Hello and welcome,
My name's Emily Hayden and I'm so honored to guide you through this safe to heal meditation today.
So this meditation will be the beginning of a journey,
Not into your thoughts or your mind but into your body,
Into the place where true healing begins,
Where you can feel safe enough to let go.
And as Bessel van der Kolk said,
The body keeps the score but it also keeps the wisdom.
The body knows how to heal when it's given safety and space.
So just let this be your invitation to soften,
To feel supported and to remind your nervous system you are safe now.
So just take a moment to find some stillness and you can lie down or sit in a position that feels truly supportive for you and just let your arms rest softly and let your shoulders drop down and let your jaw unclench and you don't have to try,
You don't have to be doing anything,
Just let this be the moment where your only task is to simply be.
And begin by noticing your breath,
Not changing it,
Just witnessing it.
Feeling that cool air enter into your nostrils and leaving through your mouth like a gentle tide rolling in and out.
Just breathing naturally now and just softly repeating in your mind as if your body is listening right now,
Telling your body it's safe to rest.
I am allowed to soften.
This moment is mine.
I give myself permission to feel calm.
And you may even already notice a shift,
A slowing down,
A slight dropping inwardly,
As if the body knows you're finally listening.
And we're just going to scan the body now,
Not to fix,
But just to notice.
So just bring your awareness to the top of your head for me,
The crown of your head,
Your scalp,
Your forehead,
And just allow your brow to soften.
Soften in behind the eyes now,
Letting your jaw loosen and your tongue drop from the roof of the mouth,
Feeling your neck long,
Your shoulders heavy.
And then move down to your chest,
Noticing the rise and fall,
The quiet rhythm your body already knows.
And bring your awareness down to your ribs,
Your belly,
Your lower back,
Your pelvis,
Softening,
Relaxing,
And letting go here,
Softening the hips,
Letting the legs grow so heavy,
The knees,
The calves,
All the way down to your feet.
And feel your body resting into gravity now,
Feeling held,
Feeling supported,
Feeling so safe now,
So safe.
And just imagine,
Using your powerful imagination,
Just imagining your nervous system now.
Imagine your nervous system like a wild animal in the forest,
For years it's had to be on high alert,
Ears perked and ready to bolt.
But now something feels different.
This forest is quiet,
The air is warm,
There's no sense of threat here.
And so the animal steps out cautiously,
Slowly looking around,
Testing.
And eventually trusting.
And perhaps for the first time in a long time,
It rests.
It lies down in the sun,
Feeling the warmth,
Because it feels safe enough to do so.
And your body is the same,
It doesn't respond to pressure.
It responds to presence,
To gentleness,
To the steady rhythm of your breath,
To that feeling of being safe right here,
Right now.
And as you feel safe in this moment,
I want you to do nothing but just breathe,
Naturally,
Easily,
Effortlessly.
Nothing to change,
No story to tell.
Just imagine each breath sending a signal to your nervous system,
Telling your nervous system you are safe now.
It's safe to let go.
You are fully supported in this journey.
And maybe that message lands in your chest.
Just notice how it feels in your chest now,
Or maybe it just settles in your belly.
Or maybe it just floats somewhere in the background.
Wherever you are right now,
That's perfectly okay.
You don't need to feel anything dramatic.
Safety is often quiet,
Soft,
Subtle.
And yet it changes everything.
So now I want you to imagine your body just one hour from now.
And you're fully aware,
And you're still feeling this soft steadiness,
This grounded stillness.
And maybe you go about your day just walking a bit slower.
Maybe your jaw feels a bit softer.
Maybe your eyes see the world a little differently.
Less threat,
More ease.
And maybe your breath continues to flow without you even noticing.
Keeping you gently connected to this quiet core of safety now.
Let your body rehearse ease right now.
Let it practice calm.
Because every time you do this,
You're rewiring something important.
And just bring your mind back now,
Back to that wild animal in the forest.
Resting underneath the trees,
The heart no longer racing.
Muscles no longer clenched.
No longer on high alert,
Just being.
And this is your body's natural state.
Not survival,
But safety.
And let that truth settle inside you now.
Knowing you are safe enough to heal.
Safe enough to rest.
Safe enough to begin again.
And just start to deepen your breath now.
Perhaps you may even want to start wiggling your fingers.
Gently rolling your shoulders and just take a beautiful deep breath in.
And deep breath out.
Carrying this softness with you.
Your body will remember this softness as you go about your day.
Because safety is not a place you arrive at.
It's a feeling you practice.
And you've just practiced it so beautifully.
When you're ready,
Gently blinking your eyes open,
Coming back to full awareness now.
Thank you so much for meditating with me today.
I wish you calm,
Peace and love as you go about your day.
Thank you.
