Welcome to this supportive practice for grounding back into your body.
Your only responsibility for the next few minutes is to listen to the sound of my voice and allow your body to gently respond to my words.
This will happen naturally and requires no effort on your part.
If it feels like breathing is hard for you right now,
It is not because you don't have enough oxygen.
It's actually because you have too much oxygen.
Your subconscious mind read fear and your primitive mind kicked in and started responding as if you were a zebra in the jungle outrunning the lion.
But you are not a zebra and there is no lion.
So you don't need all that oxygen.
And you're probably sitting or laying down right now,
Not running.
So allow your body to exhale some of that oxygen.
Breathe out with me for six.
One,
Two,
Three,
Four,
Five,
Six.
And breathe in for three,
Two,
One.
Back out for six,
Back in for three,
Back out for six.
Continue to breathe this way,
Shortening the in-breath and elongating the out-breath.
This is already signaling to your body that you are all set with the extra oxygen.
This is already bringing your body so effortlessly into the parasympathetic nervous system where you can rest and digest and heal from this experience.
Continue with this breath as you allow your body to relax,
Allowing your jaw to unclench,
Allowing your teeth to separate in your mouth,
Dropping your shoulders down your back,
Allowing the chest and the heart space to soften,
And allowing your belly to gently rise and fall with the breath.
And as you come into even deeper relaxation,
Just notice the items you have to ensure your survival in this moment.
Maybe you have access to water in the next hour or two,
Or currently.
Access to food in the next hour or two,
Or currently.
Access to oxygen,
Which we know you have.
Maybe there's even additional items you have for comfort,
Such as a place to rest your head,
A cell phone,
Or headphones that you are listening to this meditation on.
A soft place to rest your head for a moment,
Clothes on your body.
Perhaps you might look around and see other safe,
Relaxed people around you,
Further indicating your environment is safe.
And now we begin to allow the subconscious mind to begin to understand you are safe.
And now your body responds accordingly,
Softening and relaxing a little bit more.
See,
Your nervous system is not actually responding to a threat in your environment.
Your nervous system is responding to your mind in the way your mind has unnecessarily perceived a threat that is not occurring.
Look at the way your mind provided you all this extra strength to escape something that you actually did not need to escape.
We can now say,
Thank you,
Mind,
For the unnecessary strength.
Thank you,
Mind,
For the unnecessary strength.
The fear in this moment is not actually from the environment.
It's a response to uncomfortable sensations you are experiencing in your body.
Mind responded unnecessarily,
And then your body responded to your mind's cues.
And now you are here,
Responding to the sensations that have occurred as a result.
So the good news is,
Mind and body is working exactly how it's meant to,
Just unnecessarily.
Because now you are listening to my voice,
And your mind is remembering safety,
And your body is remembering safety.
And although you might be feeling uncomfortable,
You are not unsafe.
This is just sensation,
And sensation can't hurt.
It's unpleasant,
But it's not harmful.
And your body is not trying to hurt you with this sensation.
Actually,
Just the opposite.
It was trying to keep you safe with unnecessary strength that you do not need.
And you can be with sensation.
The body never actually feels anything it's not safe enough to feel.
So the fact that you are feeling uncomfortable sensations further indicates your safety,
And your body's ability to move this through.
Notice the ways,
Even ever so subtly,
That your body has already began to relax,
To soften.
Notice how even just slightly,
Your body has responded to these new cues.
Your body is beginning to recognize that you don't need all this sensation.
You are safe.
Begin to imagine now,
The presence of a beautiful glowing golden light.
This light arrives at the crown of your head,
And as you breathe in,
You pull this light down through your body.
And this light just melts over and through your body,
Signaling peace to each and every cell it touches.
This light carries with it the highest,
Most healing vibrational frequency.
Every cell it touches softens.
This beautiful golden light washes over your face and your throat like a blanket it drapes down your shoulders,
And your arms,
And your hands.
And it washes over your heart space.
It flows down the back of your neck,
Your spine,
And circles around your belly.
It washes over your hips and your lower back,
And it drapes down your legs and feet,
And pours back into the earth.
This golden light encapsulates your entire body in the most protective,
Healing frequency possible.
And now,
You are fully encapsulated in a beautiful circle of glowing golden light.
And only light and love,
And that which can be transmuted into light and love,
Is allowed past this protective golden bubble of light.
Continue to focus on deep,
Long exhales,
Continuing to bring the body into the parasympathetic nervous system,
Where it can fully rest and recover.
As you exhale,
You move any energy that is no longer necessary out through the soles of your feet into the earth.
The breath carries this energy down and out of your body and grounds it into the earth.
And your entire body sinks even just a centimeter or two deeper into the surface that holds you,
Feeling so held and so protected.
Take one last moment to visualize the safest,
Most peaceful place you can imagine,
Perhaps a place in nature.
And as you arrive in this peaceful place,
You feel all the textures of this place.
The smells,
The temperature on your skin,
How the air feels,
Any sounds you can hear,
Taking in all of the colors and the shapes of this beautifully peaceful place.
Noticing now,
A soft smile washes over your face,
Knowing that the mind does not know the difference between real and imagined.
So the deeper you can sink into this safe place,
The safer your body begins to feel.
This safety becomes your reality.
Stay with this visual for as long as you need to.
You are safe.
You are held.
This too is already passing through you.
You have just rewired your mind for safety and created a new neurological pathway to deep and restorative healing.
