Guiding a Safe Internal Space With Somatic Experiencing®

This guided audio will enable you to come fully into your body in a safe place and with time and space to fully inhabit the experience. Your senses and ability to be in the present moment will be enhanced and enlightened. Prepare to inhabit yourself in a whole new dimension.

Transcript

Imagine,

Imagine you are stepping into a sacred sanctuary.

I'm gonna invite you to find a safe place,

If you're not in one already,

Where you won't be disturbed,

Where you know you have the time to take to be with yourself in this safe environment.

Find just the right temperature or anything you need to keep you at the right temperature.

Notice the lighting.

Is the lighting too bright or too dark?

Make it just right.

Notice the sounds around you.

Is there anything that would disturb you?

See if you can get rid of it.

And then notice if there's any special items in the room that you're in.

Just glance around and notice and then look lovingly at the right color or some picture of somebody or something that brings you pleasure.

Notice if you have an extra special item there or you could imagine your special cuddle bear or special animal or person is with you.

Get in the most comfortable as you can.

Invite the question,

What would my body like?

Would it like to be laying down?

Would it like to be sitting?

And get it as comfortable as it can be with all the comforting things around you.

And as you settle in,

Notice that your body has changed positions and notice if it likes that.

And notice if there's places you could support your body like maybe something under the neck or feet or back.

Maybe just shift or move or stretch or any impulse that comes.

Offer that.

Notice if now that you're in this new position if you need anything else.

And notice if you can arrive here.

Can your body let go?

Notice the places that might have let go because you've actually landed,

Arrived.

The body is ready to stay.

You've given it the time and the space.

So notice,

Does the body accept this?

Notice your body on the surface that it's in.

Notice your feet and hands.

Notice the amount of space your body's occupying from the inside.

Notice all the boundaries of your skin.

Just scan your body and notice how the skin is your protection.

You from the outer world.

It's the barrier.

Feel how the skin feels on all the covered places.

Try to find one area and see if you can determine if you can find the area in the place where the skin meets the clothing surface.

Can you determine that boundary?

Now become aware of the skin that is exposed and feel how this exposed skin feels.

Bring awareness to the area between your throat and your intestinal bowl,

The hip bowl and scan through.

Noticing.

What do you notice?

What do you feel?

What could be moving?

Just notice.

Check in with the places that are wanting attention.

Just notice.

And then I'm going to invite you to bring your awareness to the eyes.

And if you feel safe enough to have the eyes closed and you may be by now,

Check in with what do you notice behind those closed lids?

What do you see in those depths?

I'm going to invite you to let the eyeballs move up into the skull on an in breath and let them move down as if looking down your nose on the out breath.

And you can marry this movement to the breath.

That's right.

You might want to deepen the breath,

Lengthen it and let the movement be in perfect harmony with the breath.

I'm going to invite you to let go of the eyes going up into the skull and I'm going to invite you to imagine the eyeballs just dropping back into like the center of your head.

So let go of holding them and let them drop back and down.

And notice if you sense anything.

Then I'm going to invite you to use your hands.

Notice the temperature of your hands and the comfort and then start to feel any of the surfaces around you wherever your hands are.

You can just stay in one place or move them around.

I'm going to invite you to notice what does the texture feel like?

The temperature?

How's it feel?

Where are you feeling it exactly?

Fingertips or the whole palms?

Maybe you feel called to use just the fingertips.

What if you're feeling your skin?

How does that feel?

And then I'm going to invite you to touch a part of your body and maybe give it a little squeeze.

Notice if you like that.

Does that feel safe?

I'm going to invite you now to taste what's in your mouth.

Thoroughly taste.

Let your tongue move around to the teeth and the roof to the sides of the cheeks.

Bring the tongue way to the back.

Thoroughly immerse yourself in this taste.

And I'm going to invite you to hear.

What do you hear?

And let's start way out past your room,

Past your home building,

Maybe out on the street.

Can you hear something outside?

And then what about bringing your attention of hearing into your building?

What do you notice?

What do you tune into?

Is it pleasant?

Is it safe?

And now bring it into your specific room.

What do you hear in your room?

And again,

Does it feel comfortable,

Safe,

Pleasant?

Tune into that which is pleasant.

And now I'm going to invite you to bring your sense of hearing really close.

Maybe even inside.

Can you hear body sounds or something really close?

Notice your smells surrounding you and your being.

What do you smell?

And does that smell good?

Can you linger in the smell?

Draw the smell in?

Is it fragrant?

What if you brought your ability to smell further away?

What else can you smell that's in your room?

What does just air smell like?

Or is there something in it that you notice?

And notice your breath just the way it is.

Notice how it feels to bring the breath in and notice how it feels to bring the breath out.

And just stay aware of that breath coming in and the breath coming out without trying to change it.

You're just connecting and noticing it as the body breathes itself.

You become one with this symphony.

And I'm going to invite you to check in with your body again.

Can you sense the subtle pull of gravity drawing your body down into the surface that you are on?

It's most like a magnetic attraction.

You can feel the elements gently pulling.

And can you let go of holding against the gravity and just let gravity draw you down?

And just scan from head to toe.

Notice how the muscles feel.

If there's any tensions or vibrations.

Anything that might show up that you can just notice and then pass through.

You might want to have one hand on your heart and one hand on your belly.

And if that feels good,

I'm inviting you to stay as long as it does.

And then I'm going to invite you to notice your breath again.

Coming in and coming out.

And notice where it goes.

Is it up in the chest?

Have you noticed that it's changed?

I'm going to invite you to let it draw down a little.

Maybe imagine that when that breath comes in it just kind of settles down into the pelvic bowl without effort,

Without trying.

Just let it be.

So pee with your breath.

Stay with it.

And then the next breath in as it comes in the nostrils,

Hits the nostril wall and hairs,

Comes down and scoops around and starts to come down into the esophagus,

Down into the lungs,

Maybe past the belly button,

Maybe not.

And maybe it balloons out into the pelvic bowl.

You could imagine that or you could actually feel and allow it and be with it when it leaves.

Notice as it rises up,

Comes up.

Notice how the body contracts,

Pushes it up.

Feel it come up,

Come right out of your nose,

Nice and warm.

So just notice your breath.

Invite it to come in.

Feel it expand and open parts of your torso and belly.

If that feels good,

Stay with it as it goes.

And you may want to lengthen and deepen this breath.

Slow it down.

And if you feel caught,

I'm going to invite you to do that.

And notice how your body responds as you slow it down.

Keep your attention and awareness and focus there.

And if your attention drifts away and you realize I'm not noticing my breath,

Then gently guide your attention back to the breath.

Calm,

Gentle,

Easy breath.

Notice if the belly wants to open in the sides of the ribs,

Maybe even the back.

You can feel the back open with the breath.

Maybe you can feel the ribs flare.

Maybe you can feel the breath all the way up to the collarbones.

And you can stay with it as it gently leaves,

Doing its precious work.

And I'm going to invite you to take a moment and notice the change place between the inhale and exhale or the exhale and inhale.

And I'm going to invite you to just pause and notice that place of stillness where there's no inhale,

No exhale.

And see if you can just take a moment to pause with it.

Bring your attention there into that stillness and dive in to that stillness.

And you can try that on each opportunity when there's a pause.

And notice how that feels in your body.

And then I'm going to invite you to notice how does your body feel now in comparison to how it felt as you stepped into this sanctuary.

And can we invite a sense of safety,

Relaxation,

Deep inner healing?

Can you feel places in your body that are letting go and have let go or want to let go?

I'm going to invite you to stay in this place as long as it feels right for you.

Take all the time you need to be in this body,

In this breath,

In this safe space,

Your sanctuary.

Namaste.