Introduction To Meditation #28 - Visualizing A Safe Space

In Session #28 we are going to learn two new techniques.

In our first period, we will learn Autogenic-Feedback Training Exercise [AFTE]. AFTE was developed by Dr. Patricia S. Cowings, an aerospace psychophysiologist who was the first American woman to be trained as a scientist astronaut by NASA. She developed AFTE for NASA to help flight crews control motion sickness in space.

During our third period, we’re going to do a creative visualization meditation using our imaginations to create our very own personal “Safe Place.” Being able to visualize a safe space is a wonderful resource when stressed or in difficult situations to find refuge, rest, and restoration. To find a little space and seperation when things get too overwhelming and heated.

Transcript

Let's begin.

Coming now to sit.

Entering into our meditation.

Setting your intention to be here,

Present and alert.

Finding your way to your favorite meditation posture.

Sitting as tall as you can with the least amount of effort.

Beginning with three deep calming breaths.

In through your nose and out through your mouth.

Closing your mouth and continuing to breathe in and out through your nose.

Becoming aware of the sensations of breath.

Zooming your awareness close to your nose.

Feeling the cool air as it enters the nose and the warm soft air as it passes out.

In between each breath,

A peaceful sense of rest and stillness.

Just this breath coming in.

Just this breath going out.

Aware of each breath as it follows the other in a constant flow.

Each in breath,

A new beginning.

Each out breath,

A letting go.

Letting be.

In and out.

I will offer a phrase,

Then you will repeat it silently and continuously as you breathe in and out.

Focusing on the phrase as you breathe.

Breathing in.

My arms are warm and heavy.

Breathing out.

I am at peace.

Breathing in.

My arms are warm and heavy.

Breathing out.

I am at peace.

Breathing in.

My legs are warm and heavy.

Breathing out.

I am at peace.

Breathing in.

My legs are warm and heavy.

Breathing out.

I am at peace.

Breathing in.

Breathing in.

My heartbeat is calm and regular.

Breathing out.

I am at peace.

Breathing in.

My heartbeat is calm and regular.

Breathing out.

I am at peace.

Breathing in.

My belly radiates warmth.

Breathing out.

I am at peace.

Breathing in.

My belly radiates warmth.

Breathing out.

I am at peace.

Breathing in.

My forehead is cool.

Breathing out.

I am at peace.

Breathing in.

My forehead is cool.

Breathing out.

I am at peace.

Breathing in.

My breathing is calm and regular.

Breathing out.

I am at peace.

Breathing in.

My breathing is calm and regular.

Breathing out.

I am at peace.

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