This is the safe space meditation.
It can be useful at times where we feel overwhelmed by emotions,
Where we feel gripped by fear,
Or when we simply need our own inner resources of support and steadiness.
So when you are ready,
I'd like you to take a comfortable seat.
Allow the seat to feel the support underneath it.
Feel your feet on the ground or your shins on the floor.
Notice your solid base.
And as you notice your solid base,
I wonder if you can allow the earth to support you in this meditation,
As if it's gently pressing you upwards,
Applying resistance against your seat.
This way you can allow the body to really soften down into the earth,
And allow the spine to rise long and supported from the solid base.
Let the shoulders drop down,
Let the arms simply rest in your lap or by your sides,
And if it feels comfortable,
You can allow the eyes to close or simply drop the gaze down.
See if you can gently turn your attention away from the world of objects and towards your inner world.
Let your inner vision become more sensitive and expansive.
And let's begin by noticing your breath.
Become aware of the first point of contact of the air that comes in,
And the area just underneath the nostrils.
You might notice the difference in temperature between the incoming air and the nostrils.
You might be noticing the difference in temperature between the air that comes in and the air that goes out.
You might even notice how pleasant it is.
You might also be able to notice any scents in the environment around you,
Any fragrances.
And you might even notice one nostril more dominant than the other.
Follow the air all the way at the back of your throat.
And again,
Simply notice the gentle difference in temperature between the incoming air and the back of your throat.
Allow the teeth to part ways gently.
Let the tongue rest against the roof of the mouth.
Let the throat relax.
Follow the air all the way down into your lungs and your belly.
And start becoming aware of your belly and lungs expanding and contracting back down with every cycle of breath.
Notice the quality of your breath without trying to change it.
Is it deep or shallow?
Is it slow or fast?
Can you notice a pause at the end of the exhalation?
And if you do notice that,
I wonder if you can give it full expression,
No rush.
And you might notice that simply paying attention to your breath already slows it down by itself.
Nothing to do.
And as the breath slows down and the focus turns more and more inwardly,
I wonder if you can let the breath guide you to your favorite safe space.
You might already have a safe space,
Or you may not have one in your imagination,
So I welcome you to create one for yourself.
A space that feels so comforting,
So supportive.
A space where your whole body and your whole nervous system can relax.
A space where you can truly be yourself.
Nothing to prove,
No one else to be.
Nothing to protect.
You're so safe.
And as you arrive in your safe space,
I wonder if you can look around and become aware of any colors around you,
Or any textures.
And if it's a place from your past,
You might even be able to recognize some smells.
And as you recognize them,
This is a permission to allow your whole body to rest there.
Allow every part of your body to be fully supported by your presence in your safe space.
Once more,
Become aware of your feet touching the floor,
Of your seat supported by the earth,
Notice the hands supported by your sides or on your lap.
Notice all the support that is present here for you.
And if it feels comfortable and it feels appropriate for you,
I wonder if you can also welcome in this safe space whatever discomfort may be present in your life right now.
Whatever fear might be here.
Whatever challenging circumstances might be occurring.
Whatever needs your attention.
And as you invite all of these in your safe space,
I wonder if you can remain aware at the same time of the support that is available for you,
Of the support of the space itself,
Of the support of the earth underneath you,
Of your inner strength and safety.
And you might discover that from here there is more space for the difficult experiences in our life,
That we are able and very much capable to open and meet whatever is presented to us.
And that somehow miraculously we are able to hold into our awareness both the feeling of inner steadiness and safety and that which appears overwhelming,
Which causes fear,
Which causes discomfort.
So let your awareness hold these two polarities for a few precious moments.
And when you are ready,
When it feels complete,
Allow the eyes to flutter open and see if you can keep that sense of inner steadiness with you,
Whether the eyes are open or closed.
This doesn't need to change.
In fact,
You always have access to it.
Maybe all it takes is remembering your safe space.
That's fine.
You
