Hello my beloved friend,
Welcome to this guided meditation.
Find a comfortable position where you can feel entirely safe.
You can sit with your back well supported.
Or just lay down,
Relaxing.
You are in complete charge of this practice.
If at any moment you need to open your eyes or move,
You can honor your body.
But for now,
Just close your eyes.
When we go through a toxic or manipulative dynamic.
Our body learns to stay on high alert.
We hold invisible armor in our shoulders,
Jaw,
Throat,
And stomach to protect ourselves from harm.
Today in this quiet moment.
Remind your nervous system a simple truth.
The conflict is over.
And you are safe now.
Take a deep,
Slow breath in through your nose.
Feeling your chest open.
And let out a long,
Smooth exhale through your mouth.
And let's take another gentle breath together.
Inhale safety and peace.
And exhale,
Letting your shoulders drop away.
Feel the solid ground beneath you.
Feel the chair or bed holding you up.
You do not need to defend yourself in this moment.
You are back in your own space.
Bring your attention to your stomach,
Your solar plexus and your throat.
The places where we often hold fear,
Unspoken words.
And anxiety from past control.
Gently place one hand on your throat or chest.
And the other hand flat on your belly.
And feel the physical warmth of your own touch.
This touch is not here to change anything.
It is here to say,
I am back.
And I am listening to you.
Imagine a warm,
Soothing light flowing under your palms.
With every exhale,
Allow the tight knot in your stomach to soften just a little bit.
Allow your true to open.
Releasing any energy from old arguments.
Walking on eggshells or suppressed feelings.
Silently say to yourself,
With deep gentleness,
My body belongs only to me.
I release the stress and shock that do not belong to me.
And I am free of this person.
We don't share energies anymore.
Feel the physical relief of knowing that you no longer have to adapt,
Walk on eggshells,
Or protect yourself from someone else's mood.
Your energy is returning to you now.
Now gently move both hands over your heart center.
Feel the steady.
Rhythm of your heart beating.
Relaxing.
Trauma can make us feel disconnected from our physical form.
But right now,
With every slow breath,
You are taking back ownership of your skin,
Your bones,
And your energy field you are rebuilding a clean,
Safe,
Internal sanctuary that no one can invade anymore.
Repeat the simple words in your mind.
I am safe in my own skin.
I let go of the past and reclaim my peace.
I am whole,
Free and protected.
Take now a deep,
Nourishing breath into your heart and exhale slowly,
Releasing all lingering tightness into the silence behind you.
Take one last gentle breath into your entire body.
And let it out with a peaceful sigh.
And when you feel ready,
Softly wiggle your fingers and toes Fill the floor beneath your feet.
And slowly open your eyes.
You can now feel safe in your body.
Your body is entirely yours and you don't share any more energy with these persons.
You are free to enjoy your life.
Thank you and I see you soon.
