The intention of this experience is to support your body with a sense of safe enough when it is appropriate to feel that way.
To begin,
I will invite you to explore some brief gentle movement because movement helps us to regulate our breath and regulated breath allows our bodies and minds to more easily connect with a sense of calm.
You may begin this experience by receiving a much deeper breath in and longer breath out.
Knowing that for some of us movement helps make a freer breath feel more available.
And that movement need only be gentle stretches for the neck,
Perhaps dropping the head from side to side in an easy pain free range of motion,
Sampling neck rotation or gently lifting and dropping the chin if that feels right in this moment.
Engaging in self massage can be a helpful way to begin an experience like this.
Taking opposite hand to the opposite side of the neck and allowing the hand to find areas that feel good.
Allowing this touch to offer attention to areas that love a little soothing.
Repeat on the other side,
Crossing the body with the other hand to the other side of the neck and paying attention to how it feels to receive your own touch in this way.
Notice if the breath comes easier now and allow longer inhales and complete exhalations to help you into the position that feels right for receiving this meditation.
Whether you've chosen to sit on the floor in a chair or lie back,
Allow your body to sink into the support you find beneath you.
Let your body know that it's okay to relax.
Beginning at the base of your body,
Which may be the soles of your feet,
Depending on how you find yourself positioned,
Scan each and every point of connection between your body and what holds you.
And as you move your attention from one point to the next,
Let each connection point settle and sink more deeply into the support of what holds you,
Into the support of the earth ultimately.
Allow yourself to be held.
Allow habitual areas of tension at the forehead,
Around and behind the eyes,
The jaw and the shoulders to sink towards the ground.
Feel the entire back line of your body and imagine and feel as though the whole front line of your body could sink back and be supported.
Feel the experience of having a body in this space.
Acknowledge the support beneath you,
Behind you.
Acknowledge perhaps the walls around you,
Providing you with this safe place for relaxation.
Acknowledge the clothes on your body,
Providing you with a sense of warmth and comfort.
Acknowledge the items that may live in this space that offer comfort and safety for the senses.
Acknowledge a sense of safe enough.
Notice the breath now,
Gentle in the body,
Providing a rhythm,
The most subtle rocking of your body into a deeper state of calm.
With the gaze turned within,
Create an image of a person or a pet that has offered a sense of safety.
The image of this person's face or the image of this animal creates a sense of comfort.
With this being,
You feel seen.
With this being,
You feel secure.
Alternatively,
You can create an image of a time when you felt supported.
Even if it was a time that you turned within for support.
Whatever image you choose,
This image provides comfort.
When you have it,
Imagine that that breath could expand this feeling of safe enough in this moment.
The sensations that are arising expand throughout your entire body,
To the edges of your body and beyond.
Until you feel surrounded and even more deeply held.
Allow yourself to plant this sensation like a seed and come back to the sensation of your body being supported in this moment,
In this space.
You might place a hand to the center of your chest to close this experience and feel the sensations that arise when your hand comes to your symbolic heart and notice if this in itself offers comfort.
Acknowledge your own ability to soothe and care for this body of yours and notice the difference in your breath now.
And as your eyes gently open,
Once again acknowledge the space that houses you and your own ability to come back to a sense of feeling calm and connected when it is appropriate to feel that way.
Thank yourself for taking this time to support you.
