Welcome to this guided meditation to help you feel safe.
Find a comfortable and supported position.
You can sit up or lie down.
Let your body settle into the surface beneath you.
Feel the support sustaining your weight.
And silently remind yourself.
I am supported in this moment.
I am safe.
Notice the points of contact.
Your feet.
You're back.
Your hands.
And allow these areas to become a little heavier.
Bring your awareness to your breath.
And without changing anything.
Simply feel the inhale.
And the exhale.
Maybe the bread is shallow,
Or red,
Or maybe it's calm.
That is okay.
You don't need to change or fix anything.
Gently,
Allow the exhale to lengthen slowly.
Where it becomes more drawn out than the inhale.
Notice how a longer exhale signals to the body that it can start to rest,
To relax,
To feel safe.
To do that,
You can,
For example,
Count the inhalations in two times and the exhalations in four times.
Now,
Do a gentle scan of your body.
Start at the crown of your head.
Kill the skull.
The forehead.
The tiny muscles around your eyes.
Can you allow these areas to soften,
Even just a little?
Let the jaw release.
The tongue rests easily in your mouth.
Feel the neck and shoulders.
And allow them to drop towards the floor.
Feel the chest and the belly.
Is there any area of the body that feels more present?
Where does your mind goes more quickly?
Let your awareness rest there.
If it is hard to find,
Imagine a soft light shining in the center of your chest.
Each bread pools that white.
Calmness,
Expanding.
Quiet.
From within you.
These small signs.
A deeper and worried breath.
A moment of pause.
Are ways of your body saying,
I am safe enough right now.
Stay for a few silent seconds,
Absorbing this thought and feeling of safety.
If discomforts arise,
You can always return to the sensation of the ground beneath you.
The air on your skin.
Or the rhythm of your breath.
These are anchors,
Reminders that you have choice and support in this moment and in every moment you need to feel safe.
Allow awareness to within again.
To include the whole body.
Gently breathing resting in its own rhythm.
And softly begin to notice your surroundings again.
The temperature of the air,
The nearby sounds.
Allow your breath to deepen slightly.
And reflect silently.
How did safety show up for me today?
Maybe it was warm,
Comfort.
Perhaps a sense of lightness.
He is in breathing.
Whatever it was.
Honor those sensations.
They are your body's way of communicating with you.
And remember.
.
.
These sensations are always available.
Even in moments of stress,
A few conscious breaths.
The contact with your feet firmly on the ground.
Your body leaning into a chair.
All these moments can remind your system that safety is not lost,
It is just waiting to be noticed,
To be remembered.
When you feel ready.
Wiggle your fingers.
Roll your shoulders.
Inviting gentle movement to return.
Thank you for your presence.
Thank you for practicing.
And thank you for practicing with me.
See you soon.
