Things may feel tough right now.
You're not alone.
I've lived through many of those moments too.
Moments where it feels like the pain and the suffering are too much to bear and there's no escape.
But no matter how dark things get,
There's always a glimmer of hope at the end of the tunnel.
We might not be able to figure everything out right now amid the chaos and the distress,
But we can start to provide messages of safety to the nervous system,
Start to reduce,
Overwhelm and turn the volume down on some of those challenging sensations.
So wherever you are right now,
Take a moment to feel the surface beneath you,
The sturdiness of the earth supporting your body from below.
You can close your eyes if it's safe to do so or just let your gaze wander.
I invite you to place one or both hands on your chest,
Feeling the warmth and the support from your palms.
It's a physical gesture of reassurance and self-compassion.
Now take a slow breath in and exhale gently,
Just noticing the sensation of the breath as it moves in and then out of your body.
You are here and you're going to get through this.
Now repeat after me either out loud or in your head.
Even though I'm feeling this discomfort right now,
I am safe.
Even though it feels like these symptoms and sensations are too much to bear,
My body is safe.
Even though it feels like the alarm is blaring,
It's a false alarm and I don't have to fight or take flight.
Even though this seems like an unsolvable equation,
I don't have to have all the answers right now before I can begin to relax.
Even though it feels like there's a storm raging inside,
I don't have to control the weather in order to find a sense of calm and peace.
If the mind begins to wander and focus on the stressful stories surrounding your current situation,
Gently bring yourself back.
Feel the support of the ground beneath you,
Solid and steady,
And know that however intense the feelings are,
That this too shall pass.
Feel the air entering your lungs,
Nourishing and calming.
You're here,
Supported by the ground,
Supported by yourself.
Ultimately you are safer than you feel.
Well done for taking some time to take care of your body and your mind is not easy when you're going through it.
Remember you can return to this meditation and that feeling of safety whenever you need it throughout your day.
Take care.
