Welcome,
My name is Dr.
Piper Grant and today will be a practice intended to help you find safety in your body.
I'd like to note that if you've experienced a difficult or traumatic birth,
It's completely normal to feel disconnected or uneasy in your body.
This meditation is designed to gently guide you back into presence,
One breath at a time,
So that you can begin to trust your body again.
Let's begin.
I invite you to find a comfortable position,
Sitting or lying down,
Whatever feels most supportive for your body right now in this moment.
This practice is not about having to fix anything or feel a certain way,
I simply invite you to let yourself arrive in this moment.
Together,
Let's take a slow,
Steady breath in through your nose and exhale softly through your mouth,
Again,
Breathing in through your nose and out through your mouth,
Allowing each breath to bring you a little closer to stillness.
As you breathe,
Bring your awareness to where your body is making contact,
Whether that be with the ground,
A bed,
Pillows,
Whatever surface is beneath you.
Feel the weight of your body being supported.
The earth is holding you.
There's nowhere you need to go,
Nothing you need to do.
Now gently place one hand over your heart,
And if it feels comfortable,
The other over your belly.
Notice the rise and fall beneath your hands.
This movement,
Your breath,
Is a reminder that your body is still here with you.
Even after all it's been through,
She continues to breathe,
She continues to hold,
And she continues to heal.
If your mind begins to wander,
Or if discomfort arises,
That's okay.
I invite you to simply say to yourself,
I'm here now,
I'm safe enough to notice.
Letting that be your anchor,
I'm here now.
Let's begin to scan slowly through your body,
Starting from your feet.
Notice any sensations,
Warmth,
Tingling,
Or even numbness.
There's no need to change what you find,
We are simply here to witness.
Move your attention up your legs,
Into your hips,
Your pelvic bowl,
Your belly.
Continuing upwards,
Noticing your chest,
Your shoulders,
Your arms down to your fingertips,
And back up to your neck.
Not forgetting your breath,
But continuing to bring the awareness up through your jawbone,
Your face,
Traveling through your head,
To the very top.
If tension is present,
See if you can breathe into it.
We're not trying to make it go away,
But rather offering it softness,
A gentle attention and acknowledging.
As you continue breathing,
Bring awareness to your heart space.
Begin to visualize a small,
Gentle light there,
Steady and warm.
With each breath,
That light grows stronger.
It begins to spread down your arms,
Through your torso,
And into your legs.
This is the light of your own safety,
Your own presence.
I invite you to let that light remind you,
Your body is home.
Your body has been through so much,
And she is still here.
She is still carrying you.
I offer you the following affirmations to repeat to yourself silently.
I can be in my body.
I can trust the wisdom that lives here.
I am safe in this moment.
Letting these words move through you with each breath.
And together,
We're going to stay here for a few more cycles of breath,
Simply being with yourself.
Feeling the weight of your body supported,
The rhythm of your breath,
And the light of your heart expanding.
Beautiful.
Now,
Really noticing what it feels like to take a few moments.
And when you're ready,
When your body feels ready to come back,
Begin to wiggle your fingers and your toes.
Gently inviting movements back into your body.
Taking a final deep breath in,
And releasing it slowly.
I hope that you are able to carry this ease and relaxation with you through the rest of your day.
Thank you for joining me today in your practice.
Be well.
