Welcome,
Dear soul,
To this meditation which is part of the Nervous System Regulation series.
This class weaves affirmations into breath and body awareness to support deep feelings of safety and stability.
Rather than repeating affirmations with effort,
This practice allows them to be received slowly,
Helping the nervous system absorb reassurance at a subconscious level.
Take a moment to find your comfortable position,
Either seated or lying down,
With nothing you need to hold or brace.
Held by Mother Earth,
Let your eyes close softly or lower your gaze.
Take a slow breath in through the nose,
And a gentle breath out through the mouth.
Again,
A slow breath in through the nose,
And a gentle breath out through the mouth.
Before we introduce any affirmations,
Let's begin with sensation,
Because the nervous system learns safety through experience,
Not through words alone.
Notice the surface beneath you,
The way your body is being held.
Notice gravity doing the work for you.
Nothing to fix,
Nothing to adjust,
Just noticing.
Breathing in,
And breathing out.
Now gently bring your attention to the breath,
Not shaping it,
Just feeling it move.
Each inhale arrives,
And each exhale releases.
The body already knows this rhythm.
Now we'll begin to introduce some simple affirmations.
You don't need to repeat them aloud.
You don't need to force belief.
Just let them be heard and felt as sensations in the body.
Allow each statement to land before the next one arrives.
Silently,
Inwardly,
I am safe.
Notice how the body responds,
Even subtly.
Breathing in,
And breathing out.
I am supported.
Let that be felt.
You are supported in the place where your body meets the ground.
Breathing in,
And breathing out.
I do not need to stay on alert.
Notice any softening,
Perhaps in the jaw,
The shoulders,
The belly.
Breathing in,
And breathing out.
My body knows how to settle.
Allow the nervous system to recognize this as truth.
Your body knows how to settle.
Continue with the breath as the affirmations deepen,
Each one arriving gently,
Each one received without effort.
I am allowed to rest.
That's right,
You are allowed to rest.
I can let go without losing control.
That's right,
You can let go without losing control.
Calm is safe for me.
That's right,
Calm is safe for you.
Notice how these words do not ask you to change,
They simply offer reassurance.
Now imagine each affirmation moving through the body,
Like a warm wave,
Not forcing anything open,
Just passing through.
I am here now.
Nothing is required of me in this moment.
That's right,
You are here now,
And nothing is required of you in this moment.
If thoughts arise,
Let them float by.
You do not need to engage.
The nervous system listens,
Even when the mind wanders.
Now feel the body as a whole,
Moving your awareness to your head,
Awareness to your shoulders,
Awareness into your chest,
Into your belly,
Awareness moving freely to your legs and feet.
That's right,
Notice any place that feels a little more settled than before.
That is enough.
Silently,
Inwardly,
One final affirmation.
I am safe,
And I am supported.
That's right,
You are safe,
And you are supported.
Let that land,
Not as a statement to remember,
But as a felt sense to carry with you.
Rest here for a few more breaths.
Nothing more to add,
And when you're ready,
Begin to return awareness to the room,
Noticing the sounds around you,
The surface beneath you,
Perhaps bring small movements into the shoulders and toes,
Opening the eyes softly when it feels right.
Carry this felt sense of safety with you,
Knowing these affirmations are always available whenever your nervous system needs reassurance.
Blessings on your day today.
Namaste.
