Safety is one of our greatest human needs.
In fact,
It represents the second tier in Maslow's hierarchy of needs.
Even when we are physically safe in our immediate environment,
There are times that we may still feel unsafe due to stress or anxiety.
In these times,
Meditation can help to inform your brain and your body that in this moment,
You are okay,
What has happened in your past or what you are worried about in the future.
Meditation can ground you in the present.
Find a comfortable position,
Either seated or lying down,
And begin to notice your surroundings.
Notice the sounds close to you and those far away.
Notice anything you see with your eyes or behind your eyelids if they are closed.
Feel the texture of the surface that you are sitting on.
Notice if there is a smell or taste present.
Notice your breath.
Where do you feel it?
How would you describe the rhythm?
When you are feeling fearful,
It is easy to lose track of your natural and peaceful breath.
So if it is possible,
Start to accompany your breath with simple counting.
As you inhale,
Count from 1.
As you exhale,
Count from 4.
If that feels okay,
Try to make your exhales a little longer now.
Inhale up to 4.
Exhale down from 6.
If your breathing has slowed to a comfortable rhythm,
You might extend your exhale by 2 more counts now.
Inhale up to 4.
Exhale backwards from 8.
After your next exhale,
Let go of the counting.
Notice any change in your body after this simple counted breathing exercise.
Begin to create a picture in your mind's eye of a safe and peaceful place.
What is the first place that comes to mind?
Is it somewhere outdoors or indoors?
It may be a small place or a large one.
Create an image in your mind now of this serene place.
Imagine yourself looking around from left to right and top to bottom,
Behind you and below you.
Allow details of this peaceful place to emerge.
Or is there a comforting person present with you?
Are there animals?
You are in complete control and can choose who you invite into this space.
What do you notice with your senses?
What is the temperature like in this place?
What sounds are present?
Are there any smells?
Does this place remind you of somewhere you've been before?
Or is it a completely new creation of your imagination?
If there is anything about this place that doesn't feel quite right to you,
Change it.
What would you create instead?
As you take in the surroundings,
Know that this place is your special place,
Made just for you,
Just the way you like it.
Safe and welcoming.
Take your space and find somewhere that you could sit or lie down.
This could be on the ground,
In a hammock between two trees.
Imagine this comfortable surface cradling you,
Allowing you to relax even more.
If there's anything you can do to make yourself more comfortable in this place,
Create that in your imagination now.
Sense a feeling of calm and peace.
Wash over you,
Feel your scalp soften and relax as if more is being gently pulled from the top of your head.
Feel the muscles of your forehead and eyes soften and relax.
Your cheeks,
Your ears,
Your jaw can be soft.
Feel your shoulders release away from your ears.
Let the relaxation float down to the tips of your fingers on both hands.
Feel openness and softness through your chest and your belly.
Feel your hips grow more and more as you sink into the surface that you're resting on.
Let this wave of relaxation flow down your knees to the tips of every toe.
In this state of open relaxation,
I invite you to welcome the following affirmations.
Breathe calmly and easily.
As these affirmations are spoken,
Silently recite them.
I am safe in this moment.
Easily.
I am safe in this moment.
Calmly and easily.
I am safe in this moment.
Open your senses to this peaceful place that you are immersed in.
Recognize the sights,
Sounds,
Smells,
And sensations present here.
You need to remind yourself,
Okay,
In this moment.
You need to be in this imaginary place in your mind,
Waiting for you the next time you need it.
Turn your attention back to the present.
Notice where your body sits or lies.
The sounds that are present in your mind.
Touch each fingertip to your thumb.
Feel its texture.
Shift your weight.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
Feel the sensation of the body.
