Begin by allowing your eyes to close.
There's no correct way to be here.
Just notice your body,
Not to change it,
Only to acknowledge it.
Notice where in your body is supported,
The surface beneath you,
The way gravity is already holding you without effort.
You don't need to hold yourself together right now.
Something else is doing that for you.
And as you breathe naturally without controlling it,
Allow your attention to gently rest on the exhale.
Not making it longer,
Not making it deeper,
Just noticing that it happens.
Each exhale is a small letting go.
Each exhale is proof that your body knows how to regulate,
Even when you're not trying.
You You may begin to notice subtle sensations,
Warmth,
Happiness,
Or nothing at all.
Whatever is present is welcome.
Now gently,
Without force,
Bring your awareness to the space around you.
Notice the room that you are in.
The temperature,
The sounds near you,
And the sounds farther away.
This is called orientation,
And it tells the nervous system,
I am here now.
There is no immediate threat to respond to,
No urgency required.
And as your body begins to register this,
You may notice a small softening.
Perhaps in the shoulders.
The jaw or the belly.
You are not making this happen.
You are allowing it.
In a moment,
I'm going to count from 1 to 10,
And at the count of 10,
You will be in a deep relaxed state.
1.
Feeling good.
Feeling relaxed.
2.
3.
.
4.
.
.
Bye.
Completely relaxed.
Completely at ease.
6,
7,
8,
9,
And 10.
You are now in a deep relaxed state.
And now,
Let these truths gently land,
Not as thoughts,
But as signals your body can absorb.
In this moment,
I am safe enough.
In this moment,
I am safe enough.
In this moment,
I am safe enough.
Nothing is required of me right now.
Nothing is required of me right now.
Nothing is required of me right now.
I am allowed to arrive without performing.
I am allowed to arrive without performing.
I am allowed to arrive without performing.
If your body resists these statements,
That is okay.
Resistance is a form of communication,
Not failure.
Just let the words pass through.
Taking only what feels possible today.
In this moment,
I am safe enough.
Nothing is required of me right now.
I am allowed to arrive without performing.
Now imagine or simply sense that your nervous system is like a dial that has been turned up for a long time.
Today you are not turning it off,
You are gently turning it down by one small degree,
Just one.
No rush,
No expectation.
And as this session continues,
Your system learned something important.
You can be here without being on alert.
You can rest without disappearing,
And you can soften without losing control.
Stay here for a few more breaths,
Allowing your body to register this experience as memory.
In a moment,
I'm going to count from one to five.
And at the count of five you will bring your awareness back.
Back to your body,
Back to the room.
One.
Feeling good too.
3 4 5 Open your eyes,
Wiggle your fingers and your toes.
Carry this with you.
This is what safety begins to feel like.
