Find yourself in a comfortable position,
Either sitting or lying down.
Begin by relaxing your body and focusing on your breath.
Take a nice full deep breath in and exhale out.
Let your belly rise and fall with each breath.
No need to do anything else at all,
Just breathing.
Now think of a place where you feel safe.
It could be anywhere you like,
Such as the beach or in your bedroom.
It could be a real place or imaginary.
Picture all the details of this place,
Like colors,
Smells,
Any sensations.
The more detailed the better.
Vividly see all the colors being bright and shimmering.
Now take a deep breath in through your nose and imagine that you can sense the smells around you in this safe space.
Now feel the sensations of safety within your body.
How does that feel for you?
Notice how your chest and belly feel right now.
Do your legs feel relaxed?
Remembering they have absolutely nowhere to take you right now.
Make some small movements with your head and feel the sensations in your neck.
Perhaps your body feels lighter or maybe heavier.
Just notice all of the sensations in your body right now and take note of how this state feels.
We will start an exercise where we notice all the different emotions that we have and feel where and in which part of our body we have them.
At times we might feel an uncomfortable emotion arise and if it does you can simply remember how it feels in your safe spot and breathe some gentle breaths.
By practicing these techniques of noticing the sensations in your body that you just learned,
You physically change your body's chemistry making you feel relaxed and secure and safe.
Let's start by imagining the feeling of pride.
Visualize yourself being proud.
You can do this by remembering back to a time when you accomplished something marvelous or you can think about a time when you were proud of somebody else.
Just feel this sensation.
Pay attention to where in your body you notice it.
Really try and sense its location and sit with this sensation for a moment.
Now let's experience the feeling of excitement.
Remember being excited about something or maybe you become enthusiastic right now without any particular reason.
Notice how this feels and again sense where this sensation arises in your body and feel any physical changes you notice.
Now sit with this feeling for a moment.
Bring into your awareness the feeling of amusement.
Can you remember when something was really interesting to you?
Remember how it grabbed your attention and feel all of the sensations in your body.
Where can you feel this?
What is the essence of what you notice?
Maybe it doesn't feel like much at all and that's okay too.
We'll sit with this just for another few seconds.
Now let's focus on the feeling of gratitude.
Feel the feelings that arise when you are grateful.
Do you remember a time when you were grateful for something?
Or maybe a time when you were grateful for someone?
Feel that gratitude right now and notice where do you feel the gratitude?
We'll sit with this just for a little bit.
Now bring into your awareness the feeling of kindness.
How does it feel to be kind to somebody and to do a kind act?
We have always strived to be the kindest creatures on earth and this feels good for a reason.
Without kindness we wouldn't get along well at all.
So feel all the sensations you can that come from kindness.
Noticing in your body where are you feeling any shifts.
We'll sit with this just for a few moments too.
You have visualized many emotions and feelings.
So right now I want you to just relax.
Stop trying to do anything at all.
Don't bring anything up in particular.
Just let any emotions flow through you.
Let them pass by as soon as they arise.
You may encounter a feeling beginning to swell in you that doesn't feel very good and that's okay.
It's okay to feel all emotions both positive and negative.
So allow this wave to just roll on by.
Remember that you can always choose to come back to your safe space feeling pleasant sensations and breathing towards them.
By sensing the good feelings and allowing the not so good feelings to pass by you change your entire body chemistry for the better.
When you locate where these sensations arise you get a better understanding of your body.
So let's try this again more quickly this time.
Imagine the feeling of joy.
Remember as many joyful memories as you can all the way back to when you were a child.
You could be experiencing your biggest joy right now.
Noticing where in your body this sensation arises.
Notice every change allowing the sensation to grow and fill you.
Let it get stronger.
Your body is physically changing and healing right now.
Now with this feeling present in your body visualize your safe space again.
By doing this you are strengthening the positive emotions tied to your safe spot.
Visiting your safe space often can have a great effect on relaxing your mind and body.
A relaxed body heals itself easily and naturally feels good.
When we are under tension sometimes it's very difficult to bring ourselves to a calm relaxed state.
But practicing the safe space technique every day will help you to convert those hard times if they come up.
Now before we close out today let's strengthen our safe space just a little bit more.
I want you to visualize the feeling of passion.
Everyone is passionate about something so find your passion.
Notice the sensations that arise.
How does it feel?
Do you feel pleasant changes?
Where do you feel these changes?
Let this passion grow within you getting stronger and stronger.
Now go to your safe space bringing the passion with you.
And we're just going to relax here just for a little while.
Remember you can always bring yourself back here to your safe space at any moment in your day.
Now return your awareness to the present moment.
Wiggling your toes and your fingers,
Stretching your neck,
Noticing the surroundings and becoming more alert.
And when you feel that you're fully present again go about the rest of your day feeling relaxed,
Refreshed and safe.
