Welcome,
And I hope that each one of you will come to find peace within yourself.
Today I want to talk a little bit about feeling safe.
There's so many different things going on in the world.
And oftentimes,
Depending on where you live,
You might not feel safe.
You might feel like the world is closing in on you,
And you feel fearful.
And fear is an emotion that makes you feel restless.
It makes you feel nervous.
It makes you feel out of sorts.
And meditation,
Getting in touch with your breath,
Can help ease this feeling of stress and help ease your fear.
Close your eyes now,
And let's get in touch with our breath.
It doesn't matter if you're sitting,
Standing,
Or lying down.
The only thing that matters when we meditate is that you're comfortable and alert.
So first,
Let's scan our body as we begin to relax.
Relax your face,
Unfurrow your brow,
And unclench your jaw.
Relax your neck and your shoulders,
Common places of tension in today's world.
Relax your arms and your hands.
Let go of any tension in your chest and belly,
And feel yourself getting heavier with each and every breath.
Relax your legs and your feet,
And as you begin to relax,
Let's focus even more on our breath.
Our breath is like a river as it flows in and flows out.
Notice your breath as it flows in.
Notice where you feel it in your body,
A cool sensation in your nose as the breath comes in,
And the movement of your chest and belly as the breath flows in and flows out.
Just continue to breathe at your normal pace,
And don't force anything.
Just let your breath move in and move out.
Let your breath flow like a river,
Sure and tranquil and calm.
And thoughts are just a part of us.
They're a constant part of our world,
But you needn't concern yourself with them when you meditate.
Just focus on your breath,
Breathing in and breathing out one breath at a time,
And let thoughts pass across your mind and out again without any judgment.
We're only concerned with our breath as it flows in and flows out.
And if you hear sounds in the room,
Just let them go as well.
Barking dogs and meowing cats can't affect our river of calm.
Now here I'm going to pause for a minute and let you just breathe and think,
And then I'll be back.
Now just continue to follow your breath and listen to my voice.
And I want you to imagine yourself in a place where you feel completely safe and at ease.
And this could be a real place that you've been to,
Or a place from your imagination.
Picture every detail,
Picture it vividly,
The colors,
The sounds,
The smells,
The textures.
Feel the ground beneath you,
Solid and supportive,
And know that you are safe here.
Now I'd like you to repeat the following affirmations to yourself,
Allowing each one to resonate deeply.
You can say them out loud or to yourself.
I am safe and protected.
I am safe and protected.
I trust in the process of life.
I trust in the process of life.
I am surrounded by love and support.
I am surrounded by love and support.
I release fear and embrace peace.
I release fear and embrace peace.
Now back to your breath,
Just notice the natural rhythm of your breathing.
And with each inhale,
Imagine drawing in calm and safety.
And with each exhale,
Release any tension or fear.
Just continue to do this for a few minutes,
Feeling more secure with each and every breath.
Now as we come to a close,
Open your eyes and come back into the room.
Wiggle your fingers and toes and stretch and feel how good it is to be alive.
Take a moment to notice how you feel,
Carrying this sense of safety with you throughout your day.
And getting in touch with your breath multiple times a day will bring you peace and calm and relaxation.
I truly hope this has been a beneficial and calming session.
And I want to thank each and every one of you for taking the time to share this moment with me.
I've said it before,
But you have the power to change your life.
You have the power to quiet your fears.
Breathing in and breathing out,
Just one breath at a time.
And then the next,
And then the next.
And remember,
You can always find peace by getting in touch with your breath.
Just breathing in and breathing out,
One breath at a time.
Till next time.
