Find a comfortable position.
Lying down if you can.
Or seated.
Somewhere you can flee.
Let go.
Close your eyes gently Drive.
Here.
I want to ask you something before we begin.
When was the last time your body felt truly safe?
Not just your mind.
Your mind can tell you a story about feeling fine.
When did your body,
Your actual physical body.
.
.
When did it last unclench?
When did your shoulders last drop?
Without having to remind someone.
And did your belly last soften without effort?
When did you last breathe all the way down?
Not just shallow chest breaths of someone bracing for the next thing,
But a real full Unhurried breath.
That reached all the way to the bottom of your lungs.
For many of us,
The honest answer is.
.
.
Not recently.
Maybe not for a long time.
And here's one that matters.
Your nervous system is not just a passive passenger in your life.
It is constantly scanning.
I'm constantly listening.
Constantly asking one question above all others.
Are we safe right now?
And based upon what it hears from your body,
From your breath,
Your posture.
Your muscle tension.
Your heart rate.
It decides whether to keep you in protection mode.
Or allow you to rest and restore.
The modern life keeps sending the wrong signals.
Tight shoulders see danger.
Shallow breathing's this danger.
A constantly racing mind says,
Danger.
And so your nervous system stays on high alert.
Not because anything is actually wrong.
But because nobody has told it that the threat has passed.
That's what this meditation is for.
You're going to speak directly to your nervous system.
Not through words and reasoning.
But through the language it actually understands.
The language of the body.
Slow breath.
Soft muscles.
Open posture.
Warmth stillness and the quiet,
Steady presence of something greater than their love.
Divine Love.
That has been holding you through everything.
I'm just holding you right now.
By the end of this practice,
Your body will know something it may have forgotten.
You are safe.
You are safe.
You are safe.
Take one breath in.
And let it go.
Let's begin.
Close your eyes gently.
If you haven't already.
Rather than trying to relax.
I'd like you to just notice.
Just notice what your body is doing.
Right now.
Notice your breath.
Is that high in your chest?
Shall I?
Quick.
Just notice.
Than judgment.
Notice your draw.
Is it holding?
Are your teeth touching or clenched?
Nauseous.
Notice your shoulders.
Where are they?
Have they helped you,
Your ears,
Raised forward?
Just notice.
Notice your hands.
Are they cold?
Are they tired?
Again.
Just notice.
You're not doing anything wrong.
And your body has simply been trying to protect you.
It has been doing its job.
And now we are going to gently Kindly.
Let it know.
The job is done.
You made it through the day.
You are here.
You are safe.
You can rest,
And your body can rest now.
Take a slow breath in through your nose.
And as you breathe out through your mouth.
Let your pill go,
Just a little.
And another breathing.
And as you breathe out,
Let your shoulders drop just a little.
And another.
Breathing in.
I'm breathing out.
Is your hands uncurled?
Just a little.
You're not forcing anything.
You're simply giving your body permission.
Permission?
Didn't even know it had been waiting for.
Your nervous system has a language.
And the most powerful word in that language is a long,
Slow exhale.
Every time you breathe out slowly.
Longer than you breathe in,
You are sending a direct message to the part of your brain that controls your stress response.
The message is simple.
The threat has passed.
We are safe.
We can restore.
So let's speak that language now,
Together.
Breathe in slowly through your nose.
For a count of four.
One.
Straightly.
Fall.
And breathe out through your mouth slowly for a count of seven.
One.
Three.
Fall.
Five.
Six.
Seven.
And again,
Breathe in.
Three.
Fall.
And breathe out.
Letting it be the longest breath.
Fix how don't I?
Three.
Pull.
Five.
Six.
Seven.
One last time,
Breathe in.
One.
Three.
Four.
And out.
One.
Two.
It's free four.
Five.
Six.
Seven.
Now let the breath return to its own rhythm.
Noticing how it has already changed.
Ruslova.
Little J-Paul.
And a little ball like the breath of someone.
He knows they are safe.
And now we are going to move through your body,
Not to fix or force anything.
But simply to visit each part and offer it the same message your breath has just been sending.
You are safe here.
You can let go here.
The alarm has been called off.
Begin with your feet.
Feel them.
The weight of them.
The warmth of them.
Your feet have been carrying you all day.
Speak to them now in the language of warmth and permission.
Feel them soften and grow heavier.
Toes I'm curling.
The soles of your feet releasing into the surface beneath you.
You are safe.
Move up to your calves and shins.
Or the tension stored in the legs of someone always ready to run.
Feel that readiness beginning to dissolve.
The muscles softening.
The urges keep draining away.
You are safe.
Your names.
Your thighs.
The large muscles of your legs growing heavier with every breath.
Sinking into the surface beneath you.
No longer needing to be ready.
You are safe.
Your hips.
Your pelvis.
One of the deepest holders of stored tension in the body.
A place where so much unprocessed stress lives.
Feel the wolves arriving here now.
The holding beginning to release.
Gently.
Without force.
In its own time.
You are safe.
Your belly.
Soften it now.
Completely.
Let it round out with your breath instead of being held in.
Your digestive system beginning to remember that it's allowed to function.
The emergency is over.
And then it can return to the quiet work of nourishing you.
You are safe.
Your chest,
Your heart.
Feel your heart beat steady,
Faithful,
Rhythmic.
It has been beating for you every moment of every day.
Without being asked.
Place your awareness there now and simply appreciate it.
Feel it slowly settling,
Beating with a little more ease.
You are safe.
Your shoulders.
Let them drop,
Now.
All the way.
Further than you thought possible.
The wish of what you can.
The responsibilities.
The worries.
The mental load.
You don't have to carry.
Any of it in this moment.
You can put it down.
You are safe.
Your arms.
Heavy and warm.
Your hands,
Open and still.
Nothing to hold on to.
Simply.
Receiving.
You are safe.
You're next.
The back of your neck releasing.
The sides softening.
Your head becoming heavy and supported.
Your face.
Tiny muscles around your eyes smoothing out.
The forehead completely still.
Your drawer hanging loose and open.
Your whole face.
The face of someone.
Completely at rest.
You are safe.
You are completely safe.
In this body.
In this moment.
Right here.
And now I want to offer you something beyond the body.
Because safety is not only a physical state,
It is also a spiritual one.
There is a presence that has been with you through every difficult thing you have ever faced,
Through every moment of fear and uncertainty and overwhelm.
A presence that did not leave when things got hard and that has never left.
That is right here with you in this stillness.
You might call it God.
You might call it love.
You might call it the universe or your higher self.
Or simply something that holds everything together when you feel like you're falling apart.
Whatever you call us,
Feel it now.
As a presence.
As the feeling of being held by something.
That is always there for you.
As love.
Real unconditional,
Unwavering love.
The deepest safety signal,
Your whole body,
Your whole being.
Can we see?
Rest in that now.
Rest in love.
Now.
You are safe.
Your health.
You are loved.
From this open and receptive place.
That's anchoring.
These words.
The body.
Now to rest.
To soften and release.
The alarm has passed,
The day is done.
I claim my right to peace.
I am safe within this skin.
I'm safe within this breath.
I am held by something greater.
Something that knows me best.
My nervous system settles for her.
My muscles learn to yield.
Every cell inside this body.
Still inside?
Knows that it is held.
Knows that it is held.
I release the pressing posture.
Our life lived in a lurch.
I receive the peace that's waiting.
It's my show.
Underneath the hurt.
I love it.
I am safe.
I always have been safe.
You always have been safe.
Love has always been here.
So much meaning.
And love will always remind me.
And so it is.
S.
M.
D.
S.
Take a moment to simply be here.
Noticing the quality of stillness in your body right now.
And the difference between how you arrived and how you are now.
It's not something I gave you.
This is something you've given yourself.
You could give him your body.
Permission.
And that permission is available to you at any moment.
A long slow exhale.
Shoulders dropped consciously.
Drawer released.
Palms turned upwards.
And a quiet eternal whisper.
I am safe.
Spoken not to your mind,
But to your nervous system.
In the language it understands.
Your body is not your enemy.
It is not broken.
It is not overreacting.
It has simply been trying to protect you.
With the information at hand.
And now it has new information.
We're safe.
My house.
And the love that holds you has never once needed a reason.
Rest now.
Rest.
When you're ready.
You can stretch and wriggle your fingers and toes.
Oh.
Carry the softness with you.
You are safe.
You are safe.
You are safe.
