Feeling Safe & Secure

Silently speaking affirmations while visualising connection to light, earth, sun, and breath can help you feel safe, secure, and grounded. Repeat this exercise often to overcome stress and anxiety and to feel comfortable in your body.

Transcript

Hello and welcome to Sophros Solus.

My name is Lani Poudidi,

Sophrologist.

I wrote and recorded this session to create feelings of comfort and peace.

This is a nice exercise to do when you're feeling unsettled or unwell.

We'll do this exercise lying down as this is sometimes the position we find ourselves in when feeling uneasy or out of sorts.

You might be lying in your bed,

On the floor,

Or perhaps on the couch.

Wherever you are,

Close your eyes.

Become aware of sounds far away,

Of sounds near at hand,

And of sounds from your own body,

Your breathing,

Or your heartbeat.

Just welcome those sounds as being part of life without trying to determine what they are.

Recognize that while your eyes are closed you can still visualize the space around you,

The ceiling above,

The walls surrounding,

And the floor beneath.

Allow your body to relax into this space as if you are a part of it.

Feel the touch of your heels to the surface,

Your calves,

Your arms,

Your shoulder blades,

The back of your head.

Sense how your body engages with the floor or the mattress or the cushions beneath.

Become aware of your breathing as if the whole body is breathing and renewing.

With hands on your belly,

You feel the movement of your body.

Inhale and expand.

Exhale and decrease.

Your hands rising and falling in rhythm with your breath.

Lying in this position,

You visualize a speck of light directly above you,

Yet very far away.

It seems to be moving slowly towards you.

Upon approach,

It enters your forehead and you follow the path through your body.

Speaking in first person now as if you were speaking to yourself.

I feel the light move within my head.

I follow the path through my eyes and all the tiny muscles around my eyes.

It touches my nose and flows through my nasal passages,

Around my mouth and jaw.

Then I become aware of the light in my ears and surrounding all the space around my ears.

Then moving through my brain and down the back of my head.

I become aware of the light traveling through my neck and throat,

Across my shoulders,

Down the back of my arms and the back of my hands.

Then I become aware of the light moving through my chest,

Around my respiratory system,

My heart,

Lungs,

My upper back,

Down the underside of my arms to the palms of my hands and touching each of the tips of my fingers.

Then traveling to the area between the rib cage and the navel,

My internal organs,

Stomach,

Liver,

Adrenals,

Kidneys and around to the back of my middle part of my back.

Now I become aware of the light moving below my navel,

The lower abdomen,

Through and around the small and large intestine to the hip and pelvic area,

The upper legs,

The knees,

The lower legs,

The ankles,

My feet and across the tips of my toes.

Now focusing on the light within the whole of my body.

I feel grounded,

Energized and connected to the light of the universe.

I become aware of the weight of my body,

The temperature of my body and the size of my body.

Now exhaling to fully empty the stomach and lungs.

I breathe in fully through the nose.

I hold my breath and I tense the whole of my body,

Tensing every bit of my body from the top of my head to the soles of my feet,

Tensing,

Tensing a bit more,

A bit more and then release.

Relax and letting go.

Integration pause,

Becoming aware of all the physical and mental sensations present in the body now.

Now we're going to establish feelings of being safe and secure,

Grounded to the earth,

To the sun and to your breath.

Speaking again in first person as if you're speaking to yourself.

I become aware of a place where I feel calm and relaxed.

Perhaps you've been to this place in a previous exercise or maybe it's someplace new.

When I'm in this place,

I silently speak in affirmation.

I feel very calm.

I'm completely calm,

Relaxed and at peace.

I am completely calm,

Relaxed and at peace.

Continue to repeat this affirmation a few times in your head as you enjoy existing in this calm and relaxed space.

Now I'm going to experience the weight of my body.

For that I focus on my right arm.

I become aware that my arm is becoming heavier and heavier as if it's being secured to the center of the earth.

My right arm becoming heavy and heavier still,

Secured to the center of the earth.

It becomes heavier until I notice a nice heavy weight.

And then I become aware of my left arm.

I notice that my left arm is becoming heavier and heavier.

My left arm becomes heavy as if it's being secured to the center of the earth.

Both of my arms are very,

Very heavy.

And I realize that I am safely weighted to the center of the earth.

And now I become aware of my right leg.

My right leg is becoming heavy and heavier still,

As if I'm being pulled to the center of the earth.

My right leg is heavy being secured to the center of the earth.

And then I notice my left leg.

My left leg is becoming heavier and heavier,

Secured to the center of the earth.

And then both of my legs are heavy,

Secured to the center of the earth.

My arms and my legs are heavy.

And I realize I am safely weighted to the center of the earth.

I create an image and I associate my experience of this safe connection with this image.

I allow the image to appear that represents the weight that I now feel in my arms and my legs.

Now I focus on my right arm.

It's becoming warmer as if being warmed by the rays of the sun.

I feel the sun shining on my right arm,

Permeating my skin.

The cells of my right arm becoming warmer and warmer.

The beautiful sun's rays warming my right arm.

And then I become aware of my left arm.

The sun is now shining on my left arm.

My left arm becoming warmer and warmer.

Both arms are warm as I feel the rays of the sun comfortably blanketing my arms.

And then I become aware of my right leg.

The sun is shining on my right leg.

My right leg is becoming warmer and warmer as if warmed by the rays of the sun.

My left leg is becoming warmer,

Very very warm.

The rays of the sun are warming both of my legs.

My arms and my legs feel comfortable and warmed from the rays of the sun.

And I allow an image to appear that represents this warmth in my body.

I associate the experience of this warmth with that image.

Now I focus on my heart.

I sense my heart beating in the rhythm of my breath.

I think to myself,

My heart beats calmly,

Fully,

Regularly,

And strongly.

My heart is beating calmly,

Fully,

Regularly,

And strongly.

My heart is beating calmly,

Fully,

Regularly,

And strongly.

My breath and my heart flow to the same rhythm.

My breath and my heart are flowing to the same rhythm.

Calmly,

Fully,

Regularly,

And strongly.

I become my heart.

I live in my heart.

My heart and myself are one and the same thing.

I am the beating of my heart.

I associate this harmonious rhythm of flow and heart and breath with an image.

I become aware of that image that represents the beating of my heart.

My body is safe and secure,

Grounded to breath,

Sun,

And earth.

The light illuminates all the cells of my body,

Strong,

Healthy,

Full of well-being in the past,

In the present,

And in the future.

Letting go now,

Coming back into this space.

I sense the ceiling above,

The surface beneath,

The walls surrounding me.

I feel safe.

I feel well.

I feel comforted and calm.

Integration pause,

Becoming aware of all the physical and mental sensations that are happening in the body right now,

Everything that's happening in my body.

Now,

Keeping all those feelings of well-being,

I begin to move and stretch my body,

Taking all the time that I need,

And then just opening the eyes.

Relax and contemplate on your experience.

You may like to write your experience in your mind practice journal so that you can refer back at a later date.

Thank you for joining me in this session today.

Reviews

Very qyiit, subtle and grounding. Wotkdcluje the bell removed at the end so I can drift a while more in the sensation of peace.🙏