
Any slowly recalibrating.
Inhale deeply.
Exhale,
Let it go.
I am safe here.
I am okay right here.
If it feels grounding and okay to you,
Place your hands over your heart and repeat those affirmations to your heart.
I am safe here.
I am okay right here.
I am safe here.
I am okay right here.
Regaining your presence,
Shifting out of the overthinking mind into your heart,
Using your breath to anchor you back and to regulate your soul.
Breathe in.
Exhale.
Just noticing how you feel,
Even if the shift is very,
Very subtle.
May you continue to turn toward you as you heal and free yourself,
Continuing to settle back into your safety,
Back into the home that is within you.
Breathe in and exhale.
From my heart to yours,
Sending you so much love and healing energy.
I'm always here for you.
Most importantly,
You are always here for you.
Don't you forget that.
You are never alone in any feeling.
And all it takes is a couple deep breaths to come back to your safe place and return to a steady,
Calm state.
