Welcome.
This is a somatic meditation.
For releasing stored fear.
And allowing your body to feel safe again.
If your mind knows,
You are safe.
But your body still reacts with tension.
This meditation is for you.
If you find yourself bracing for something that's not happening.
Or if your chest tightens without explanation.
Or your stomach feels clenched.
Even in quiet moments.
You're not broken.
The body stores sensation.
Not logic.
He remembers through muscle tone.
Breath patterns.
And subtle contractions.
So today we're not trying to convince your mind.
Or speaking in sensation.
Begin by placing both feet on the ground if possible.
Feel the pressure beneath them.
If you're lying down.
Notice the contact points of your body.
With the surface beneath you.
The back of your head.
Shoulders.
Heals.
Take one slow breath in through your nose.
And let it out gently without force.
And no dramatic release.
Just your natural breath.
To mark the beginning.
Of this meditation.
Now notice where your body feels guarded.
You don't have to search hard.
Just ask quietly.
Where am I holding?
Or bracing.
It might be in your chest.
Like a tightness behind the breastbone.
Or in your throat.
Feeling like a subtle constriction.
It might be in your stomach.
And you'll feel your belly being pulled in or braced.
Or it could be in your back.
As it feels rigid or protective.
No need to try and change it or analyze it.
Just acknowledge it.
And silently say to yourself,
I see that you are protecting me.
And let that land.
Stored fear.
Is protective.
Not weakness.
Or overreacting.
As your body is saying.
I learned something important once.
Now?
Gently place one hand over the area that feels guarded.
If that does not feel right,
Place your hand over your heart.
And feel your warmth.
And the steadiness of your touch.
Your body responds to contact.
To warmth.
Pressure.
And presence.
So notice the weight of your hand.
And let it be grounding.
As you take a slow inhale.
And a slightly longer exhale.
As you exhale.
Imagine the guarded area.
Softening.
By just a few percent.
Not fully or dramatically.
Just slightly.
Like loosening a tight grip.
Just enough to breathe.
Again.
Inhale gently.
Exhale a little longer.
And feel yourself.
A few percent softer.
If it resists.
It's okay.
There's no need to force it open.
You're building trust with your body.
Now.
Gently look around the room.
Let your eyes move slowly without urgency.
And name three colors you see.
Next,
Name three shapes.
And then.
.
.
Name three sounds.
Orientation tells the nervous system.
The present moment is real.
And the present moment.
Is not the past.
Let your eyes move slowly.
And deliberately.
When fear is stored.
The eyes often scan quickly.
We're teaching them here to slow down.
You may silently repeat to yourself,
The threat has passed.
Notice if your body resists that phrase.
Notice if something inside says.
I'm not sure.
If that's the case,
It's okay.
Just repeat it gently.
To yourself.
The threat has passed.
Not as a demand.
But an invitation.
The threat has passed.
Let your body consider the possibility.
And now bring awareness to your spine.
Imagine it supported from behind.
Even if nothing is physically there.
Picture a steady presence at your back.
A wall or tree.
Or a strong surface.
And let your spine feel held.
The body relaxes when it feels supported.
So notice if your shoulders shift slightly.
Or if your chest opens even a fraction.
Take another slow breath.
And on the exhale,
Let your jaw release.
Let your tongue drop from the roof of your mouth.
Let your lips part slightly if that feels natural.
Stored fear often hides in the jaw.
And silent clenching.
Words left unspoken.
And as your jaw softens.
Notice what happens elsewhere in the body.
Does your breath deepen?
Or your chest feel different?
There's no right answer.
Just noticing.
Now imagine the guarded part of your body.
Receiving a message.
Not in words alone.
It in sensation.
The words say,
You don't need to hold this anymore.
They're not forced or commanded.
It's just an invitation.
Imagine warmth.
Flowing from your hand into that area.
Gentle warmth.
Steady warmth.
Let it spread slowly.
If emotion arises,
That's okay.
If tears come.
It's okay,
Too.
If nothing happens.
That is also okay.
Or building safety through repetition.
Through consistency.
Calm cues.
Not through intensity.
Let's take three slow breaths.
And with each exhale,
Imagine your body settling deeper.
Do you feel heavier?
Supported.
Safe enough.
As you inhale.
And exhale longer.
Inhale.
And exhale longer.
Let your shoulders drop.
Your belly softens.
And your face lose its alertness.
You may quietly repeat to yourself.
I am here.
I am safe enough.
My body can soften.
Let those phrases move through you like gentle waves.
You don't have to believe them perfectly.
Just let them be present.
And notice even the smallest shift.
Whether dropping the shoulders.
A slower heartbeat.
Or slightly deeper breaths.
A subtle warmth.
That is regulation.
And its healing.
It's not dramatic.
Or in criminal.
Stored fear unwinds slowly.
So like a knot,
Loosening strand by strand.
Bring attention.
Back to your feet.
And press them gently into the ground.
Feel their strength and connection.
Or if you're lying down.
Feel your heels.
Pressing lightly into the surface.
Push just enough to feel engagement.
And then release.
Press and release.
This tells me the body has options.
It can engage.
And relax.
Notice the difference between those two states.
You're allowed to choose.
Between engaged and released.
Now let your body rest fully again.
Feel the weight of yourself being held.
Notice your breath moving on its own.
With no effort required.
And let your eyes soften once more.
Take in the room.
At a slow pace.
Knowing nothing is chasing you or threatening you.
And nothing is demanding you in this moment.
Allow your nervous system to register that.
And softly say to yourself,
It is safe to be here.
And feel how those words land physically in your body.
Not intellectually in your mind.
It physically.
Do they soften any of the areas in your body?
Stay here for a few moments noticing.
Let your body experience safety.
Without needing to perform.
Without needing to be productive.
Or justify its existence.
You're just being.
If your body tightens again.
It's okay.
Gently return to your hands.
Your breath.
Your contact with the ground.
Safety is built in layers.
One breath at a time.
When you're ready.
Take one final slow breath in.
And let it out slowly.
Feel the steadiness beneath you.
And let your system register.
It is safe to be here.
Carry that sensation with you.
Even if it's only 5% stronger than before.
That's enough.
Your body is learning.
And it can feel safe again.
Thank you so much for joining me here today.
And giving yourself this time.
Namaste.
