Welcome to this guided meditation.
This practice will allow you to create your very own safe place.
This visualization technique can be used to soothe yourself by imagining a peaceful and relaxing safe place where you can relax and find inner peace.
Go ahead and make yourself comfortable.
Find a posture that feels right for you today.
Relax your body.
Roll back your shoulders slightly and keep them down away from your ears.
Rest your hands wherever they fall most naturally.
And then gently close your eyes.
Begin to observe your breath.
Notice how your breath flows in and out of your body.
Make no effort to change your breathing in any way for now.
Simply notice how your body breathes.
Observe how your breath continues to flow.
Deeply.
And calmly.
Notice the inhale followed by a pause and then the way the air is released gently.
Observe the small breaks between each breath.
Feel the air entering your nose,
Traveling down into your lungs.
As you exhale,
Feel the air come back out again.
Feel your chest and your belly gently rise and fall with each breath.
Now,
Let's begin to deepen the breath.
Take a long,
Deep inhale through the nose.
And then release the breath out slowly and gently through the mouth.
Breathe in deeply and breathe out slowly and gently.
Let it all go.
One last time,
Breathe in deeply… and breathe out slowly and gently… Give yourself permission to relax into your body.
Relax into your space.
Now allow the breath to settle.
Let it be soft and natural.
As your breath returns to its natural soothing rhythm,
We will now create a safe place within our minds.
This way,
We can build an internal sense of safety by developing a safe place in our imagination.
This can help us feel calmer.
More secure and relaxed.
I invite you to bring to mind a safe place.
A place no one else knows but you.
This can be somewhere you have been to before.
Something you have daydreamed about.
Or it can be imaginary.
A place that is calm and peaceful.
Where is your safe place?
Is it indoors or outdoors?
What does it look like?
Maybe you are in a beautiful garden.
Maybe you are on a beach or in the mountains.
Maybe you are in a magnificent rainforest or a cozy cabin in the woods.
Wherever you may find yourself,
Allow this place to embrace you in feelings of safety and serenity.
In this place,
You feel protected and loved.
Take a moment to notice what type of place your mind chooses as your safe place.
Acknowledge that in this place of safety,
No one can come without your invitation.
In this place,
You are always calm and at peace.
Each time you want to visit this place,
You can always develop it and allow it to become more and more beautiful.
Allow yourself to see what is here today.
Take a look around you.
And notice what you see.
What colors can you observe?
Notice all the textures and shapes,
The objects and items that are present.
What else can you notice?
Observe what you can touch in your safe place.
Notice if there is a breeze or wind you can feel on your skin.
How does the air feel on your body?
Is it warm or cool?
Allow yourself to take in all the senses.
Focus on any physical sensations you may feel.
Anything you can touch.
Feeling calm,
Serene and peaceful.
Breathing gently.
IN and out.
Observe what you can hear.
Notice any particular soothing sounds around you.
Are there birds overhead?
Listen to their singing.
Maybe there is a stream nearby or the sound of the ocean waves lapping against the shore.
Or maybe there is silence.
However,
You decide your safe place to be.
Is perfect.
What can you smell?
Maybe you can sense the fresh air around you.
Maybe you can pick up the salty breeze from an ocean.
Wood burning.
Eucalyptus.
Or tea brewing.
Whatever it may be.
Simply notice what you can smell and allow these scents to relax you deeper.
Imagine the details of your surroundings.
Notice the season.
Notice the temperature and the weather.
Notice the ground.
Is it earthy soil,
Cobblestone,
Or sand?
Or maybe there are hardwood floors or soft carpets.
What does the surface feel like beneath your feet?
As you continue to explore your safe place,
Allow your awareness to drop down into your inner experience.
As you rest here,
Peacefully,
Notice how your body feels.
Maybe your chest is open,
Shoulders and neck loose and relaxed.
Maybe you are breathing in a slow,
Steady rhythm.
Taking long,
Full breaths.
Maybe you can experience a sense of coziness within your body.
Comfort and security.
Notice what thoughts are going through your mind as you enjoy your safe place.
Allow yourself to experience positive and welcoming thoughts.
You may want to use some positive statements to help yourself remain grounded in your safe place.
I am safe.
I am loved and protected.
Beauty surrounds me.
As you embrace this loving experience for yourself.
Notice what emotions arise.
In your safe place.
Maybe you feel joyful.
Content.
Focused.
Peaceful.
Maybe you feel grounded.
Connected.
And worry-free.
Allow yourself to experience these feelings with great ease.
Allow these positive feelings to run through you freely.
Take another full,
Deep breath in and release the air slowly and gently,
Picturing yourself enjoying your safe place.
Once you have imagined your safe place in detail,
You may choose to give it a name,
A single word,
Or a phrase that you can use to bring that image back whenever you may need it.
This safe place is always yours,
And it is always present within you to support and comfort you.
You can choose to stay in your safe place a little while longer,
Enjoying the peacefulness and serenity of it.
Or you can slowly return to your surroundings.
After you have thoroughly visualized this place and are ready to leave,
Allow yourself to come back into your body slowly.
Know that you can always return to your safe place whenever you like.
Give your toes and fingers a wiggle.
Sway your head from side to side.
Feel the clothing on your skin.
Notice the contact points between your body and the surface beneath you.
Notice any sounds in your environment.
And when you are ready,
Gently open your eyes.
