Welcome.
This is your time.
To come home to your body.
To return to the present moment.
To remember that right now,
You are safe.
Let your body settle in whatever position feels best for you right now.
Lying down is beautiful for this practice.
And seated is just as welcome.
Wherever you are,
Let yourself begin to arrive.
Take a slow,
Deep breath in… …and a long,
Easy exhale out.
Again,
Gently inhale… …and slowly exhale,
Letting your body soften.
Let your breath move in and out like a wave.
No effort.
No pressure.
Just presence.
If you've been living in survival mode,
Always scanning,
Bracing,
Watching… I want you to know there is nothing wrong.
Your body is wise.
It learned how to keep you safe when it mattered most.
But now,
In this moment,
We are going to offer your body something new.
A chance to feel safe.
A chance to rest.
A chance to remember,
I am safe now.
Let's begin a gentle body scan to invite safety,
Softness,
And presence into every part of you.
Let's start by bringing your awareness to the crown of your head.
You don't need to change anything.
Just notice.
Is there tension here?
Tingling?
Numbness?
Whatever you find,
It's welcome.
Softly say in your mind,
I am safe now.
Let that phrase wash over the crown of your head like warm light.
Now gently move your attention down to your forehead.
Your eyes.
Your cheeks.
Your jaw.
So much alertness can live here.
If you notice clenching,
Furrowing,
Holding,
Just breathe into it.
And whisper again,
I am safe now.
Let the muscles of your face soften just a little.
Let your eyes rest back.
Let your jaw unclench.
Let your brow smooth.
Now bring your awareness to the neck and throat.
This is such a tender place,
Where so much has been held.
Words unsaid,
Truths swallowed,
Tensions stored.
Place a kind awareness here,
Like a hand resting gently on you.
And say to yourself,
I am safe now.
It is safe to speak.
It is safe to breathe.
It is safe to be me.
Now bring your awareness to the shoulders and your upper back.
Notice if you're still holding something here.
Responsibility,
Protection,
The weight of the world.
What would it feel like to let your shoulders drop just a little?
To release even one thread of that weight.
Breathe into this space and repeat,
I am safe now.
I don't have to carry everything.
Now move your awareness into your chest and your heart space.
Sometimes the heart holds old fear,
Grief,
Numbness.
Sometimes it feels like it's guarding against the next blow.
Whatever is here,
Move it.
Meet it with tenderness.
You might even place a hand over your heart and feel its rhythm.
Let this be your reminder.
I am here.
I am safe now.
Next,
Bring your attention to your belly.
This is where the body often stores deep survival energy.
Tightness,
Butterflies,
Pain,
Or shutdown.
Can you let your breath travel here gently?
Let your breath tell your belly.
It's okay to soften.
It's safe to receive this breath.
I am safe now.
No forcing,
No pushing.
Just a soft permission to feel.
Now feel into your pelvis and your hips.
The seat of grounding,
Safety,
And instinct.
So many of us have learned to disconnect from this area.
But today,
You are allowed to return.
Notice whatever you feel here.
Sensation,
Emotion,
Stillness.
And breathe down into the hips.
Feel their weight sinking into the earth.
And silently say,
I am supported.
I am grounded.
I am safe now.
Now slowly scan down through your legs.
Your knees.
Your calves.
Your ankles.
Feel the heaviness here.
The grounded strength.
The connection to the floor beneath you.
Feel gravity holding you gently.
You don't have to do anything.
You don't have to run or freeze or fight.
You are allowed to be.
Finally,
Bring your awareness to your feet.
The part of you that's always been ready to move,
To flee,
To react.
Let them be still now.
Let them rest.
And feel the breath.
Feel the steadiness of the ground beneath you.
And say again,
I am safe now.
My feet don't need to run anymore.
My body can stay here in peace.
Now take a moment to feel your whole body,
From head to toe,
Resting in the truth of this moment.
You are here.
You are whole.
And right now,
You are safe.
Let this be your mantra,
Your medicine,
Your anchor.
I am safe now.
I am safe.
Now,
I am safe now.
Repeat it silently like a lullaby to your nervous system until your body believes it.
Thank yourself for showing up for this practice.
For being willing to come home to your body,
Even when it feels hard.
The more often you return,
The more the body remembers it is no longer in danger and peace is possible.
Rest in that knowing.
I am safe now.
