Welcome to this calming practice for trauma responses.
Your body has recognized a threat,
Whether it's real or perceived,
And activated its natural protection system.
This fight-or-flight response is your body trying to keep you safe.
Let's work together to help your nervous system find balance again.
Begin by finding a comfortable position,
Either sitting or lying down.
If you'd like,
You can gently close your eyes,
Or keep them softly focused on a spot in front of you.
You're going to take a deep breath in through your nose for 4 seconds,
Letting your belly expand like a balloon,
And exhale slowly through your mouth for 8 seconds,
Like you're blowing through a straw.
I will count for you.
Inhale deeply,
2,
3,
4.
Exhale fully,
2,
3,
4,
5,
6,
7,
8.
Take the air in,
2,
3,
4.
Let it all out,
2,
3,
4,
5,
6,
7,
8.
Deep breath in,
2,
3,
4.
Slow breath out,
2,
3,
4,
5,
6,
7,
8.
One last time,
Inhale,
2,
3,
4.
Exhale fully,
2,
3,
4,
5,
6,
7,
8.
Great work.
Allow your breathing to return to its natural rhythm.
Bring your attention to where your body makes contact with the surface beneath you.
Notice the weight of your body being fully supported.
Feel the pressure of each point of contact,
Your feet,
Your legs,
Your back,
Your hands.
With each breath,
Allow yourself to sink a little deeper into this support.
Just melt into it.
You are fully supported.
Now imagine you are in your safe and peaceful place.
This might be a garden,
A cozy room,
A beautiful beach,
Or anywhere you feel completely secure.
Take in the details of this space.
What do you see around you?
What time of day is it in this place?
Is there a breeze or is the air standing still?
What gentle sounds do you hear?
Notice any soothing scents in the air.
Feel the comfortable temperature on your skin.
Choose something in your safe space to be your anchor.
Perhaps the warmth of sunlight,
The sound of rustling leaves,
Or the feeling of soft sand beneath your feet.
Focus on this anchor.
Let everything else melt away and just focus on this one thing.
Let this anchor remind you,
In this moment and in this space,
You are safe.
In this moment and in this space,
You are supported.
Find the place in your body where you are feeling the most calm,
The most at ease.
Tune into that place.
What sensations are there that tell you you are safe and calm?
Is it a gentle warmth?
Is it a feeling of openness and spaciousness?
Is it a particular color?
Put a hand on that place in your body where you are feeling the most calm,
The most at ease.
Really feel that sensation and let it grow.
Let it grow from that one place in your body and slowly spread all over.
Feel it spreading now.
Nice and gentle.
Soothing your whole body.
Now I am going to say some affirmations,
Repeating each one twice.
You can simply listen and let them wash over you or you can repeat them silently or out loud.
I am safe right now.
It's okay to feel what I'm feeling.
It's okay to feel what I'm feeling.
I have survived every difficult moment so far.
I have survived every difficult moment so far.
I trust in my ability to heal.
I trust in my ability to heal.
I am stronger than I know.
I am stronger than I know.
Feel the truth of these affirmations resonating within you,
Offering reassurance and comfort.
Well done.
You did amazing work calming yourself down.
When you're ready to bring this meditation to a close,
Take a few more deep breaths,
Gradually bringing your awareness back to your surroundings.
Gently wiggle your fingers and toes.
And if your eyes were closed,
Slowly open them.
Remember that you are strong,
Resilient,
And capable of navigating through this moment.
Namaste.
