Hi and welcome to this short somatic practice for inner safety.
Sometimes emotions can feel like a wave,
Sudden,
Intense and so overwhelming.
Not because something is wrong with us but because our nervous system isn't always used to holding emotions consciously.
It tries to protect us by seeing them as a threat.
Over time many of us learn to push difficult feelings away.
A survival strategy that helps short-term but disconnects us from ourselves in the long term.
So healing doesn't mean you have to force yourself to just feel the difficult emotion.
No,
It means creating inner safety so our body can soften and trust.
Trust that it is safe and that it is supported.
So imagine having a strong emotion and wanting to push it away until someone you trust simply sits with you without pressure,
Without judgment and the feeling naturally shifts because your body feels held.
Today we can offer the same presence to ourself.
So let's begin.
Start by finding a quiet space where you feel safe.
Maybe your bed,
A cozy couch or another cozy spot on the floor.
Gently close your eyes to help you turn inward and begin to tune into your body.
Now take a pillow or a soft blanket and wrap yourself in it.
Feel the sensation of this boundary.
It's like a protective shell surrounding you.
And now you can hug the pillow or yourself,
Whichever feels more comfortable.
Take a deep breath in and out and notice how your body responds.
Feel the warmth,
The security,
The gentle boundary offering you safety.
As you hold the pillow or the blanket,
Allow yourself to feel its texture,
Its softness and the way it molds to your body.
Notice how it supports you.
Gently run your hands over your arms now,
Slowly as if you were a little cold.
Allow your body to feel this gentle touch.
If you prefer,
You can also feel the texture of the pillow with your fingers.
All of this helps to bring your body back to the present moment,
To the here and to the now.
While doing this,
You might also want to gently sway,
Moving back and forth slowly.
You can feel how your body responds to this movement.
It's an ancient pattern of self-soothing.
And if it feels good,
You can also begin to hum softly,
A gentle tone or a melody.
Humming calms our nervous system and gives us a sense of connection.
And while swaying in this moment of comfort,
Maybe you want to say to yourself,
Either out loud or in your mind,
Some of the following words.
I am here.
I see you.
I stay with you.
I listen to you.
I am here for you.
Everything is okay.
You are allowed to feel exactly as you feel right now.
And as we're coming to the end of this practice,
I want you to tune in for a moment.
How did your inner state shift through these gentle touches,
The boundary of the blanket or pillow and your own words and humming?
Allow yourself to comfort yourself,
Even if it feels unfamiliar.
You can stay in the space for as long as you need.
But if it feels right,
Gradually deepen your breath.
Maybe you feel like you need to yawn or you want to stretch,
Move your arms,
Gently extend your body.
And when you're ready,
Slowly open your eyes.
How do you feel right now?
Maybe a little calmer,
A little softer?
Carry this feeling of safety with you throughout your day.
And know that you can always return to the space whenever you need.
I'll see you next time,
Sarah.
