Hi,
I'm Alice Langholt.
In this meditation,
We're going to be thinking about safety.
But not just about safety like,
Lock the door,
We need security.
I'm talking about the feeling that you're safe.
The feeling of being well and safe.
Feeling safe in your life.
Safe to handle what we may fear is coming ahead.
Safe to trust ourselves to do well in every moment.
And mostly,
Safe to be here now.
You know,
A main stressor for the autonomic nervous system comes from not feeling safe.
And feeling safe helps you shift out of the fight,
Flight,
Flee state into relax,
Digest,
And heal.
So,
In this meditation,
We are going to do an exercise to restore your feeling of being safe.
This is a really important thing because not feeling safe feels anxious.
It brings up fear and that's a really big deal.
Let's begin with checking to be sure that you're comfortable.
Relax your body by scanning through your body with your mind and noticing any areas of tension.
Take a breath in and as you release it,
Direct any tense places you find to relax.
As we relax the body,
Our minds get the signal that it is safe.
Let's do this with the next three slow deep breaths that we'll take together.
Noticing in your body any areas of tension,
And even if there aren't any,
Good job,
We're going to use these deep breaths to deepen the sense of relaxation.
Please take a nice slow breath in,
And release it slowly.
And another,
Inhale,
And exhale.
Feeling the relaxation,
Take your last slow deep breath in,
And let it out.
Very good.
You may continue to breathe normally now.
Now look around.
Here you are at this moment.
You are perfectly safe.
You are fine.
There's nothing needing your attention in this very moment.
Nothing except the choice you're making to listen to me right now.
There's no one and nothing else that you need to be doing right now.
So I want you to touch that with your mind.
I want you to feel that and allow yourself to be in the mental place where yes,
You can acknowledge,
I am safe.
Yes,
I am safe.
Please repeat those words with me three times aloud or in your mind right now.
Yes,
I am safe.
Yes,
I am safe.
Yes,
I am safe.
Now allow yourself to experience the feeling of safety.
How does it feel to be safe?
Probably it feels calm,
Relaxed,
And at peace,
Like everything's okay.
I want you to allow that feeling of safety to expand now.
Sink into the feeling of safety.
In this moment,
The only moment that matters right now,
Nothing needs to be done.
Everything is totally fine.
You are safe.
For the next two minutes,
I'd like you to allow yourself to really bathe in the feeling of safety.
Now,
As you return to the present moment,
I'd like you to take the feeling of being safe with you.
And I invite you to come back to that feeling of safety several times during the day.
Just bring your mind back to it,
Remembering how this feels.
Especially in any moments when you might start to feel anxious or concerned,
Or that your mind is spinning and you don't feel safe,
I'd like you to remind yourself deliberately,
I am safe,
And then touch that feeling again.
Return to that feeling that you had in this meditation.
Remember how it feels as you bring again to mind the feeling of being safe.
You can do this any time you wish now that you have experienced it.
Feeling safe helps calm the nervous system,
And helps you think clearly,
And helps you be present.
All good things.
So that's your assignment today.
You can repeat this meditation any time you'd like,
And as you do,
You'll notice that your baseline shifts to one that feels calm and safe all day long.
Thank you for listening to this meditation.
