If you've been experiencing TSW and the emotional overwhelm that comes with it,
This meditation will help you reconnect with the healing intelligence within your body by guiding your nervous system into a state of safety and calm.
You've spent so much time looking,
Auditing,
And trying to fix or find a solution,
But when was the last time you took a moment to slow down and look after yourself?
The one who's carrying it all.
This meditation is a space to find a moment where you truly get to tend to yourself through a simple breath and phrase practice,
Allowing your mind and body to rest and work together to restore your nervous system.
Welcome to Wear It Soft.
I invite you to make yourself comfortable,
Allow your eyes to close,
Or simply soften your gaze.
Let this be a moment where you are simply allowing yourself to pause,
Return to your body and connect with a sense of safety which can feel so rare in a condition like TSW.
Take a long,
Slow breath in through your nose.
Allowing the breath to expand your chest and belly.
Then breathe out through your mouth with a soft sigh.
Take another cleansing breath like this.
The sigh is something your body understands instinctively.
It is a signal to your nervous system that the moment is safe enough to soften.
Take another slow breath in through your nose.
And allow yourself to exhale through your mouth with a sigh.
You may begin to notice your shoulders drop slightly.
The muscles in your face relax and your body begins to recognise that it does not need to remain on alert at this moment.
With each slow breath,
You offer your body an opportunity to move towards safety.
Take as many cleansing breaths as you need and then allow your breath to settle into a steady,
Natural rhythm.
As you continue to soften into safety,
Bring your awareness to your body.
Notice the simple sensation of being here.
The feeling of your body resting.
The rhythm of your breath moving in and out.
There is nothing you need to change.
You might feel physical sensations in your body.
Remember that this is a moment for you.
You can let those sensations be.
Not ignoring them,
But just focusing your attention elsewhere for now.
In this moment,
There's nothing you need to fix.
You just simply need to be here,
In a space of rest and softness for yourself.
Allow yourself to feel what is already present.
This is where healing begins,
When you allow yourself to fill your body with compassion and curiosity.
Your nervous system begins to shift into a state of rest and repair.
This is the parasympathetic state.
The state that supports restoration,
Digestion,
Immune function and healing.
As you continue to shift into rest and repair,
You recognize you are safe enough to be present.
In a moment,
We'll move into the breath and phrase practice.
As you breathe,
Each inhale and exhale gives the body something steady to follow.
Each a chance to bring something fresh in and a space to release anything else.
The phrases give the mind something gentle to hold.
And will become easier to return to throughout your day.
Offering a gentle way to cope during hard moments.
Think of them as anchors,
Something steady to return to whenever the mind drifts back into worry,
Fear,
Or problem solving.
You don't need to force yourself to believe them or make anything happen.
Over time,
This combination of breath,
Repetition,
And gentle attention helps communicate a simple message to the nervous system that,
In this moment,
It is safe enough to soften.
I will introduce each phrase to begin,
Then we will break into an inhale and exhale.
We'll repeat each phrase a few times before transitioning into the next.
Let's begin.
If you haven't already,
I invite you to close your eyes.
And if it feels comfortable,
Place your hands in your lap or on your chest if you're lying down,
Or over your heart if that provides some extra comfort.
We'll begin with the phrase,
I am safe enough right now.
As you breathe in,
You'll gently think,
I am safe enough.
And as you breathe out,
You will think,
Right now.
Inhale,
I am safe enough.
Breathing out right now.
Breathing in,
I am safe enough Breathing out right now.
Breathing in,
I am safe enough.
Breathing out right now.
Inhale,
I am safe enough.
Exhale right now.
Once again,
I am safe enough.
Right now.
Allow these words to settle into your body as you continue to breathe.
Your nervous system listens to the language you offer yourself and so do your souls.
Finding the breath again when you're ready.
And continuing to slow it down.
Letting the rise and fall of your chest melt anything you don't need away.
We're tapping into your powerful mind-body connection.
Every cell is listening and your cells respond to the signals you send through your breath,
Your thoughts,
And the love and compassion you offer yourself.
Let's see how another phrase feels.
For the next five or so breaths,
Let's try,
Even this can settle.
Breathing in evenness.
Breathing out,
Can settle.
Breathe in even this.
Breathing out,
Can settle.
Evenness can settle.
Evenness can settle.
Breathing in evenness.
Breathing out can settle.
One more time,
Breathing in.
Breathing out.
Repeating it in your mind.
When you breathe slowly,
Your cells receive the message of safety.
Your body is always listening and responding with each natural breath.
Allow your chest and heart space to expand energetically each time you breathe in and allow your breath to move through your body like a gentle current as you let it out.
Let's gently introduce a new phrase.
There's nothing to fix in this moment.
Breathing in,
There's nothing to fix.
Breathing out in this moment.
Breathing in,
There's nothing to fix.
Breathing out in this moment.
Breathing in,
There's nothing to fix.
Breathing out in this moment.
There's nothing to fix.
Breathing in.
In this moment,
Breathing out.
Another time,
Breathing in,
There's nothing to fix.
Breathing out in this moment.
Letting the pressure,
The tension melt away.
Sitting in this moment of softness just for a moment before we move on to the final phrase.
Let's try,
I have my own back.
Breathing in,
I have.
Breathing out my own back.
Taking a deep inhale,
I have Breathing out my own back.
Breathe in,
I have.
Breathe out my own back.
Breathe in,
I have.
Breathe out my own back Breathe in.
I have.
Breathe out.
My own back.
Now I'll give you a moment of pause to sit here to take this moment to choose a mantra from this practice that you feel you need most today or take a moment to just be.
To just exist in this moment of quiet.
Your body and mind appreciate stillness.
Enjoy this rest.
A gentle chime will signify my voice coming back in so we can close the practice together.
Taking a breath in.
In and out.
Notice that we're not trying to make anything disappear.
We're just simply changing how we made it.
Notice how your body feels after today's practice,
If you've managed to find a little bit of softness in this moment of stillness.
Thank you for breathing with me today and give yourself credit for a moment for being here today and giving yourself space to experience a moment of softness as your body finds its way back to it.
You're teaching your nervous system that your body can be trusted,
That even when things are hard,
You have your own back.
And you can return to a breath or simple phrase when things are hard.
As you transition out of today's practice,
Remember to take what you need and leave the rest.
You're always welcome back here where it's soft.
