Welcome to this safe place practice.
Now,
This is a grounding and self-compassion related mindfulness meditation practice.
It's designed to help you to create an emotional space where you can feel safe,
Relaxed,
And at ease.
It can be especially helpful if you've been experiencing stress,
Anxiety,
Or overwhelm.
And it provides a tool to return to a sense of safety and stability.
So when you're ready,
Just getting into a comfortable yet alert posture.
So if you're sitting down,
Maybe sitting up a little bit taller can be helpful to lift the shoulders and then roll them back to open up the chest.
There's no need to overthink your posture really,
Just finding that sweet spot where you feel relaxed,
But still present and with that sense of dignity.
And we'll begin the practice at the sound of the bell.
Taking a moment to set an intention for this practice.
Our intention might be about exploring feelings of safety,
Stillness,
Or ease,
Or maybe just being with whatever is showing up in the body right now.
There's no right or wrong here.
And if a particular word or phrase resonates,
Just feel free to use it to frame your practice for today.
And our motivation.
So why are we here doing this?
Always a good question to ask ourselves.
Maybe to cultivate a bit more calm,
A bit more spaciousness,
Or just to give the mind a break from its usual to-do lists and reruns and things like that.
Just noticing what comes up here.
Starting to bring our attention to the breath,
Just noticing the breath as it is,
The rising,
The falling,
The coming,
The going.
And if it feels soothing,
Maybe gently deepening the breath.
So that's in the exhale,
Be a little bit longer.
And if the mind is particularly lively,
As minds tend to be,
We might wish to introduce a simple count or a phrase.
So breathing in for three or four,
Breathing out for the same count,
Or just saying to ourselves silently,
This is an in-breath,
This is an out-breath.
Whatever helps to keep us anchored.
From time to time,
We'll notice the mind wandering.
Just being aware that that's what minds do,
No big deal.
Just practicing spotting when that happens,
And then gently guiding our attention back.
Back to the breath,
The sensations,
Or even the simple act of counting or the phrases.
Now,
Letting go of any counting or phrasing,
Just paying attention to the out-breath,
For a moment.
So noticing its tone,
Its quality,
And that feeling of release.
Maybe the mind can take a little hint from the out-breath.
Letting go of clinging to stories,
Fixing,
Analyzing.
And instead,
Just allowing thoughts to come and go a little bit more freely.
Now,
Expanding awareness beyond the breath to what's happening in the body.
So maybe noticing temperature,
Or any warm areas,
Any cool areas.
Noticing the sensation of clothing,
The ground beneath us,
The feeling of pressure.
Any tingling,
Tension,
Or even an itch that suddenly just feels like the most important thing in the world,
And that's completely natural.
It's normal.
Whatever is here,
We're just acknowledging it and making space for it.
And now,
Can we bring to mind a place that feels safe and secure?
Somewhere that we can completely relax and be ourselves.
Now,
This might be a real place that we know and love,
Or it can be something imagined,
Or a mixture of both.
Indoors or outdoors,
Whatever feels right.
There's no pressure to have a perfect,
Vivid image here.
Maybe just a sense,
A feeling,
A color,
Or a memory.
And if a particular place arises,
Let's explore it.
So what's around us?
What shapes and colors are there?
Are there things nearby that we can touch?
Is there a surface beneath us?
Maybe there's a breeze on the skin or a certain temperature in the air.
What sounds can we hear?
Maybe something nearby or a little further away.
Just noticing how sounds arrive and pass.
Maybe there are even scents or tastes associated with this place.
Or maybe not.
Just inviting all of the senses into the experience.
And then checking in,
How does it feel in the body to be here?
To really take in this sense of safeness and ease.
And a little twist.
What if this place was a place that not only feels safe,
But it actually welcomes us?
What if it's glad that we're here?
Maybe that shifts something,
Maybe it doesn't,
But just noticing how that idea lands.
For the next few moments,
Just taking some time to soak it all in.
This place,
It's always here.
We can return any time.
It's just a thought away.
And as we come towards the end of this practice,
Maybe just taking one last look around,
So really drinking it all in.
Then gently shifting attention back to the breath,
The body,
Sitting here in this moment.
Perhaps closing with a little wish.
So may the sense of ease that we've cultivated here continue to grow and grow.
And may it ripple out into our lives and to those around us.
And getting ready to ease back into the day now as we bring this meditation practice to a close.
Taking your time,
Opening the eyes if they were closed,
And maybe having a nice stretch.
Thank you and go well.
