Hi and welcome.
I'm going to lead you through one of my favorite practices for nervous system support and building up our sense of safety and secure attachment.
When I first started using this practice,
I really loved the ability to get creative about connecting with protective energies,
Wild animals,
Ancestors,
Guides.
I think most of us have gone through times where we felt like we really needed some extra support or a sense of safety in the world felt a bit threatened.
And this practice can really help.
It can also help us connect to our own confident protective natures.
So while I lead you through this practice,
Know that there is no one way to get this right.
You don't really have to do anything right now,
But follow my voice and give this practice a shot.
And please know that if anything doesn't feel quite right to you,
You can and should stop at any time.
Some people like to do this practice with their eyes closed,
But you can also keep your eyes open or with a soft gaze if that feels better for you today.
Let's begin together.
Before we go anywhere in your imagination,
Let's just make sure your body feels here and present.
Take a moment to get comfortable.
You might be sitting upright with your feet on the floor or lying down somewhere cozy,
Letting your hands rest wherever they feel natural.
Gently notice the weight of your body.
Notice where you're being supported by the chair or the surface underneath you.
And take a moment to just notice your breath without having to change it in any way.
If it feels okay for you,
Let your shoulders drop just a little.
Maybe soften your jaw just a little.
And let's take one more breath together.
Now I invite you to imagine a place that feels calm and steady for you.
It might be somewhere real,
Your couch,
A quiet beach,
A friend's kitchen.
Or it might be imagined,
A cabin on a lake or a wide open meadow.
Don't overthink it.
Just let your mind land somewhere that feels even 5% safer.
Good.
Now that you have that image,
Notice what it's like there.
Notice the details of the landscape,
The colors.
Is it bright or is it softly lit?
Is it warm or is it cool?
Are there any sounds nearby,
Perhaps music or voices,
Sounds of nature or complete quiet?
Take in every detail of this safe space until it's so clear you feel like you could reach out and touch it.
And as it becomes ever more clear,
Let your body settle just a little more into this safe place.
Now we're going to invite a caring protector to join you here.
This protector is someone real or imagined who helps you feel safe and cared for.
They are strong but not aggressive.
They are fully on your side and completely committed to your well-being.
Maybe there's someone in your history who showed up for you,
Even temporarily,
And took a stand on your behalf or empowered you.
This might be a loving family member,
A friend,
A teacher,
A therapist.
Your protector might be a mythical figure or a character from a book or a film.
Maybe it's a spiritual leader or someone you haven't met in real life.
Or maybe your protector is an animal.
There is no right way to do this,
No correct protector.
It's about whatever feels right for you.
So take a moment and let your mind choose or create someone who feels grounded,
Competent,
And steady.
You don't have to force it,
Just notice who or what shows up.
Once you have your protector,
Invite them into your safe space and notice how they arrive.
Are they close by or watching from a distance?
Notice their face,
Their posture.
The energy they bring.
Imagine them looking at you with warmth.
They see that you are worthy of care.
Notice what happens in your body as that care lands.
Notice the experience as you let this protector support you.
Do you relax a little?
Take up a bit more space perhaps?
Do you notice a bit of warmth in your body?
Or maybe you even notice a touch of grief for not having had this protection before.
There is no right way to feel.
Whatever emerges for you,
Just let it be here,
Safe with your protector.
Now imagine your protector turning towards you and offering some kind of direct care.
They might place a hand on your shoulder.
They might say something like,
I'm here,
You're not alone anymore.
Notice what it's like to hear that.
To feel their presence.
If it feels unfamiliar or emotional,
That's okay.
Just let your nervous system take in even a small amount of this support.
Ask your protector,
What's one small way I can practice finding more safety for myself this week?
Maybe they offer you some words.
Or maybe they offer you an object or a gift.
If you're not sure right away,
That's okay.
Just give it some time and notice what comes.
Take a moment now to thank your protector for their offer and for their care.
And here we're going to start to close.
The visualization.
So take a moment to let your protector know that this is not goodbye.
Just a see you later.
And as we close,
Know this.
You do not have to do this perfectly.
This practice works through repetition.
A few minutes here and there.
Imagining your protector.
Imagining the gift or the symbol or the words that they gave you.
And letting your body feel supported.
So that your nervous system can learn to feel a little bit more safety over time.
Knowing that you are worthy of care and protection.
And that you are not alone.
So start to come back to your body.
Feel your feet.
Feel your hands.
Maybe give yourself a hug.
Give them a little wiggle.
Feel the surface beneath you.
And let's take one final breath together.
When you're ready,
Gently opening your eyes.
Looking around the space.
And going back to your day with care.
