Hello friend,
Right now let's take a short trip,
Not far away,
But on the inside of your heart and mind,
To a place where your body can rest and feel safe.
Let's start by sitting or lying down comfortably,
And when you're laying down or sitting comfortably,
Let's take a slow breath in through your nose,
1,
2,
3,
And breathe out slowly through your mouth.
1,
2,
3,
4.
That's called calm breathing.
When we breathe out a little longer than we breathe in,
It sends a signal to our brain that says,
Everything is okay.
It lets our brain know that we can relax.
Now place one hand gently over your heart.
Do you feel it beating?
Feeling your heartbeat helps your brain to notice that you are safe here,
That you are safe right now.
Take another calm breath in through your nose,
And slowly out through your mouth.
As you breathe,
Imagine a warm light glowing under your hand.
Maybe it's gold,
A soft blue,
Or any color that feels comforting to you.
Now with each breath,
Imagine that light growing a little bigger,
And a little bigger,
Until it's wrapping you in a gentle glow.
Do you feel that light wrapping you in its gentle glow?
This is your safe space,
Your body's way of saying,
I'm calm,
I belong here,
I'm okay.
Now let's use our imagination and picture a peaceful place where you feel happy and free.
Maybe it's sitting under a big tree,
Maybe under your favorite blanket fort,
Playing near the ocean,
Or resting in your cozy bed at home.
I'll give you some time to imagine your perfect place.
Great.
Now in this space,
Your body feels light,
Your breathing is slow and steady,
And your thoughts feel kind and quiet.
If a worry or a sad thought tries to enter your safe space,
Imagine it as a small bubble floating by.
You don't have to chase it or pop it,
Just watch it drift away.
And then breathe and return to your safe place,
To your breath,
To your heartbeat,
To your warm light.
Repeat quietly in your mind,
I am safe,
I can calm my body,
Peace begins with me.
Now take one last slow breath in,
And a long gentle breath out.
Now wriggle your fingers and slowly open your eyes.
Notice how your body feels a little softer,
A little slower,
A little lighter.
Remember little friend,
You can always come back to this safe space anytime you need to feel calm again.
It's always right here,
Inside your breath,
And inside your heart.
Until next time!
