This is a breathwork practice to cultivate a sense of safety.
Begin by sitting on your mat and looking around your space.
Turn your head all the way to the left.
Look up.
Taking in whatever you see.
And look down.
Taking in whatever you see.
Now,
Turn your head to the right and do the same thing,
Taking in your surroundings.
And looking right in front of you,
Above you,
Looking at the ground,
Beneath you,
And looking behind you.
You've taken in your entire space,
And your space is safe.
If there's any other aspect of the room that you'd like to take a look at,
Do that now.
Letting your system recognize that your surroundings are safe,
That you are safe.
When you're ready,
Go ahead and lie comfortably on your back,
Using pillows and blankets or bolsters as you wish.
Begin by intentionally relaxing your body.
Relaxing your face,
Your entire head,
Relaxing into your neck and shoulders,
Down your arms,
Into your hands.
Relax into your torso,
Front and back,
Down into your hips,
Seat,
And pelvic area.
Relax down both of your legs,
And into your feet.
Now,
Let's check in with a few spots and invite a little bit more relaxation.
Bringing your attention to your jaw,
Really allow the jaw to soften.
And then moving into your back body,
Invite the entire back body to just melt into the floor.
The back of the head,
Neck,
Shoulders,
Down into your back,
Your seat,
The back of your legs.
And then let the front of your body do the same thing.
Gravity,
Drawing you down into the floor.
From here,
I'd like you to think of a time in your life that you felt most safe.
If you have more than one experience like that,
Just choose one for now.
A moment that you felt really safe.
Choose a moment that isn't complicated,
A moment that doesn't also bring up challenging feelings.
I want you to really focus on an experience of safety and start to cultivate that sense of safety in the body.
Once you have a sense of what safety feels like in your body,
Begin to really focus on that sensation.
And now we're going to use the breath to circulate this sense of safety throughout the body.
Breathing through your nose,
Breathe into the places in your body that you're most aware of a sense of safety.
And exhaling through the mouth,
Start to send that energy of safety through the body,
Exhaling through the mouth,
Spreading it out.
Connect your inhales and your exhales so that there's little to no space between the inhales and exhales.
Deep,
Consistent,
Circular breathing,
Making contact with safety in the body.
And sending it in all directions of the body,
Up into the head,
Down into the toes,
Into the fingertips.
Continue breathing,
Continue making contact with a sense of safety.
If at any time you need to use some words or images to cultivate that sense of safety again,
Do so.
And then keep using the breath to circulate that through the body.
Keep breathing.
Keep connecting to safety.
Using the breath to fill every cell of your body with a feeling of safety.
Keep breathing in through the nose,
Out through the mouth,
Connecting your inhales and your exhales,
Creating a flow of safety through the body.
Staying with this,
Continuing to breathe,
Continuing to make contact with safety in the body.
You are safe.
You are held in love.
You are safe.
And now beginning to allow the breath to move to its own natural pace and rhythm.
If you like,
You can inhale and exhale from the nose,
Finding stillness,
Peace and calm.
Affirming to yourself now,
I am safe.
I am held in love.
I am safe.
I am held in love.
Take as long as you'd like to integrate the experience.
And when you're ready,
Open your eyes.
Thank you.
