Begin by finding a comfortable position.
You might be sitting,
You might be lying down,
Whatever feels most supportive to your body right now,
And if it feels okay,
Gently close your eyes and take a slow,
Deep breath in through your nose,
Let the air fill in your lungs,
Hold just a moment,
And then exhale gently through your mouth,
Releasing any tension as you go.
Again,
Breathing in and breathing out.
With each breath,
Allow yourself to settle a little deeper into the surface beneath you.
Let yourself feel supported,
Let yourself feel held,
And if it helps,
Imagine roots growing from your feet down into the earth,
Roots that ground you,
Roots that steady you,
Roots that connect to something calm,
Constant,
And quietly strong.
Now gently bring your awareness to your body.
Notice how your body feels in this moment.
Are there places of tension,
Places of tightness,
Places of discomfort or unease or holding?
Simply notice.
There is nothing to change,
Nothing to fix.
Just observe what is here.
And as you notice,
See if you can remember this.
Your body has lived through many things.
It has carried experiences.
It has learned ways to protect you.
So if there is tension here,
Guardedness or discomfort,
There is no need to judge it,
No need to rush it.
Just let the body be met with a little more kindness.
And now place one hand over the heart and the other over the stomach.
Take a slow breath and feel the gentle expansion inside your body.
And as you exhale,
Imagine you are breathing in a sense of safety and breathing out some of what felt unsettled.
With each breath,
Allowing that feeling of safety to move a little deeper into the body.
Let the breath soften the places that have been bracing.
Let each exhale release a little discomfort,
A little fear,
A little holding.
Just enough for the body to begin to feel that it does not have to stay quite so guarded.
Now imagine a warm,
Gentle light surrounding you.
A light that represents safety,
Protection,
Comfort and care.
See this light resting all around you.
And then slowly moving through the body from the top of your head down towards your toes.
Let it move through the forehead,
The jaw,
The throat,
The shoulders,
The chest,
The belly.
Down through the legs,
Into the feet.
With each breath,
Allow this light to fill every part of you.
Let it wrap around the places that feel tender.
The places that feel alert.
The places that have learned to expect too much.
Let this light bring calm there.
Let it bring softness there.
Let it gently dissolve some of the fear or tension the body has been holding.
And now imagine that this sense of safety is not only around you,
But also within you.
Anchored,
Rooted,
Living in the body itself.
A place inside you can return to.
A place that remains available even when life feels uncertain.
Let yourself feel that inner safety growing a little stronger with each breath.
Not forced,
Just a quiet strengthening.
A remembering.
A return.
A return.
And softly,
Either in your mind or in a whisper,
You might say,
I am safe in my body.
I trust my body to guide me towards safety and comfort.
My body is a place of protection,
Peace,
And resilience.
Let those words settle where they need to settle.
And let them move gently into the nervous system.
Into the breath.
Into the places in you that have needed a different message.
And take a moment now to notice how your body feels.
Maybe a little more relaxed.
Maybe a little more grounded.
Maybe a little more aware.
Whatever you notice is enough.
And take one deep,
Full breath in.
And exhale slowly.
Feeling yourself a little more connected to the present moment.
Now begin to bring your awareness back to your surroundings.
Wiggle your fingers.
Wiggle your toes.
And bring gentle movement back into the body.
And when you feel ready,
Slowly open your eyes,
Carrying with you this sense of peace and safety.
This calm.
This quiet trust within yourself.
And remind yourself softly,
I can return to safety within me.
