Welcome.
I'm glad you're here.
Before we begin.
Let me share a little bit about why this practice matters.
Our nervous system has two main modes.
One is fight or flight,
The sympathetic state,
Where the body is on alert,
Bracing,
Protecting,
And preparing for threat.
The other is rest and digest,
The parasympathetic state,
Where the body feels safe enough safe enough to soften,
To heal,
To receive.
Here's the thing,
So many of us live almost entirely in that first state,
Without even realizing it.
We are bracing against life.
Even when nothing is actually wrong in this moment.
And when the body is bracing,
It's very hard for anything good to land,
Whether that's clarity,
Connection,
Ease,
And even rest itself.
This meditation is designed to gently guide your nervous system out of that guarded sympathetic state and into rest and receive.
Not by forcing anything,
But simply by practicing the felt sense of safety breath by breath.
The more we practice this state.
The more familiar and accessible it becomes.
So that every time and over time,
Coming back to safety is possible.
Isn't something you have to fight your way into.
It becomes a place you know how to return to regularly.
So as we begin,
There's nothing to get right.
Just let this be an invitation into rest,
Into receiving,
And into safety.
Before we begin.
Find a position that feels supported.
Whether that's sitting,
Lying down,
Whatever your body needs right now.
You can close your eyes or soften your gaze downward if that feels better.
Take a moment to arrive.
You don't need to fix anything,
Change anything,
Or get anywhere.
You're just here.
Let's start with a few natural breaths.
Just noticing.
Just noticing the inhale.
And the exhale.
No need to control it.
Just watching the breath.
Move.
Feeling the breath move.
So much of our lives are spent up here,
In the mind,
The control tower.
Replaying conversations.
Rehearsing the future.
.
.
Worrying.
Planning,
Judging.
And while the mind is a beautiful tool.
It isn't the only place we are meant to live.
Today we're going to come home to the body.
Specifically,
To the heart.
Because before anything else can shift.
Before the mind can settle.
Before life can feel different.
The body needs to feel safe.
So let's begin.
Bring your attention now to the center of your chest.
Your heart space.
If it's helpful,
You can rest your hand right at your heart center.
Maybe feeling the warmth of your hand,
The weight of your hand.
Gently resting there.
We're going to take breaths.
Through this part of the body.
We're going to breathe as though the breath itself is moving in and out through the heart.
So take a breath in now.
Through the heart.
And exhale.
Through the heart.
Let's do that a few more times,
Just building this rhythm.
Inhale through the heart.
And exhale.
Through the heart.
And inhaling.
And exhaling.
Through.
The heart.
Good.
Now we're going to move through three breaths,
Each one carrying its own intention.
The first breath.
Is about receiving.
Take a full inhale.
Through the heart.
And as you exhale,
Imagine yourself opening.
Like your arms are widening,
Your chest is softening.
Imagine you're standing somewhere beautiful.
Sunlight pouring over you.
Or someone you love,
Wrapping you in a hug,
Embracing you,
You embracing them.
Let yourself receive this.
Nothing to do.
Just receive.
Let's do that one more time.
Inhale through the heart.
And exhale,
Opening and receiving.
The second breath.
Is about.
Releasing.
So inhale again.
Through the heart.
And as you exhale this time,
Imagine everything that you've been carrying.
The tension in your shoulders.
The thoughts looping in your mind,
The weight of today,
Or this week,
Or years,
Or longer.
Imagine it all.
Beginning to slide off of you.
Down through your body.
Down through your legs,
Out through your feet,
And into the earth beneath you.
You don't need it right now.
Let it all go.
Let everything dissolve.
Into earth.
One more time,
Inhaling through the heart.
And exhale,
Letting it all go.
Go.
The third breath is about coming home.
Inhale one more time through the heart.
And as you exhale.
.
.
Arrive.
Fully into your body.
Right here.
Right now and quietly,
To yourself,
Offer these words or ones like them.
I am safe.
I am here.
In this moment,
I am okay.
Let's do that one more time,
Inhaling through the heart,
Exhaling,
I am safe.
I am here.
I am okay.
Now let's move through that full sequence together a few more times at your own pace.
Opening and receiving,
Releasing and letting go.
Coming home and feeling safe.
Wherever you are and whenever you're ready.
Let your breath be.
Return.
To its natural rhythm.
No more direction needed.
Just notice how your body feels right now.
Compared to when we began.
Whenever you feel scattered.
Or anxious.
Or far from yourself.
You can always return here.
To the heart.
To the three breaths.
Open,
Release,
And coming home.
Take one more full breath in.
And a long,
Slow exhale out.
And whenever you're ready.
Gently begin to bring movement back.
Back into your fingers,
Back into your toes.
Take a stretch if that feels good.
Open your eyes.
And thank you and thank your body.
And thank yourself for being here.
And for taking this time.
For yourself.
