Begin to settle yourself into a seated or lying down position.
It might be helpful to be seated or lying down on the ground where you feel supported or in a chair or on a bed,
Anywhere that makes you feel safe and supported.
Begin to take some nice,
Slow,
Deep breaths,
Breathing into your belly,
Feeling your belly expand and exhaling,
Feeling your belly relax.
And as you start taking these nice,
Slow,
Deep breaths,
See if you can also slow your thoughts down.
Pick one thought to focus on with each inhale and letting it go on your exhale.
Focusing on one thought at a time,
Forcing your thoughts to slow down,
Allowing your racing mind to quiet itself,
Creating space between these thoughts.
Feel how your body is being held and supported by the surface that it is on.
Feel where your feet,
Bottom,
Back,
Connect with the surfaces that they are on.
And feel that support knowing that you are held by this surface,
By the earth beneath it.
As you're feeling this support from the surface that you're on,
Begin to scan your body,
Looking for some part of your body that feels safe.
This could be your right hip,
Your left big toe,
An ear,
A hand.
Just notice and see if you can identify one part of your body that feels safe.
Anchor in that feeling of safety using this body part as your anchor,
As your safe space to come back to.
And now we're going to allow the safety to spread and expand from this body part.
Visualize or feel the safety spreading from this anchored body part throughout your body.
See your whole body filling up with this sense of safety,
Allowing it to grow and expand,
Filling up your chest,
Back,
Belly,
Your legs and arms,
Your head.
This feeling and visualizing this sense of safety growing and expanding.
As you're filling your body with this sense of safety,
I'm going to have you repeat some affirmations either in your head or out loud and allow yourself to feel these through your body.
I am safe.
I am safe in my body.
I am safe to experience this.
I am safe to feel my emotions.
I am safe.
Ground this intention in through your body,
Visualizing this sense of safety,
Anchoring you to the ground,
Supporting you,
Feeling this throughout your body.
Take another deep breath into your belly,
Feeling the safety throughout your system.
Exhale anything that is no longer serving you,
Any worry and anxiety.
Repeat this two more times.
Deep breath in,
Feeling that safety supporting you and exhaling the anxiety,
Stress and worry.
One more deep breath in and exhaling out the worry and stress.
Come back to that initial body part that's your anchor for safety and visualize this protecting you as an anchor that you can come back to throughout the day to feel that safety and to remind yourself of this feeling and this moment.
When you feel ready,
Begin to wiggle your fingers and toes,
Slowly bringing yourself out of this meditative practice.
Start to flicker your eyes open.
Maybe focus on a point in front of you for a breath or two.
And carry this sense of safety into the day with you.
