Handling Fear & Deepening Presence Through Safety & Security

For leaders who want to overcome fear and create a more powerful, grounded presence, this meditation takes you through a simple visualisation to connect to the energy centre of safety and security. Perfect to calm jitters, before important meetings, or if you are feeling anxious.

This meditation was done live on Nik's weekly Insight Timer lectures. You can find the full recording of the talk "Creating Psychological Safety" here on Insight Timer.

Transcript

So if it's safe for you to do so,

Please close your eyes.

If you've got your legs crossed,

Uncross them,

Uncross your arms,

Let everything relax and start to focus on your breath.

Focus on the passage of breath going in and out.

And if you can,

Breathing through the nose and breathing out through the nose,

Helping to regulate the nervous system.

And with each breath in,

Creating more space within your body and your mind.

And with each breath out,

Letting go of any tension that exists physically or mentally.

Following the breath in and out.

And as you do this,

Become aware of the collection of your attention and energy into this moment now.

You may also notice that as you come here into this moment,

Into the present,

That your breathing naturally slows down and becomes deeper.

That your body naturally relaxes.

That your mind might even become slightly more busy in this state.

But as you focus more on the breath and bring all of your attention to the breath,

The mind chatter starts to become distant or is simply irrelevant to the attention that you pay to the breath.

Breathing in,

Creating space in the mind and the body.

Breathing out,

Releasing any tension or stress physically or mentally.

And as we're talking about psychological safety today,

Become aware of the energy centers that exist in your pelvis,

Your stomach,

And just below your ribcage and your heart.

Become aware of relaxing into the space of your pelvis,

Your hips,

Your legs,

This bowl that holds the grounded energy,

Safety and security.

And connecting this to the energy center of the heart that with its radiating light of love and warmth can help to make this area,

This bowl at the pelvis,

More safe,

More secure and held.

So if there's any tension that exists between these spaces,

Between the hips and the heart,

Allowing your breath to allow them to relax.

Following your breath,

Breathing in,

Creating space.

Breathing out,

Maybe with a sigh,

Relaxing.

Letting go of tension in the areas between the pelvis and the heart.

And some of you may experience a sinking feeling in your body,

In a good way.

So it's like a sinking into the seat of your pelvis,

Sinking into the safety and security that exists within this body.

And that is which is supported by the heart.

And now bringing awareness to the rest of your body,

Bringing awareness to your feet on the ground,

Maybe wriggling your toes.

And when you're ready,

Opening your eyes and joining me back here.

And going about the rest of your day with this more grounded feeling in the hips and connecting in with the heart,

This feeling of safety and security.