Hello and welcome to your practice today.
This is a practice for cultivating safety and goodness in the body.
Perfect for those moments where you feel a little out of control,
Finding places in your body that feel good and feel safe and amplifying those.
You show yourself compassion and love,
Not vilifying these moments.
So when you're ready you can take a seat or lay down.
If you feel comfortable today you can close down your eyes but if that doesn't feel good you can rest them on a point in front of you,
Letting your eyes soften.
Just settled and comfortable.
Take any movements just to drop a little bit deeper.
Move aside anything that could be distracting.
I invite you to place your hands somewhere on your body.
Rest one of your heart,
Your stomach,
Maybe on your thighs.
Don't question where they land,
Trust that wherever they land is good for you at this moment.
When you're ready begin to take some deep breaths in through the nose and out through the mouth,
Sinking a little bit deeper.
Continue these long and steady breaths.
Maybe these breaths themselves help alleviate some of these activated emotions that you're feeling.
If it feels good it might be nice to run your fingertips,
Your legs,
Your arms,
And comforting gesture to keep you in this moment.
Stopping your mind from running off into the thoughts.
As you continue this breath I'd like you to turn your attention inwards,
Focusing on your body now.
Scan your body from head to toe.
Think of this as a floodlight or maybe even a white light.
Watch it fall down of your head,
Your shoulders,
Your chest,
Your stomach,
Your legs,
All the way down to your feet.
This light brings more comfort,
It's gentle and nourishing.
Let's go ask this light to illuminate.
Point in your body where you feel good,
Feel safe.
This can sometimes take some time,
Sometimes it is the smallest of spots.
Sometimes it might be obvious.
Continue to scan your body until you come in contact with this point.
You can place your hands there,
Maybe it's your stomach or your heart,
Could be in your big toe,
Just whatever feels just a little bit safer and a little bit more good than everywhere else.
As you find this spot you can begin to breathe into it.
With each breath imagine it growing a little bit bigger,
This spot,
This energy,
You can give it a colour or shape.
Each exhale it grows a little bit bigger encompassing more of your body.
Feel this goodness and the safety,
Feel it spread just a little bit more.
Keep your breath deep and long.
Each time making this feeling of safety grow bigger.
It travels up your arms,
Your legs,
Your torso,
Your head.
Continue guiding your breath into it until you are fully encompassed in a ball of light.
Use a white light,
Maybe it's a golden light.
Whoever it looks for you today.
Feel yourself floating in this light.
Feel your safety,
Goodness,
Compassion,
Love.
Feel it wash over you gently,
Nourishing and soothing.
Any fears,
Any anxiety.
This ball of light you are sitting in,
Laying in.
Give it its protection,
This moment.
Outside of this bubble nothing can come in unless you allow it to come in.
Continue to breathe deeply.
Breathing in these good feelings,
These positive emotions.
Taking the time to really feel compassion for yourself,
Feel love for yourself.
Whatever was troubling you today,
There's nothing wrong with that.
Don't villainize yourself,
Your feelings are valid,
Your emotions are valid.
Take this moment to wrap your arms around yourself,
If that feels good give yourself a hug or a squeeze.
Give yourself comfort that you crave in this moment.
You can stay in this bubble,
This light for as long as you need,
For as long as you want.
If you're ready to come back,
Begin to wiggle your fingers and toes.
Take any movements,
Any stretches.
Start hearing the sounds around you.
If you're ready you can open your eyes,
Take a look around.
Taking the colours around you,
Take note of anything that looks beautiful.
Taking the goodness around you.
You're heard to be gentle with yourself,
Be loving with yourself.
Returning to this ball of light anytime you need it.
Otherwise,
I hope you enjoy the rest of your day.
