Hi,
This is Mel.
Thank you for being here.
In this meditation,
We'll gently ease feelings of worry and uncertainty by using mindful breathing and the SCARF model.
A simple way to understand what our minds need to feel safe.
SCARF stands for five important needs our brains have status,
Certainty,
Autonomy,
Relatedness and fairness.
When these needs feel threatened,
It's natural for worry to arise.
Today,
We'll meet those needs with kindness,
Helping our minds and hearts return to calm.
Let's begin by finding a comfortable position,
Either sitting or lying down.
If you're sitting on a chair,
Place your feet flat on the floor and have your spine straight but relaxed.
Allow your body to settle and gently close your eyes if you feel comfortable.
Take a slow,
Deep breath in through your nose and gently breathe out through your nose.
Or if that's not available,
Breathe out through your mouth if that feels easier.
We'll start by grounding ourselves in the present moment.
Now we'll settle our breaths.
This is a guide.
If you find it hard to extend to my count,
Just do the best you can and continue.
It doesn't have to be perfect.
The idea is simply to draw attention to our breath and gently extend it compared to what we would normally do or maybe what we might be doing right now.
Breathe in slowly through your nose for four counts.
One,
Two,
Three,
Four.
Hold your breath gently.
One,
Two,
Three,
Four.
And now exhale slowly through your nose or your mouth if it's easier for six counts.
One,
Two,
Three,
Four,
Five,
Six.
Let's do that again.
Inhale.
Exhale.
Continue doing that at your own pace and just notice where you feel the worry in your body.
Is it in your chest?
Your stomach?
Your shoulders?
Just observe.
There's no need to change it.
Just notice.
It's safe to notice.
It's safe to be here.
Now,
I'll guide you through the five elements of the SCARF model.
Gentle reminders to meet the needs your mind is asking for.
Let's start with the first,
Status,
Your sense of worth.
You are enough right now exactly as you are.
Your worth is not tied to any title,
Job,
Or achievement.
You are valuable simply because you exist.
Next,
Certainty,
Your need for stability.
The future may be unknown,
But your strength is certain.
You have survived every challenge before this one.
You are safe in this moment.
Next,
Autonomy,
Your sense of control.
You have choices,
Even small ones.
You can choose how you treat yourself,
How you breathe,
How you care for your heart today.
You are never powerless.
Next,
Relatedness,
Your connection to others.
You are not alone.
You are deeply connected to those you love,
To the kindness around you,
To the strength within you.
You belong.
And lastly,
Fairness,
Your desire for justice.
Life isn't always fair,
But your heart remains strong and compassionate.
You carry fairness and kindness wherever you go.
That is your quiet superpower.
Now,
Imagine yourself in a place where you feel completely safe and at peace.
It might be a quiet beach,
A sunlit forest,
A cozy room,
Or anywhere that brings you calm.
See the colors.
Feel the air on your skin.
Notice the scents and sounds around you.
In this place,
Imagine yourself already safe,
Already supported,
Already strong.
Let your body relax even deeper as you stay in this feeling for a few quiet moments.
Breathe in peace and breathe out any remaining tension.
Take one more deep,
Slow breath in.
Ready?
Wiggle your fingers and toes softly,
Bringing yourself back to the present.
You can gently open your eyes when it feels right.
And you're ready for the day ahead.
Thank you for sharing this time with me today.
If you'd like to explore more practices on finding calm and resilience,
Feel free to follow me here on Inside Timer.
Until next time,
Be kind to yourself.
You are stronger than you know.
