Welcome to the safe space meditation.
This practice will allow you to create your very own safe space.
This visualization technique can be used to soothe yourself by imagining a peaceful and relaxing safe space where you can go anytime.
We're gonna start by making yourself comfortable.
So find a posture that feels right for you today and begin to let the body relax.
Maybe it's rolling your shoulders up,
Back and down,
Keeping them away from your ears,
Allowing your tongue to drop from the roof of your mouth.
And when you're ready,
Gently close your eyes.
Now begin to observe your breath.
Notice how your breath flows in and out of your body.
Make no effort to change your breathing in any way.
Just notice how your body breathes.
Notice how your breath continues to flow deeply and calmly.
Noticing the inhale,
Noticing the pause that follows and then noticing the exhale.
Observe the small breaks between each breath,
Feeling the air enter in your nose,
Traveling down to your lungs.
And then as you exhale,
Feel the air come back out again,
Feeling your chest and belly rise gently and fall with each breath.
Now let's deepen this breath.
Take a long,
Deep inhale through your nose and then release the breath out slowly and gently through your mouth,
Breathing in deeply and breathing out gently.
One last time,
Breathing in deeply and breathing out gently,
Letting it all go and allowing your body to relax a little deeper.
Now allow the breath to settle and just be soft and natural.
And I'll invite you now to bring to mind a safe space,
A space where no one else knows but you.
Where is your safe space?
Is it indoors or outdoors?
How does it look?
Just take a moment to notice what type of place your mind chooses as a safe space.
And in this place of safety,
No one can come without your invitation.
In this place,
You are always at peace.
You are always relaxed.
And so maybe you're in a beautiful garden or maybe you're on a beach or in the mountains.
Just picture a place that feels calm and safe and serene,
A place you feel safe and protected.
Each time you want to visit this place,
You can always develop it and allow it to become more and more beautiful.
Allow yourself to see what's here today and begin to imagine the details of your surroundings.
Noticing the colors and textures in the place or the season or the temperature or the weather.
Notice the ground.
Is it soil or stone or sand?
Are there floors or carpet?
What does the surface feel like beneath your feet?
And notice what you smell.
Is it sweet and refreshing?
What can you hear?
Are there birds overhead?
Listen to their singing.
Maybe there's the sound of the ocean or a stream nearby.
Begin to notice and relax deeper.
Allow yourself to feel calm,
Serene,
And peaceful.
And now once you've imagined your safe space and detail,
See yourself lie down somewhere comfortable and feel the ground beneath your body.
Notice the gentle earth below you,
Warming you up and supporting you as if the earth was cradling you.
Allow yourself to relax a bit deeper and continue to feel completely safe here in this space.
And as your body rests peacefully,
Allow any tension to be released into the ground.
As you lay here,
Look above you and notice the color of the sky,
The sun,
The warm rays of the sun on your skin.
Feel the sense of calm and peace from the top of your head all the way to the tips of your toes.
Notice if the sky is clear.
Notice if there's clouds passing by.
Continue to build your safe space and allow yourself to create this place of safety and peace that is all yours and is always here for you.
Create anything you'd like.
Imagine anything that would bring you peace and happiness,
Comfort,
And security.
And after you've thoroughly visualized this place and you're ready to leave,
Allow yourself to slowly come back to your body.
Know that you can always return to the safe place anytime you'd like.
Begin to stretch,
Wiggling your fingers and your toes.
And then when you're ready,
You can open your eyes.
Thank you for joining me for the safe space guided meditation.
Please come back anytime you need and just know how loved and cherished you are.
