Okay,
So we'll do a meditation on developing a safe place.
So go ahead and straighten up.
Push the crown of the head up towards the ceiling.
Start settling in.
Go ahead and inhale very,
Very deeply.
Retain the breath below the navel.
And now exhale.
Go ahead and inhale very deeply one more time.
Retain the breath.
Exhale.
And one more time.
Push,
Retain the breath.
Exhale.
Okay,
Good.
Now start following the breath.
And on the in-breath,
Open the eyes.
And on the out-breath,
Close the eyes.
In-breath,
Open.
Out-breath,
Close.
In-breath,
Open.
Out-breath,
Close.
Close,
Just continue with that.
Now start lengthening the out-breath.
Start noticing all the relaxation on the out-breath.
At some point,
You can just keep the eyes closed.
Good,
Good.
Now you're really starting to settle.
Okay.
So now imagine that you're sitting on a big,
White,
Fluffy cloud.
So comfortable,
So safe.
And here in a moment,
This cloud will take you to your safe place.
I'll count from five to one.
And when I get to one,
You'll be at your safe place.
So five,
Rising,
Rising.
Four,
Floating along nicely now.
Three,
Two,
One.
Now you find yourself in your safe place.
Now this is an imaginal exercise.
So really make this vivid,
Play with this,
Make this an exploration.
What do you see in your safe place?
Make that vivid and clear.
And you see yourself in your safe place.
How old are you?
Is there anyone else there?
If so,
Who are they?
What does it sound like?
What's the smell like there?
Now notice what you feel like there.
Specifically notice safety.
And now notice the effect that that has on the body and the mind,
Really helping you settle,
Not go with any anxiety.
What does the body feel like?
What are the mental states like?
What kind of emotions are coming up for you?
If there's no one there with you,
Remember you can invite anyone to be there with you as long as they're safe and reassuring,
But it's not obligatory.
It's up to you.
And now part of safety is being in control,
Having agency.
So now notice and test out,
Prove it to yourself.
You have control.
You have agency in this scene.
You can change the scene.
People in the scene do what you want.
Your safety and ease is of central importance,
And everyone in the scene wants that for you.
Really take that in.
Also name your safe place.
Make your safe place something very memorable and distinct so that you can bring it up very quickly at any future moment.
So what are the distinct features that will help you come back to the safe place very quickly and easily in the future?
Notice those aspects now.
Good.
Now for the next five or so minutes,
We'll keep it kind of unstructured.
So feel free to develop this scene however you like,
Given that you have this basis of being in the safe place.
Do something reparative,
Something that will support you.
Keep developing the scene.
Keep going.
Keep going.
Keep going.
Keep going.
Keep developing the scene.
Keep going.
Keep going.
Keep going.
Keep going.
Keep going.
Safe place meditation.
But now look back,
What was this like for you?
What did you learn?
Rehearse the insights that you've had here.
Also,
Make a deep impression that you can always come back here.
That is so clear to you.
This place is always there for you.
See that very clearly now.
What's more,
This safe place and the people in it delight in you visiting it.
Really take that in.
I'll count from five to one.
When I get to one you'll be awake and present in the room,
Settled in the experience.
One,
Awake and present in the room,
Settled in the experience.
