Finding Safety Within As Highly Sensitive Souls

In this meditation, you'll be guided on a journey to discover a sense of safety within yourself. Through gentle relaxation and mindful exploration of your senses, you'll learn to anchor into the present moment through your physical body, finding inner strength and stability. This meditation invites you to journey into your inner self, creating a sanctuary of calm and stability that you can carry with you amidst life's ups and downs, wherever you go.

Transcript

Welcome,

I'm Tanya.

This meditation is intended to help us create a sense of safety through grounding.

Creating a sense of safety through grounding is especially important for us as highly sensitive people because we experience the world more intensely and we know that this can lead to feelings of overwhelm,

Even anxiety,

Or being easily triggered by things,

People,

And events around us.

This meditation will help us to anchor into the present moment by connecting with the physical sensations of our body and our immediate environment so that over time with practice we can create a safe space within ourselves,

Helping to regulate our emotions and our reactions and responses.

This also gives us space to honor our needs as well as our boundaries.

Find a position that works for you,

Either sitting or lying down,

Just somewhere where you feel supported and at ease.

If at any point you feel overwhelmed,

Remember that you can always open your eyes and take a break.

This practice is about honoring your needs and finding a sense of safety within you.

As you settle in,

We'll take a moment to notice the sensations in your body.

Feel the support of the chair or cushion beneath you,

Knowing that it's providing you with a stable foundation.

If you're lying down,

Feel the surface beneath you supporting your body.

It's important to acknowledge that it can take time to connect with your body and that's perfectly okay.

Each day is different,

Each practice is different,

And what you feel or don't feel is simply where you are in this moment.

Things are always changing for us,

So it's important that we approach this and any practice with an open and accepting heart of where we are today.

We'll begin by bringing awareness to your feet,

Just noticing the sensation of your feet touching the ground,

The texture of the floor beneath them,

Maybe the comfort and coziness of your socks.

Feel the connection between your feet and the surface beneath you,

Knowing that that surface is connected to the earth,

Grounding you in this moment.

Now bring attention to your hands,

Just notice how they're resting.

Maybe they're on your lap or by your sides,

Maybe they're placed gently on your chest or your belly.

Feel the weight of your hands,

The sensation of touch as they make contact with your body,

Your clothing,

Maybe your mat or a blanket.

Take a few slow deep breaths,

Breathing in through your nose and out through your mouth.

And with each exhale,

Just do your best to allow your body to soften a little bit more.

Soften the space between your eyebrows,

Soften your jaw,

Your tongue,

And maybe bring a small smile to your lips and just see how or if this affects your breath.

Continuing to breathe deeply at your own pace,

Not pushing too hard.

Imagine your breath as a gentle wave washing over you,

And with each inhale and exhale,

You're just soothing your body and your mind a little bit more,

Just slowing down.

We'll take a few more moments here to simply be present with yourself.

Observing any sensations that arise.

Just doing our best not to label them.

Remember that it's completely normal and very human to label things,

So just be open to whatever comes.

It's not the entering of our thoughts that can be problematic.

So just allow yourself to fully inhabit your body in this moment,

Knowing that here and now you are safe and supported.

Keeping our awareness on our breath,

Knowing that here and now you are safe and supported.

Keeping our awareness on our breath,

If we let it,

Our breath can naturally calm and center us.

The simple act of breathing consciously is the most powerful tool for us as HSPs,

As a way to feel more grounded and safe in the present moment.

Feel the gentle rise and fall of your chest and belly with each breath,

And with each inhale,

You're drawing in a sense of calm and safety,

Just allowing it to fill your entire being.

If you like,

You can visualize this calming energy spreading throughout your body.

Maybe you feel it,

A warm glow flowing from the center of your body,

All the way through your fingertips,

All the way down through your toes and out through the top of your head.

With each exhale,

Letting go of just maybe one thought that you've been holding on to,

Letting go of it just for now,

And instead,

In that space,

Invite a sense of lightness and relief with each exhale,

As if a weight has been lifted off your shoulders.

Continue to breathe in this way,

Focusing on the sensation of your breath as it enters and leaves your body.

Notice how each breath you take has the ability to bring you closer to a state of inner safety and strength here and now.

Allow yourself to accept in this moment that you have the power to find safety,

Allow yourself to accept in this moment that you have the power to find safety and security within yourself,

Simply by breathing consciously.

Now let's take a moment to visualize.

Imagine,

And maybe even feel,

Roots growing out from the soles of your feet.

And these are not just ordinary roots.

These roots are infused with safety and stability.

Following your breath,

Feel these roots extending out from your feet.

Anchoring you firmly in this present moment.

Feel the strength and the stability of these roots as they grow stronger with each breath you take.

Anchoring you not just in body,

But in thought and in spirit.

With each breath,

You're drawing in the nourishing energy of the earth,

Filling you with a deep sense of grounding and stability.

This energy is actually always flowing through your body,

Grounding you in the here and now.

We just have to slow down to notice.

You are connected to the earth,

Supported by her unwavering presence.

Allow yourself to lean into this support,

Knowing that you are held and you are protected.

Feel a sense of gratitude for the earth's grounding energy,

Knowing that she is always here to support you.

Now that we have established that Mother Earth is always here to support us and ground us,

Let's shift our focus to the sounds around us.

Notice any noises.

They might be distant,

They might be near,

Loud or soft.

Instead of reacting to these sounds,

Labeling them as good or bad,

Pleasant or annoying,

Simply allow them to be.

Imagine each sound as a gentle wave washing over you and then gently fading away,

Just allowing these sounds to be part of our practice instead of taking us away from or out of our practice.

And as you listen,

You may find that the sounds become less noticeable and then they start to just blend into the background of your awareness.

Now you can bring your awareness to the sense of touch.

Maybe notice how your clothes feel against your skin.

And do you need to make any adjustments?

Notice the sensation of the support of whatever you are resting on.

And see if you notice any areas of discomfort in your body.

And if you do,

Just bring some attention to that point and breathe into them,

Giving yourself a little bit more space in that area of your body.

Now become aware of the temperature of the air in the room and on your skin.

Notice if it feels warm or cool.

How does this sensation affect your body?

This awareness of temperature can help us to remember that we have the ability to fully experience this moment through our senses.

And that each sensation that comes to us is just a part of our everyday experience.

It's neither good nor bad.

Doing our best to allow ourselves to be present with whatever we feel and embracing every sensation as it arises,

Knowing that with practice,

This can become easier over time.

As highly sensitive people,

When we work to cultivate a sense of grounding within our body and our thoughts and our emotions,

We begin to find that it extends beyond the boundaries of our meditation practice.

It begins to follow us into our daily lives.

And then we know that it can tap into this feeling of safety.

It can become a beacon of light that we can return to in moments of stress or discomfort.

This can offer us a refuge of safety,

No matter where we are or what we are experiencing.

And knowing that by being here now,

You're honoring your needs and your boundaries.

And these are essential practices in cultivating a sense of safety within ourselves.

Safety is not a fixed destination that we arrive at once and for all.

But it's a continuous journey that lasts throughout our lives.

Know that it's completely normal to feel unsafe at times.

It's a human experience.

But by returning to our breath and taking those moments to connect with the earth beneath us,

This practice and what you carry away from it is about recognizing that safety is not something external that we must constantly seek,

But an internal state of being that we can access whenever we need it.

As we prepare to close our practice,

Know that you can return to it at any time.

When you're ready,

Gently open your eyes and take a few moments to reorient yourself to your surroundings.

Take a slow deep breath in and release.

May you carry this sense of safety with you as you move through your day.

Thank you for practicing with me.

Reviews

So helpful! Thank you 💖I especially appreciate the very quiet music and safety without visualizing a place.