Welcome home,
A guided meditation for safety and emotional release.
Take a moment to settle into a position that feels supportive for your body.
You might be sitting or lying down,
And if it feels okay,
Allow your eyes to gently close.
Before we do anything else,
I'd like to invite you to simply notice how you're arriving here today.
Notice what this moment feels like in your body,
Not what you think it should feel like,
Just what is true right now.
You might notice tension,
You might notice restlessness,
You might notice numbness or emotion or nothing at all.
Whatever you find is all welcome here.
There's nothing you need to fix,
Nothing you need to change.
In this moment,
You are safe.
Begin to bring gentle awareness to your breath,
Not forcing it or controlling or changing it,
Just noticing the inhale and the exhale.
If it feels supportive,
Allow your exhale to become just a little bit longer than your inhale,
As if your body is gently sighing,
Letting go.
You might place one hand on your chest,
One on your belly,
And simply feel the warmth of your own touch.
This is your body.
This is your breath.
This is your moment.
In this moment,
You are safe.
Now begin to slowly scan your body from top of your head,
Down through your face,
Your jaw,
Your neck,
Into your shoulders,
Noticing any places that are holding on.
You don't need to release them just yet.
Just noticing.
Continue down your arms,
Your hands,
Your chest,
Your belly,
All the way down into your hips,
Your legs,
And your feet.
Imagine now that beneath you is a surface that is completely steady.
The earth,
The floor,
Something solid and reliable.
Let yourself feel how supported you already are.
You might imagine roots gently growing from the base of your spine and from the soles of your feet,
Extending deep down into the earth,
Anchoring you,
Holding you.
You are supported.
Now,
I'd like to invite you to imagine a place where you feel completely safe.
This could be a real place or an imagined one.
A room,
A forest,
A beach,
A quiet corner.
A place where nothing is demanded of you.
Notice what this place looks like,
What the light is like,
What the air feels like.
In this place,
You don't have to be strong.
You don't have to be productive.
You don't have to be anyone other than who you are right now.
If there is a younger version of you here,
A part of you that learned to stay alert,
To stay small,
To stay quiet,
Or to stay in control,
You might imagine gently sitting beside them.
Not to fix them.
Not to change them.
Just to be with them.
And you may even say,
It's okay to let someone else hold this.
You might place a hand on their back or imagine wrapping them in a warm blanket,
Letting them know that they don't have to carry everything alone anymore.
In this place,
With this support,
Allow yourself to feel whatever is ready to be felt.
You don't have to push for a release.
You don't have to make anything happen.
Just allowing.
If emotion comes,
Let it come.
If nothing comes,
That's okay too.
Your nervous system knows the pace that is right for you.
Gently remind yourself,
You are safe,
You are supported,
And the universe has never left you.
Take a slow,
Deep breath in.
And a long breath out.
Begin now to slowly bring your awareness back into your body.
Noticing the surface beneath you again.
The weight of your body.
The rhythm of your breath.
Feel your feet,
Your legs,
Your hands.
And before we close,
I'd like to offer you one final phrase.
A simple reminder you can return to anytime you need.
Silently or out loud,
Say to yourself,
Welcome home.
When you're ready,
Gently begin wiggling your fingers and your toes.
And slowly open up your eyes.
Carrying this sense of safety with you.
In this moment,
You are safe.
And again,
Welcome home.
