So,
This meditation is all about coming home into a deep feeling of safety.
You can use this meditation if you're feeling triggered,
If you're working through any journaling prompts that are bringing things up for you.
If your inner child is feeling triggered,
If you're feeling unsafe,
If your nervous system is feeling activated,
If you're feeling anxious,
Use this meditation to bring you back,
To bring you home.
So,
You can practice this meditation wherever you are,
If you need,
If you need it as a little emergency fix and you're at it about,
If you're on the train or the bus or driving or walking,
You can still use this.
However,
Ideally,
You will be in a safe space,
In an environment where you feel fully safe to relax,
In a quiet space where you won't be disturbed,
And perhaps setting yourself up with things that make you feel nice.
Maybe you have a special meditation cushion or a special candle,
Maybe you burn some sacred sage to cleanse the space or use a calming essential oil like lavender,
Or maybe you even make yourself a beautiful,
Calming cup of tea.
Wherever you are,
Let yourself settle in and drop in.
If you're sitting up,
Get yourself comfy with any cushions that you need,
Let your spine be straight if you're lying down,
Let your spine be straight,
Maybe place one hand on your heart,
One hand on your belly.
If you're anywhere else,
See if you can just lengthen the spine a little and close down your eyes if you're able.
Let's take a deep breath in through the nose,
Open the mouth and let it out.
Two more cleansing breaths like this,
Deep breath in through the nose,
Let everything out your mouth.
One more deep breath in,
This time sigh it out.
So if you're sitting upright,
Take your hands to face down,
Resting on your knees.
If you're lying down,
One hand on the heart,
One hand on the belly feels nice.
And just start to tune in to your breath.
Breathing in through the nose,
Breathing out through the nose.
Breathing deep down into your belly and just letting your nervous system slowly start to settle down as you take these beautiful,
Deep,
Relaxing belly breaths.
Breathing all the way down into the lower belly,
All the way down into the pelvis.
Guiding the breath a little longer and a little deeper with each breath that you breathe.
And just letting this gentle breath work,
Work its magic in calming the nervous system.
The breath is our bridge between the body and the mind.
The breath is our access point to our subconscious.
The breath is our access point to our autonomic nervous system,
Able to consciously shift from our sympathetic or activated fight or flight nervous system into our parasympathetic,
Our resting,
Safe,
Calm division of the nervous system.
The breath is the portal.
So keep breathing deeply,
Slowly down into your belly.
If you're lying down,
Feel the rise and fall of your belly with your breath.
And let that calm and relax you.
Keep this deep,
Slow,
Long belly breath going.
As you start to visualize your roots,
The base of your spine,
Growing golden roots that descend down through the surface beneath you,
Down through the earth,
All the way down through all the layers of the earth,
Down into the very core of the earth,
These golden roots connecting you with the core of the earth,
Connecting you to mother earth.
And so this grounding cord,
These grounding roots that connect you,
They stabilize you.
They create foundation just like the roots of a tree.
They hold the tree in place.
They provide nourishment,
Nutrients from the earth.
The tree feels strong and stable because mother earth is holding it just as she's holding you.
Feel the surface beneath you.
Feel mother earth holding you,
Lifting you up.
So supported,
So safe,
She holds you.
Mother earth is holding you.
Mother earth has you.
You are safe with mother earth.
Feeling her grounding,
Calming,
Stabilizing,
Supporting foundational energy.
Grounded into this moment by feeling the earth beneath you,
Continuing to breathe these beautiful,
Slow,
Long,
Deep breaths.
Breath also grounding you into this moment,
This moment here where you are safe,
Where you are safe.
You are safe in this moment.
Keep breathing these beautiful breaths and feeling these roots ground you into mother earth.
And shifting your awareness now to the cosmos,
The heavens,
The universe above you.
And the heavens open up and begin to pour down,
Shower down radiant white light.
Radiant white light from source,
From spirit,
From the universe showering down upon you.
Creating an orb of white light around your body.
Your body is surrounded in this white light.
This white light surrounds you,
Envelops you,
Encloses you in this protective,
Healing bubble of energy.
Nothing can penetrate this bubble.
Nothing that you don't allow in can penetrate this protective bubble.
Feel it around you.
Feel this force field of energy from the universe around you.
Feel this white light all around you.
Keep breathing these beautiful,
Long,
Slow breaths in through the nose,
Out through the nose.
Keep breathing deeper and slower and longer.
Feeling the sensations of your palms on your body,
Of the earth beneath you,
Of your clothes,
On your skin.
You are safe in this moment.
You are safe.
You are safe with mother earth.
You are safe with the energy of spirit surrounding you in this white light.
I'm starting to tune into now the energy of love.
The energy of love.
Feeling the energy of love,
The love of the entire universe now.
Feeling the love of the entire universe surround you,
Envelop you like a big supportive hug.
Feeling this loving hug holding you.
A warmth starting to arise from your heart and from the back of your heart.
All this love of the universe surrounding you in this divine hug,
Unconditional love surrounding you.
You are so safe.
You are so safe with this love.
This love is pure.
This love is divine.
This love is sacred.
This love is unconditional and always available to you.
The love from the entire universe.
Feel it.
Feel it around you.
Feel this hug.
And on a count of three,
You're going to feel the most safe you've ever felt.
Three,
Two,
One.
Feel it.
Feel this felt sense of safety,
An embodied sensation,
An embodied feeling of safety.
Feel it.
Feel it in every cell in your body.
You are safe.
You are so safe.
You are so safe in this moment.
You are so held.
You are so supported.
Mother Earth holds you.
Spirit holds you.
The love of the universe holds you.
You are so safe.
You are so safe.
You are so safe in this moment.
Keep breathing.
In through the nose,
Out through the nose.
Breathing deeper,
Longer,
Slower.
Feeling the earth beneath you.
Your palms on your body.
The weight of your clothes on your skin,
On your body.
You are so safe.
You might wish to wrap your arms around you,
Giving yourself a big hug.
Telling yourself that you're safe.
Repeating,
I am safe.
I am safe to breathe.
I am safe to be me.
I am safe to feel.
I am safe to breathe.
Staying here as long as you like in meditation or embracing yourself.
Repeating to yourself that you're safe or any other affirmations that feel relevant.
Embodying this felt sense of safety.
You are so safe.
