Cultivating Safety Within

In this meditation, you will be guided through a body scan and visual practice to help cultivate the feeling of groundedness and safety in the body. This meditation is great for those recovering from trauma or dealing with anxiety or depression.

Transcript

Hello,

Welcome to today's practice.

In this practice,

We will be doing a short body scan.

The intention of the body scan is to help you feel grounded and present in your body in this present moment.

Before we begin,

I invite you to take a moment to find comfort.

So that may look like sitting in a chair or laying down or sitting in a meditation altar if you have one.

If it's possible for your body,

If it feels cozy,

I really encourage you to sit up maybe in a chair or in an upward seated position for the body scan as it can be really easy to fall asleep during this type of practice.

If you are using this practice to fall asleep or to aid in sleeping,

Then laying down is a wonderful position for that.

We'll begin in just a moment and as we go through the body scan,

I will guide you to different points of awareness in your body.

As we come to each point of awareness,

I encourage you to breathe into this part of your body,

Guide your awareness there,

And internally repeat the name of that body part.

By doing this,

We create an opportunity to reconnect with the body to notice maybe where is it easy to ground in the body and feel into the body and where do we maybe feel a little disconnected.

It's a good clue that maybe some energy or stored emotions are there making it hard or making it feel unsafe to be present in that aspect of our physical space.

When you're ready,

We'll go ahead and get started by closing your eyes and we'll take a moment here to connect with the breath by inhaling to the count of four and exhaling to the count of six for a few rounds.

Beginning now by exhaling,

Emptying your lungs and then inhaling to the count of one,

Two,

Three,

Four.

Exhaling to the count one,

Two,

Three,

Four,

Five,

Six.

Inhale one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four,

Five,

Six.

One more time.

Inhale one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four,

Five,

Six.

Allowing your breathing to return to its natural state,

Taking a moment to arrive in the heart center.

Maybe allowing the next inhale to guide the awareness inward as the air around you enters in through your nose down into your lungs.

We'll begin here setting an intention for this practice or sankalpa to cultivate grounded presence and awareness and to feel safe in the body.

Allowing this intention to land right here in the heart,

Perhaps feeling the beating of the pulse,

Maybe hearing the beating of the heart.

Knowing with every breath you take,

Life is breathed into your intention,

Creating a safe and fertile ground for this intention to bloom.

With the next breath,

We'll begin our body scan by guiding the awareness to the bottoms of the feet,

Bringing the awareness to the bottom of the left foot,

And repeating internally,

Bottom left foot,

Up left foot,

Repeating internally,

Up left foot,

Left ankle,

Chin,

Knee,

Hamstring,

And thigh,

Left hip,

Bottom of right foot,

Top of right foot,

Right ankle,

Calf,

And shin,

Knee,

Hamstring,

And thigh,

Right hip,

Lower back,

Lower abdomen,

Middle back,

Middle abdomen,

Upper back,

Heart center,

Left side body,

Left shoulder,

And collarbone,

Left upper arm,

Elbow,

Forearm,

Wrist,

Hand,

And fingers,

Right side body,

Right shoulder,

And collarbone,

Right upper arm,

Elbow,

Forearm,

Wrist,

Hand,

And fingers,

The whole left side body,

The whole right side body,

Back of the neck,

Front of the neck,

And throat,

Left jaw,

Right jaw,

Mouth,

Teeth,

Tongue,

Lips,

Left ear,

And cheek,

Right ear,

And cheek,

Nose,

Eyes,

Eyebrows,

Forehead,

Top of the head,

Back of the head,

The whole back side of the body,

The whole front side of the body,

The whole left half of the body,

The whole right half of the body,

The whole body,

The whole body.

With your next breath,

Guiding your awareness to the heart center,

Noticing that seed of intention is still there,

Cultivate grounded awareness and a feeling of safety in the body.

Taking a moment to notice the body,

To notice the aspect of self who is witnessing.

From this awareness,

Reminding your body that you can be safe here in the present moment.

With the next breath,

Seeing a golden flame of light come to life here in the heart center.

Knowing this golden flame can't hurt you,

It's not hot.

Instead,

It's a golden flame of healing energy.

And this golden flame will help to release anything your body is carrying,

Any memories or stored emotions that make it challenging to feel safe and grounded within.

So noticing this golden flame,

If you can see it,

Feel it,

Hear it,

Maybe you just know it's there,

You trust and that's enough.

We'll invite this golden flame to begin to grow in size and as it grows,

It's releasing for you anything that doesn't serve your space,

Anything that challenges that feeling of safety.

Then reminding you that you have this internal resource to always feel safe and that no one can ever take this from you,

Regardless of their actions,

Regardless of what may have happened in the past.

You can give that back to yourself here with this flame.

So watching this golden flame as it expands through your chest,

Growing in size until it's as big as your torso.

This golden light expanding into your shoulders,

Releasing other people's responsibilities that may make it challenging to feel safe here and now.

Releasing through the hips,

Letting go of any survival energy,

Anything that says it has to be hard to be a human,

That being a human is hard,

There's never enough.

Letting this golden flame take that away so you can live a different story,

A different reality where you're supported and safe.

Expanding this golden flame through the arms,

The legs,

Through the throat and neck,

Through the face,

The brain,

And allow this golden flame to expand out until it's a foot in every direction around you and then two feet.

Expanding until it reaches five feet in every direction,

Fully encompassed in this healing energy.

Breathing here,

Knowing if you've drifted off,

That's okay.

Bringing yourself back to the breath,

Back to the heart center,

Back to the center of this golden healing light,

Replenishing every cell,

Every molecule of who you are in this golden energy.

You can stay in this space as long as you would like,

There's no rush.

Only when you're ready,

Begin to invite that flame back down so it'll move in to one foot in every direction,

Shrinking in size so it's filling just the body and then moving up out of the arms and legs till it's just in the torso,

Shrinking even more until it's back to that original size,

That original flame right here in the heart center.

It's easy to have that feeling of safety taken from us as we co-create in the world and participate with other humans.

This golden flame is here to remind you that in those times that feel challenging,

That feel overwhelming or unsafe,

You can go within and know this inner resource is always here to support you.

If it feels good,

You can place your hands on your heart,

Taking a moment to connect with your heart center,

With this golden light,

Offering yourself gratitude for showing up for this practice.

If it feels good,

Offering yourself the affirmation,

I am safe,

Loved,

And supported.

When you're ready,

You can release your hands,

Taking one more moment to deepen the breath and gently remind yourself where you are in time and space.

What room are you in?

Where are you sitting or lying?

Where is the wall,

The ceiling,

The floor,

Maybe the grass beneath you?

Allowing your next exhale to invite you back to the present moment as you wiggle your fingers and toes,

Opening your eyes and coming on out of practice.

You can return to this practice anytime to reconnect with your body and reconnect with the feeling of safety.

You are loved,

You're supported,

And seen by Mother Earth.

She'll always be here to help you and guide you and support you.

Namaste.

Reviews

I am grateful for this relaxing, supportive and supporting meditation, which had me release and relax. Namaste 🤓🙏🏻