Let's arrive.
Find a place that's comfortable on a chair or on a cushion,
Or if needed,
Lying down,
Making sure that you are comfortable,
Warm,
And in a quiet space.
If you can,
Straighten your back,
Allow your shoulders to soften.
If you're sitting in a chair or on a cushion,
Allow your feet to touch the floor to give yourself the sense of being grounded and rooted.
Gently close your eyes.
If that doesn't feel comfortable to you,
Feel free to keep your eyes open,
Or you can even put your eyes at half-mast,
Gazing at the floor about four feet in front of you.
Now let's take some deep breaths together,
Inhaling through the nose and exhaling through the nose,
Taking this time to reconnect to your breath.
As you inhale through your nose,
Let your body fill with air.
As you exhale through your nose,
Completely let go of anything you don't need.
Inhaling and then exhaling,
Taking this time to reconnect to your breath,
To reconnect to your body.
Notice what it's like to be with your breath,
Gently letting go of your thoughts.
Feel your belly rise as you inhale,
And feel your belly fall as you exhale,
Sinking deeply into your breath,
Sinking into your body.
Let your breath flow throughout your body so you can completely soften and relax,
Breathing in and breathing out.
With your imagination,
We're going to create a safe place.
You can go to your safe place anytime,
Especially when you need comfort or relief from stress or pain.
So picture yourself in a place where you feel completely safe.
This is a sacred place,
A place just for you,
A place where you feel happy and peaceful.
Your own beautiful place where you feel calm.
Your place may be a garden,
The ocean,
The mountains,
A forest,
Or your own home.
Wherever your imagination takes you,
This is your safe haven.
Your safe place can even be a place that you create,
Floating on a cloud or floating in water.
Wherever it is,
Imagine yourself in your safe place.
This place is just for you,
Your private space.
No one else comes in unless you ask,
Still breathing,
Inhaling,
And exhaling.
And now,
Begin to notice what your safe place looks like.
What do you see?
Notice your surroundings.
What colors do you see?
Soak in each one.
What else do you see around you?
Is there anyone around you?
Take in everything with your eyes,
Allowing yourself to see the beautiful details.
And now,
Notice the sounds.
What do you hear?
Is there music,
The sound of wind,
Or voices,
Or maybe complete silence?
Slowly listen to each sound in your safe place.
And now,
Take some time to smell your safe place.
Are there any scents in this beautiful place?
What are they?
Inhale each scent,
Enjoying it,
And enjoying the feeling it evokes.
Now let's notice the taste in your mouth,
If there is one.
Is there a flavor you taste?
Let that taste settle in,
Still breathing,
Inhaling,
And exhaling.
And now,
Let's focus on how it feels to be in your safe place.
Is it warm and soothing,
Or is it chilly and crisp?
Notice what the air around you feels like,
Against your skin.
Are you touching anything?
What is it you're touching?
How does it feel?
Notice the texture,
Still breathing.
Now let's bring all of these sensations together to create your safe space.
Just being in your safe space,
And fully taking in how sweet it feels to be here.
Feeling the joy of this place.
Feeling the comfort of your safe haven.
Breath by breath,
Just breathing,
Just feeling yourself peaceful and grateful to be here.
At the end of our time together,
You'll hear a bell.
Know that your safe place,
The one you've created,
Is always with you.
You can return to this safe place any time you want,
To restore and heal yourself.
If you can,
Focus on the sound of the bell as it rings.
Just focus on the sound of the bell,
Inhaling and exhaling,
And listen as it gently fades away.
