So find yourself a comfortable position,
Sitting up,
Lying down,
Whatever feels good to you tonight.
And take a moment as we start here to notice where your awareness is.
Do you feel like you're kind of hovering up in the brain in that mental area or even kind of out of the head?
I feel myself kind of pulling out of the head sometimes when I'm getting overstimulated.
So just notice that,
Don't judge it.
And as we go through this meditation,
Notice if that starts to shift.
Maybe that energy starts to feel like it's coming down and you can feel it in your heart or in your belly or in your legs and feet.
And instead of going through a grounding tonight,
Like we usually do,
I want you to just notice how this practice affects your grounding.
Notice if it helps you come more fully into the body.
So we're going to begin with three of those deep oxytocin breaths in through the nose,
Sighing it out.
And then you can add the grounding on everyone or just on the last one or not at all,
Whatever feels right to you.
And now I want you to chant Sat Naam with me.
The pitch doesn't matter.
We're doing a long Sat and a short Naam.
Don't worry about the sound of your voice.
This is just for the vibration.
So let your voice find its own pitch and then join me for three Sat Naams.
Sat Naam Sat Naam Sat Naam Sat Naam And now repeat the following mantra out loud if possible.
I am safe.
It is safe to be present in my body at this moment.
I am safe.
It is safe to be present in my body at this moment.
I am safe.
It is safe to be present in my body at this moment.
And now check in with yourself after this first round.
Notice if you feel different.
Has anything shifted?
Has that awareness come down further into the body?
Do you feel your feet below your knees?
Do you feel your bottom on the seat?
And if nothing's shifted,
That's okay.
Just notice.
No judgments.
And we're going to do all that again.
So take three more oxytocin breaths with me and add the grounding if you like.
Ah Ah Ah And join me for three Sat Naams,
Long Sat,
Short Naam.
Whatever pitch your body produces is perfect.
Sat Naam Sat Naam Sat Naam And then out loud if possible,
Affirm with me.
I am safe.
It is safe to be present in my body in this moment.
I am safe.
It is safe to be present in my body in this moment.
I am safe.
It is safe to be present in my body in this moment.
And then check back in with yourself again here.
Has anything shifted from the first round to the second round?
Do you feel calmer and more relaxed?
Maybe you feel more triggered and that's okay.
Maybe you need to take a break.
Maybe you need to move around.
If you need to shake anything out,
If you have some tension,
If you want to make some noise,
Let anything out that needs to come out.
And we're going to do that one more time.
So let's do our three deep oxytocin breaths.
Ahh,
Mmm.
Ahh.
Ahh.
Ahh.
Ahh.
Ahh.
Ahh.
Ahh.
And then let's practice our three sat nams.
The pitch that comes out is perfect.
And affirm with me,
I am safe.
It is safe to be fully present in my body.
I am safe.
It is safe to be fully present in my body in this moment.
I am safe.
It is safe to be fully present in my body in all moments.
And know if you feel called to,
You can repeat that more times if you'd like.
You can come back to this meditation.
We did three rounds of the three practices.
Notice how things have shifted.
Do you feel more present in your body?
Do you feel safer in your body?
Do you feel more connected with your body?
Let yourself explore that for the next few moments.
Say you are.
Say you are.
Say you are.
Say you are.
Say you are.
You are safe in this moment.
It is safe to allow yourself to be present in the body,
To practice coming more fully present as you're ready.
It is safe to sit still and to be in silence.
It is safe to allow yourself to rest when needed.
It is safe to let your body relax.
Stay very gentle with yourself here.
Very slowly bring some awareness back,
Bring some movement into the body.
You can roll your wrists,
Roll your ankles,
Move your neck around.
If you feel the urge to do any shaking,
Anything you want to let go of before you open your eyes,
Do that now.
You can do that with movement or sound.
Take one more nice deep oxytocin breath with me.
Let's just spend 10 more seconds fully present in this moment.
And when you're ready,
You can open your eyes.
I encourage you to continue this practice.
One of those forms of coming into the body may have resonated with you more.
So feel free to choose one tool and use it over and over again in short bursts and see how that shifts things for you.
Notice that your practice makes progress and notice that you'll start being more gentle with yourself.
You'll start coming into your body more often and you'll be able to maintain that for a longer period of time.
And that will bring you that feeling of safety that we all deserve.
Everyone deserves to be safe and loved.
