Find a comfortable space where you can feel the most at ease,
Perhaps lying down on the floor,
A couch,
Or a yoga mat.
Gather any cushions or blankets that can help you feel supported and cozy,
Like a pillow underneath your knees or something lightly covering your eyes.
Take the time you need to get as comfortable and feel as supported as you can.
Cultivating a sense of safety in your experience,
In your body,
Begins by starting to notice places that feel more open,
Less constricted,
Less tight.
Areas where you can breathe with greater ease.
Areas where you notice perhaps an absence of sensation or a presence of ease.
Start by gently closing your eyes if that feels comfortable for you.
If it's an eyes-open day,
Allow your eyes to rest on something for a few moments and allow them to hang out there.
Take a deep breath in through your nose.
Notice your lungs expanding.
And exhale so slowly through your mouth,
Noticing if tension starts to release.
Do that a couple of times,
Breathing in and seeing if you can slow down your exhalation while you invite in the qualities of arriving.
Breathing with the quality of arriving.
And then flutter open your eyes to become aware of your surroundings.
Take the space around you in.
The colors,
The shapes,
Textures,
And details.
Allow your gaze to settle on something that brings a sense of warmth or calm.
A soft color,
A comforting object,
A soothing quality of light or texture.
Take a moment to form a connection with this vision.
Form a connection with what you've allowed your eyes to rest on.
And sense the pleasantness,
Sense the warmth or sweetness in the connection to this thing.
Breathe in deeply as if you could absorb the soothing aspect of the connection between you and where your eyes rest.
As if you could absorb the soothing atmosphere around you.
Notice how your body responds to allowing your eyes to settle on this thing.
And bringing forward the feelings of connection while breathing in the ease and soothing qualities of your connection to it.
You can stay with your eyes open or continue with eyes closed.
Notice where you feel the resonance of this moment.
It may appear as a softening in your shoulders,
A gentle warmth in your heart or solar plexus,
A little relaxation in your legs.
If nothing arises for you to notice,
That's okay.
Trust whatever does or does not come up and resist the urge to analyze or change it.
As you continue to notice your breath and to see if you can particularly lengthen your exhalations,
See if you can invite that feeling of connection,
Warmth,
Pleasure or even just okayness to spread through your body.
With each inhalation,
Imagine drawing in a sense of safety and comfort.
With each exhalation,
Imagine releasing tension and discomfort.
If you notice tension or discomfort,
That's okay.
It's perfectly okay to also notice what's there.
See if you can notice alongside also noticing breathing in safety and comfort,
Exhaling out tension and discomfort.
Trust that as these two awarenesses are alongside each other,
You are supporting your body in finding its natural state of balance.
Notice if there are any images or emotions that are arising with the body sensations.
You may visualize a peaceful scene,
Feel a gentle wave of relaxation or sense a feeling of reassurance spreading through you.
Whatever arises is valid and welcome.
If a wave of emotion or memory comes up that feels different from the soothing,
Peaceful energy you are breathing in,
See if you can accept and allow it to be there alongside,
Not instead of.
Notice it and also notice breathing in feelings of peacefulness and safety,
Breathing out tension and discomfort.
If nothing arises,
That's totally okay.
Sometimes simply allowing ourselves to be here is enough to cultivate a sense of safety and plant seeds of relaxation.
Continue to breathe gently,
Allowing each breath to deepen your connection to this feeling of safety within you.
Notice how your body responds to each breath.
Perhaps you notice greater ease with each breath cycle.
As we start to conclude practice,
Remember that each time you engage in this meditation,
You strengthen your body mind's ability to experience safety,
Being okay and relaxed.
This gentle practice of self-care replenishes your inner resources,
Restores fullness to your reservoir,
Supporting you in facing life's challenges with greater resilience.
Take a few more moments to bask in this feeling of safety and relaxation.
When you're ready,
Gently open your eyes and bring your awareness back to the present moment.
As you do,
Take a breath with the quality of conclusion and commitment to bringing forward all your good work.
