S.A.F.E. Compassion

This meditation re-wires your brain so that you can easily manage the highs and lows of daily living. Emotional resilience is your ability to regulate emotions and thrive in times of challenge. To apply this trait is to easily shift from a clouded stress to clarity. In this space you are able to safely navigate and choose the best emotional response.

Transcript

Hello,

My name is Lani Puditi.

I'm a Sifrologist using whole person strategies to help you discover life experience and behavior.

I'm grateful you're here to practice this meditation which I wrote and recorded with the intention to help you develop emotional resilience.

In the context of this exercise,

The letters of the word SAFE are an acronym for the phrase Softly Accept Feelings of Expansion.

In keeping with the fourth attitude of Sifrology to repeatedly notice aliveness,

This exercise when practiced regularly and in a state of calm will create pathways that can be easily accessed in times of turbulence.

Over time,

The application of this exercise can cultivate a more compassionate and self-accepting stance towards self and humanity.

If you've meditated with me before,

Then you'll know we use the dynamic relaxation methods of Sifrology to achieve a state of calm.

These methods include balance breathing,

Cell appreciation,

Gentle movement,

And creative visioning.

Because it's dynamic,

You might be standing,

Sitting,

Walking,

Or lying down during the exercise.

We use these positions so you can train your brain to find peace and calm any time you feel anxious or stressed in daily living.

This exercise is focused on emotional resilience.

We'll start with a standing body scan and then partway through,

I'll invite you to sit.

So it's important to have a chair on hand.

The best chair for this is a dining room or an office chair.

Just place it behind you so you can sit down without much interruption.

While I might narrate certain postures,

Positions,

Or movement during the exercise,

It's most important for you to take care of your body.

If you need to sit,

Open your eyes,

Or just relax and listen,

Then please do so.

Your well-being is the most important aspect of this activity.

Please take care.

All right,

Let's begin.

For this exercise,

I stand in front of my chair,

Feet shoulder distance apart,

Closing my eyes to concentrate better on myself.

I become aware of my breathing,

My whole body in motion with breath.

I notice my body being supported upright and vertical between the earth and the sky.

And I become aware of sounds far away,

Sounds near at hand,

And of sounds from my own body,

My breathing,

Or my heartbeat.

Welcoming these sounds as being part of life without trying to determine what they are.

Now concentrating on my body,

I become aware first of my head.

And I notice my forehead,

My eyes,

And all the tiny muscles around my eyes,

My nose,

The air going in and coming out.

And I notice my cheekbones,

My tongue,

My teeth,

My mouth and jaw softened and relaxed.

And I notice my ears,

All the tiny bits of my ears inside and outside of my head,

And all the space around my ears.

And then noticing my brain and the back of my head.

Now I become aware of my neck and throat,

Across my shoulders,

Down the back of my arms,

And the back of my hands.

And then becoming aware of my chest area,

And my upper back,

The internal organs,

My heart,

My lungs,

Noticing my ribcage,

And then noticing the underside of my arms,

The palms of my hands and my fingers.

Then becoming aware of everything between the ribcage and the navel.

I notice my middle back,

And my internal organs,

A stomach,

Liver,

Adrenals,

Kidneys.

And then I become aware of everything below the navel,

Noticing my lower abdomen,

And my lower back,

The internal organs,

The hip and pelvic area,

The long stretch of my legs,

My feet.

I focus now on the whole of my body,

Becoming aware of the weight,

The temperature,

And the size of my body.

And I breathe out to fully empty my stomach and lungs.

A deep inhale through the nose.

And then I hold my breath and lift my arms above my head.

I clasp my hands together and I tense every muscle in my body from the top of my head to the soles of my feet.

Tensing my face,

My arms,

Every bit of my body,

All the muscles tensing a bit more.

And then release,

With our axe letting go,

Bringing my arms down.

And I feel for the chair behind and I sit down comfortably at the back of the chair.

My back is strong,

Straight,

And confident.

The soles of my feet on the floor,

My hands placed gently on the floor.

And I take an integration pause,

Noticing all the physical sensations that are present in my body now.

Now vital sofro energizing as I breathe warm vital energy into the body and diffuse it throughout the cells by harmonizing through breath.

I begin by concentrating on everything below the navel and I breathe warm vital energy in from the earth as it comes up through my feet,

Up through my legs,

Nourishing and cleansing all the cells.

And I breathe out harmonizing and I send love,

Joy,

And gratitude to the cells of my body.

And then noticing the temperature of my lower body,

I breathe this warm vital energy up into the area between my rib cage and my navel,

My middle back,

Cleansing and nourishing all the cells,

My digestive system.

And I harmonize breathing out,

Sending love,

Joy,

And gratitude to the cells.

And then breathing this warm vital energy up into the area between my chest area,

My upper back,

Warm vital energy diffusing,

Cleansing,

Nourishing.

And breathing out,

I harmonize sending love,

Joy,

And gratitude to the cells.

And then breathing this warm vital energy up into my neck,

My throat,

And shoulders,

Sensing the vibration of my larynx,

Which gives me voice.

And I diffuse this energy throughout the cells,

Breathing out and sending love,

Joy,

And gratitude.

And then breathing this warm vital energy up into my head,

Cleansing and nourishing all the shapes,

The cells,

The functions.

And harmonizing as I breathe out,

Sending love,

Joy,

And gratitude to all the cells.

And then noticing the whole of my body,

Breathing this warm vital energy up in through my body,

Flowing all of this energy,

Warm vital energy,

Cleansing and nourishing the cells,

And harmonizing as I breathe out,

And sending love,

Joy,

And gratitude to all the cells.

I notice the cells receiving this attention,

And I smile at the cells,

And they smile back at me.

Cell appreciation.

And pausing to notice the movement of energy throughout and around my body,

Becoming aware of the shape,

The size,

The weight,

And the temperature of my body.

As I take an integration pause,

Noticing all the physical and mental sensations that are happening in my body now.

Now standing again in front of the chair,

I balance my body with breath,

Noticing that I am upright between the earth and the sky.

And I become aware that I imagine a tall stick of bamboo in the forest.

And I breathe in as if I am this tall stick of bamboo.

Breathing and renewing,

I am upright and connected to earth and sky.

I interlock my thumbs and I place the palms of my hands on my belly just below the navel,

My feet securely rooted to the earth.

And I sense the breeze begin to blow.

I notice my body begin to sway,

This tall bamboo tree gently swaying with the breeze.

My body stays rooted to the earth.

I trust my body.

It keeps me upright and strong.

My body as a bamboo tree gently sways backwards and forwards,

Side to side.

Inhale and exhale,

Gently swaying of the body.

I feel the kind caress of the breeze.

And I recognize the connection between earth and sky as I sway in all directions.

I trust my body.

I'm confident,

Upright and strong.

The gentle sway of my body and coming back to center.

I am balanced.

I'm strong and straight and confident.

And I feel for the chair behind and I sit down in the integration position,

Taking an integration pause.

Now I'm going to focus on safe compassion for myself and for others.

I start by becoming aware of breath in the body and outside of my body.

A connection to myself and all of humanity.

Inhale and exhale and inhale,

Exhale,

Inhale and exhale.

Soft,

Gentle breath.

I am safe.

I am safe.

I am secure.

I am connected.

I reflect on a recent event or perhaps one that may be coming up.

This event brings uneasy feelings of anxiety and stress and I begin to feel this difficult emotion.

Breathing in,

I soften the feeling and I acknowledge the physical and mental sensation.

I flow into the space and keep the stimulus.

I give it a name.

I give it a label which is clear to me and one that I can resonate with.

I'm aware of my breathing.

I feel safe and secure and I accept without resistance.

I acknowledge the physical and mental sensations.

I silently speak.

I can allow this feeling to soften and be as it is.

I can allow this feeling to soften and be as it is.

I can allow this feeling to soften and be as it is.

I am safe.

I observe the emotion with kind acceptance,

With deepened awareness.

I uncover and discover my personal need.

The need that protects me and helps me to feel safe.

I investigate this need with compassion and kindness.

I send love,

Joy and gratitude to this need and I ask,

Does this need nourish myself and all of humanity?

Does this need come from a place of love?

I kindly accept this emotion.

I am safe.

Reflecting on my questions,

I plant seeds for feeling safe,

Secure and protected.

I feel loved.

I feel worthy.

I feel a sense of belonging.

I feel free of fear.

I recognize any resistance with caring curiosity and wonder and I silently speak the seeds.

I feel loved.

I feel worthy.

I feel a sense of belonging.

I feel free of fear.

I feel loved.

I feel worthy.

I feel worthy.

I feel a sense of belonging.

I feel free of fear.

I am safe.

Now coming from a space of compassionate contemplation,

I expand awareness to everyone who suffers with uneasiness.

I recognize that we all share the same emotions,

Perhaps differently.

Everyone struggles.

Everyone suffers.

Expanding awareness and consideration of all of humanity and silently speaking to the universe.

May we feel love.

May we feel worthy.

May we feel a sense of belonging.

May we feel safe.

May we feel loved.

May we feel worthy.

May we feel a sense of belonging.

May we feel safe.

May we feel loved.

May we feel worthy.

May we feel a sense of belonging.

May we feel safe.

May we feel safe.

I expand with loving compassion.

Now I reflect on recent event or one that is coming up.

I notice my body.

I notice my mind.

I soften into the stimulus.

I accept with kindness.

I feel gentle compassion.

I expand with curiosity.

I am safe.

Taking an integration pause,

Awareness of the body breathing and renewing and noticing any physical or mental sensations that are happening in the body now.

Now focused on the energy in the room,

I become aware of my body being supported by the chair.

I notice the ceiling above,

The floor beneath and the walls surrounding.

I notice the space I take up in the room.

I am secure.

I am at peace.

I am safe.

Keeping the feelings of well-being discovered during the exercise,

I begin to move and stretch my body in a way that feels comfortable,

Taking all the time that I need.

And when I'm ready,

I open my eyes.

Great job!

Remember to record your experience in your meditation journal.

And remember that you'll begin to notice the effects of this exercise as you repeat it often and curiously observe the changes taking place as you rewire your brain.

When practiced regularly and in a state of calm,

You'll be creating new pathways in the brain which can be easily accessed in times of turbulence.

Over time,

The application of this exercise can cultivate a more compassionate and self-accepting stance towards self and humanity and you'll begin to notice changes,

Even subtle changes,

In your behavior and in your responses to life and to your relationships with others.

Thanks for being here.

Come back again soon.