Safe harbour resting with emotions at night,
A sleep meditation.
Hello my friend,
Welcome to this safe harbour.
Meditation for resting with your emotions at night.
My name is Lauren and I'm so glad you're here.
Here,
You don't have to do anything perfectly.
You don't have to fix anything.
You are welcome here exactly.
As you are.
Right now.
Take a moment to settle your body.
And when you're ready.
Let's make a start.
Sit down or lie down.
Comfortably.
And We will begin.
Let your hands land wherever they want to land.
Let your feasts be however they are.
There is no correct posture.
Only what feels enough for you right now.
Go with that,
It's okay.
If it feels okay allow your eyes to gently close or soften your gaze on one quiet spot.
It's up to you.
Take a slow,
Easy breath in through your nose,
If you can,
And a long,
Soft breath out through your mouth or nose.
And if you don't feel comfortable following this pattern of breath,
Following this pattern of breathing,
Just breathe as you prefer to breathe.
It's up to you.
Do what suits you,
Not forced,
Just a little slower,
Slow down your breathing.
Just slightly.
Be a little kinder than usual with your breathing.
Breathe.
And again a gentle breath in and a soft melting breath out.
You are not alone with your feelings tonight.
Many people are listening and resting with you right now.
We are doing this together.
Each in their own harbour,
Their own way,
In our own way.
We are all practicing meditation as suits us in this moment,
Right now.
And that's okay.
That's okay.
Breathe.
If you can relax your body just a little bit.
Slightly,
Ever so slightly.
Now begin to imagine a harbour.
This harbour is inside you.
And it's also all around you.
Imagine.
See if you can get an image to form in your mind.
There is no right way for this to look.
Perhaps you may see a stretch of water.
Perhaps this stretch of water is still.
Perhaps this stretch of water is moving gently.
Perhaps there is lapping.
Maybe it's night time.
Perhaps there are quiet lights along a pier.
A long pier.
Perhaps you can see the pier Perhaps there are planks of wood lining the pier,
Or perhaps there are parts of the pier which are concrete.
Perhaps the pier has railings?
White wooden railings.
See thee peer.
Imagine the harbor.
Grace.
Breathe as you breathe This is not about getting it right.
This is about taking one moment.
At a time.
That's all.
Perhaps this harbour exists at night time,
Perhaps it exists in the morning.
You imagine,
You see.
Perhaps you might see small boats resting on the water,
Their reflections soft and shimmering.
See the shimmer.
I'd like you to take your time with this harbour imagery.
The best things in life take time.
See the harbour.
And beautiful harbour.
A peaceful harbour.
Notice the water,
Is it dark or is it light?
Is the water smooth or possibly lapping,
A little rippled.
Notice the sky above.
Is it a deep midnight blue?
Is it a sunrise blue?
Is there a moon?
Are there stars?
Perhaps clouds.
Perhaps there are clouds drifting,
Drifting slowly by.
Breathe.
Breathe as it suits you.
Breathe.
Notice the edges of the harbour.
Are there rocks?
Is there soft sand?
What is the texture?
Of the sand.
Imagine that you can reach down and take a handful of sand.
Then you spread your fingers and you allow the grains to fall beneath your fingers.
Slowly.
Slowly.
Imagine what is under the pier.
Are there wooden stumps?
Imagine.
Are there glowing lights in windows nearby?
Imagine.
As you continue.
To imagine it becomes easier.
To imagine,
Easier to create this visualisation.
And you find the detail growing.
You find yourself.
Creating.
And the picture becomes clear.
Clearer.
And clearer.
Look around.
Look around.
Breathe in gently.
And breathe out slowly.
When life becomes hard.
When challenges arise,
That is the time to take one breath,
Just one.
And then when you have experienced,
Truly experienced that breath.
Then it is time to take another.
Just one.
Just one precious breath.
And once you've taken that one precious step.
Affirm yourself.
Thank yourself.
Appreciate yourself for taking that breath and experiencing That.
You are in this harbour.
You belong here.
You belong here.
After all,
You are the harbour.
You are the harbour.
Now choose to be somewhere,
Somewhere.
At this harbour.
Somewhere in this visualisation.
Think for several moments,
Decide where you would like to be and go there.
Perhaps you are standing in water.
Perhaps you are standing upon the sands.
Perhaps you are seated in one boat.
Perhaps that boat is a rowing boat.
Perhaps not.
Perhaps you were simply seated cross-legged upon the shore.
Staring out to ocean.
You feel steady.
You feel quiet.
You feel ever present.
You feel aware.
Perhaps,
Perhaps you are the whole harbour.
The swaying boats,
The rocking boats,
The sand.
The sun,
The moon,
The pier,
The struts underneath the pier.
Perhaps you are everything.
You are the whole harbour,
The place where everything can arrive and everything can rest.
And you can rest.
There is no right answer here.
And there is no wrong answer.
Relax yourself ever so slightly.
Simply choose what feels right in this moment.
And let it remain soft.
And uncertain.
You don't need certainty.
You just need this breath.
Whisper quietly to yourself either out loud or within your mind silently.
I can be the harbour for my feelings.
I can be the harbour for my feelings.
I can be the harbour for my feelings.
You are not the storm.
You are not the winds.
You are the place.
You are the place that can hold.
You are the place that can cradle.
You are the place that can protect.
You are the place that is truly aware.
Have that sense of holding.
Protecting.
Breathe.
Breathe,
Relax.
Emotional boats,
Noticing feelings.
Now.
Now we are going to invite a few of our feelings.
We are going to invite a few of our feelings to gently appear as boats in your harbour.
You don't have to go digging.
Just notice what is close to the surface.
Notice your feelings.
Imagine boats and name each boat as a feeling.
Try to see the boat as separate,
Each boat as separate.
Give the boat a name.
It might be shame.
Kills.
Frustration.
It could be joy,
Hope,
Faith.
Notice the feeling.
The feeling becomes,
Is a boat.
The boat moves slightly in the water.
Each pose.
Looks different and moves slightly differently.
See the synergy between the boats.
Perhaps there is a boat of tiredness.
Fatigue.
Perhaps there is a boat of worry.
Perhaps there is a boat of loneliness.
See that boat.
Perhaps there is a boat of heavy thinking.
Ruminating.
Maybe there is a boat of numbness just zoning out.
Now I'd like you to see all the boats and see how they are different and how they are rocking slightly differently.
See the separation between boats and the difference between the boats.
Relax your body.
Notice how your body is.
Notice your pattern of breathing.
I'd like you to choose one feeling.
One feeling that is present for you tonight.
Name the feeling.
Perhaps you say to yourself silently within your mind,
Perhaps you say,
Tonight I notice the feeling of.
And you finish the sentence.
.
.
This is an exercise,
A practice in noticing.
In witnessing.
Rather than being involved,
You are noticing.
Imagine this particular boat on the water.
Notice the size of this boat.
Is it small?
Is it large?
Notice its color.
Is that dark,
Bright,
Faded,
Glowing.
Perhaps you'd like to say again,
Tonight I notice the feeling of.
Notice how this boat sits in the water.
Is this boat still?
Is this boat rocking gently?
Is this boat pulled by a small current?
You don't have to change this boat.
You don't have to push this boat away.
You don't have to deny.
This spot.
You don't have to gently say in your own way.
This feeling is visiting me.
It is a boat in my harbour.
It is not all of me.
This feeling is visiting me.
It is a boat in my harbour.
It is not all of me.
I am okay.
I am.
Okay Let that boat float there,
Held by the water.
Held by the harbour that is you.
If you feel it's okay to do so,
You can let a second boat appear.
Or rather focus on a second boat.
Another feeling.
Name it softly.
See its colour,
Its shape.
.
.
Let it rest without needing to move on.
You are able to witness this boat and the last boat,
You don't turn away.
You don't have strong attachment to this boat or the last,
You simply witness.
If at any time this becomes overwhelming.
Or feels too much,
Let the image become lighter.
More distant or smaller.
Breathe,
Relax your body.
You are in charge of how close you get to this image.
You are in charge of how involved you are with this image.
You are in charge of how separate you are.
The separation between you and me.
And the image,
The boat.
The feeling.
Creating a little distance and a kindness.
Now we will invite a tiny bit of distance between you and your feelings.
These feelings.
Not to get rid of them,
But to rest with them.
To give yourself a break,
A well-deserved break.
So that you are looking down upon your feelings rather than being inside them.
Now choose another boat.
This boat represents a strong feeling,
Possibly the strongest feeling right now.
In your mind,
Stand at the edge of the harbour.
You can see the boat a little way away.
You may simply watch the boat or you might want to gently wave at the boat.
Acknowledging the separateness of the boat.
That you are upon the shore.
And the boat is in the lapping water.
If it feels safe to do so,
You can speak softly to this boat.
To this feeling.
I see you and name the feeling.
I see you.
Thank you for trying to protect me.
I appreciate it.
You are allowed to be here for a while.
But you are not all of me.
You are not me.
You are one feeling.
Just one feeling.
Talk to the feeling with kindness.
Whisper to the feeling with kindness.
Notice how it feels when you talk to the feeling with kindness instead of fighting it.
Imagine yourself taking a tiny step back.
Giving yourself a little more distance.
Imagine taking one small step back.
.
.
Perhaps there is a post behind you and you lean against the post.
The boat is still there.
You can see the boat,
But you have just a little bit more space.
Space.
Breathe in.
.
.
Breathe out.
Ask yourself,
Softly,
If I stepped back just 5% from this feeling.
What would change for me right now?
What would change?
Ask yourself softly.
This is a soft process.
No judgement.
No judgement.
Take a step back.
From the feeling.
Does it look different now?
What would change for me right now?
If you could step back just 5%.
.
.
.
What would happen?
Perhaps there would be a word?
Perhaps a sensation.
Perhaps a simple slow breath.
There is no need to find a big answer here.
Not right now.
There is no need.
Even a tiny shift counts.
The smallest shift counts.
Maybe your shoulders drop a little.
Maybe your jaw loosens a little.
Perhaps your brow unfurrows,
Perhaps your belly softens.
These are all signs of a small,
Kind distance.
And sometimes it feels right to create that distance for a time.
So that we can see feelings,
See life in perspective.
Sometimes that 5% brings respite.
Breathe,
Relax your body.
Co-regulation and belonging.
Now imagine in this harbour that you are not alone.
Perhaps there are other quiet harbours.
Along the coastline.
Save them.
Imagine them.
Other quiet harbours.
Each holding their own boats.
Their own feelings.
Perhaps there are many harbours.
Perhaps there is a warm presence.
A friendly presence.
On the pier with you.
Standing on the pier,
Perhaps.
Perhaps this presence is a kind friend.
Perhaps a gentle animal.
Perhaps a steady,
Friendly light.
Perhaps.
You don't have to see this image clearly.
Just be aware it is there.
It is,
It is there.
You might just sense warmth or kindness.
Or a soft hand upon yours.
Imagine what feels right for you.
This is your practice.
You are the creator here.
Let yourself receive a little co-regulation here.
A sense of company,
Invited,
Welcome company.
A shared calm.
You can rest here.
With your feeling boats,
Knowing that other people are also resting with their own feelings,
Their own boats.
There are many harbors.
Many harbors with many boats.
Many people.
With many feelings.
And that is so cool.
Across the world right now,
There are so many harbors and so many boats.
Whisper quietly to yourself,
Feelings come and go,
I remain.
I am the harbour,
Not the boat.
I am allowed to feel what I feel and still rest.
Let these words sink in.
Like gentle ripples.
On the water.
Feelings come and go,
I remain.
I am the harbour,
Not the boat.
I am allowed to feel what I feel and still rest.
Relax,
Release your body.
Relax.
Relax release your body Breathe.
Gentle phrase for now.
Now we will choose a gentle phrase to carry with you into sleep.
You can pick one of these or.
.
.
You can create your own.
I am the harbour,
Not the boat.
Feelings come and go,
I remain.
It's okay to rest,
Even with this feeling.
I don't have to fix everything tonight.
I don't have to fix anything tonight.
Even with this feeling,
I am not alone.
Others have their feelings.
I'm doing the best I can right now.
I can soften just a little.
Choose one phrase and repeat it kindly to yourself.
Hold that phrase.
Gently in your mind.
You don't have to repeat it perfectly.
You can simply rest near this phrase.
Like resting near a candle.
In the dark.
Witnessing the candle.
Knowing it's there.
Bringing light to darkness.
Whisper the phrase as many times as suits you right now.
Drifting into rest.
Now let the harbour become softer,
The image of the harbour.
Allow it to blur.
Slightly.
Maybe the boats stay rocking gently on the water.
Maybe some of these boats drift away now.
You decide.
Perhaps you decide to allow one boat to drift away.
Your job right now.
Is to rest.
Just to rest.
Allow the boats to be.
Perhaps this creation,
This visualization takes on a life of its own right now.
Perhaps boats wander by themselves.
Without you creating that image.
You don't mind.
You simply rest.
And you allow the boats to be.
You allow the birds to be.
You are okay,
This feels okay.
You take one slow gentle breath in and one long soft breath out.
You know that you can return to this harbour anytime you like.
You can notice your feelings as boats.
You can give yourself a little space.
A little kindness.
A little co-regulation whenever you need.
For now,
There is nothing else you need to do.
Nothing.
Nothing.
You are allowed to rest.
You are allowed to be exactly as you are.
You are allowed to drift.
Towards sleep.
In your own way.
In your own time.
In your own time.
Rest in your safe harbour.
Held by your breath,
Held by this moment.
You are not alone.
You are the harbour.
Goodnight,
My friend.
Relax.
Relax,
Release Relax,
Release.
Relax release Relax your body now,
One part at a time.
Relax,
Release your head.
Your face.
Your arms.
Your legs.
Her face.
Your hands.
Relax,
Release.
Palms.
Soles of your feet.
Relax,
Release.
Your eyes.
Your eyes.
Shoulders front of each shoulder middle of each shoulder back of each shoulder.
Hips,
Nice.
Ankles.
Face.
Relax.
Release.
Relax,
Release.
Now work through your body a little more slowly.
A little more kindly.
Shroud his arms.
Legs,
Feet.
Torso body.
Relax,
Release.
Relax,
Release.
Relax,
Release.
Relax,
Release.
Relax,
Release.
Relax your body now,
One part at a time.
Relax,
Release your head.
Your face.
Your arms.
Your legs.
Your face.
Your hands.
Relax,
Release.
Palms.
Soles of your feet.
Relax,
Release.
Your eyes,
Your eyes.
Shoulders front of each shoulder middle of each shoulder back of each shoulder.
Hips.
Nice.
Ankles.
Face.
Relax.
Release.
Relax,
Release.
Now work through your body a little more slowly.
A little more kindly.
Shroud his arms.
Legs,
Feet.
Torso,
Body.
Relax,
Release.
Relax,
Release.
Relax,
Release.
Relax,
Release.
Relax release Relax your body now,
One part at a time.
Relax,
Release your head.
Your face.
Your arms.
Your legs.
Your face.
Your hands.
Relax,
Release.
Palms.
Soles of your feet.
Relax,
Release.
Your eyes,
Your eyes.
Shoulders front of each shoulder middle of each shoulder back of each shoulder.
Hips,
Maze.
Ankles.
Face.
Relax.
Release.
Relax,
Release Now work through your body a little more slowly.
A little more kindly.
Showers arms.
Legs,
Feet.
Torso body.
Relax,
Release.
Relax,
Release.
