You are safe.
10 minute meditation by the Happiness Society.
Start by placing yourself in a comfortable position sitting on an arm chair or a comfortable chair.
Your legs are encrusted,
Your feet are flat on the floor and your hands are gently resting on your lap.
And try to keep your back relatively straight,
Comfortable but with an erect posture.
Then allowing yourself to fully arrive here and now in the present moment.
Maybe feeling where your body makes contact with the chair.
Feeling in this vertical dimension of time,
The now.
Shifting your awareness to your breath.
Just observing your breath,
Not changing anything,
Not changing the patterns of your breathing.
Just observing every inhale and every exhale.
And with each breath allowing your body to relax a little bit more.
Giving yourself permission to relax.
And now bringing your attention low down into your body,
All the way down to your feet.
Feeling your feet firmly grounded on the floor.
Firmly,
Firmly grounded onto Mother Earth.
You are safe and you are protected right now by this extraordinary force that is gravity.
And with the next exhalation,
Imagine roots starting from the soles of your feet and travelling deep down into the earth.
Like the roots of an ancient oak tree.
Your roots are travelling all around the earth and deep down into the earth.
Traveling through rich soils,
Meeting underground rivers and caves of rocks and crystals.
These roots,
Like the roots of the old oak tree are keeping you safe.
The winds of life might blow and you might bend slightly right or left,
Forward or backwards.
But you are safe.
You are strongly grounded.
Your roots are keeping you safe.
And now with the next in-breath,
Breathing in through your roots,
The earth energy.
This amazing energy that pushes up the flowers in the springtime.
Feeling that energy travelling up your roots,
All the way and then reaching your feet.
This earth energy is now feeling entirely both your feet and moving up into your legs,
Lower legs,
All the way to the knees.
Feeling up your thighs and all the way up to your hips.
This earth energy is bringing you a sense of calm,
Of relaxation,
Of protection and feeling it particularly in your hip area where we unconsciously store a lot of our daily stresses.
Feeling your lower body relaxing.
Feeling all tensions melting away.
And from the base of your spine around the perineum area,
I would like you to visualise a red sphere,
Very very bright red sphere.
Allowing the intensity of the colour to express itself,
To radiate around.
This sphere is growing and growing and opening like a flower opens to the sunlight.
And the red light is now filling your body,
Filling your legs and travelling all the way into your lower abdomen.
This is the seat of your root chakra,
The chakra of security.
Right now you are safe.
You are safe into your body.
You are safe into your armchair.
You are safe into your town,
Into your country.
You are safe in this world.
Just embracing this beautiful feeling of serenity and security.
Knowing that it is a feeling you can always come back to.
It is there available for you,
Inside of you.
And seeing this red light expand and expand into the entirety of your body.
It is even expanding outside the boundaries of your skin.
You feel peaceful,
You feel calm and you feel safe.
And bringing your awareness back to that sphere,
The red sphere at the base of your spine.
And just with a thought allowing it to close again.
It is always there,
It is just closed.
And bringing your awareness back to your breath and to your body as a whole,
Your body breathing.
Maybe again feeling the points of contact between your body and the seat.
Maybe hearing some noises around you.
And little by little coming back into the room.
You might want to start wriggling your toes and fingers.
And when you are ready,
In your own time,
You can open your eyes.
