Find a position that feels as safe and supported as possible for you right now.
That might be lying down with a blanket.
Sitting upright with a cushion.
Or even placing your back against a wall.
Let your body know.
That this time is safe.
Take a slow,
Soft breath in.
And exhale out through the mouth.
Letting the body begin to settle.
And again,
Inhale slowly.
And exhale gently.
Let yourself arrive in this moment exactly as you are.
There's no pressure to feel anything.
There's nothing to fix.
You're simply here with yourself.
Now begin to bring your awareness down into your body.
Feel the ground beneath you.
Notice the parts of your body that feel supported.
Your legs,
Your back.
Your feet.
Let yourself be held by the surface beneath you.
Let it carry some of the weight.
You don't have to hold it all right now.
And just breathe.
Slow.
And study.
I invite you to gently connect with the part of you that doesn't feel safe right now.
The part that's on edge.
Or overwhelmed.
Or shut down.
You don't need to go into the story.
You don't need to relive anything.
Just notice where that part of you lives in your body.
It might feel like it's hotness in your chest.
Or a swirl in your belly or a lump in your throat.
It might feel like numbness or nothing at all.
Take your time.
There is no rush.
When you feel it,
Place your hand gently over that area if it feels safe to do so.
And let that part of you know.
I am here now and I see you.
You might speak softly to this part in your mind or out loud.
I know you don't feel safe.
I know you've been doing your best to protect me.
I'm not here to push you away.
I just want to be with you.
Let this part know it doesn't have to change right now.
It doesn't have to be okay.
It just gets to be seen.
To be heard.
Be whole.
Breathe into that space.
Softly inhaling.
And gently exhaling.
Let the breath move in and around this part of you,
Creating just a little more room.
A little more softness and a little more safety.
Now visualize the ground beneath you,
Strong,
Steady,
Unmoving.
And imagine that safety rising up through the earth and into your body up through your feet,
Your legs Your spine.
Your heart.
Wrapping around that part of you like a soft blanket.
Let the part of you that's afraid feel it even just a little even if it's only for a moment and repeat after me.
I'm here with you.
You don't have to do this alone.
You are allowed to feel safe.
And I will stay with you as you learn how.
Take a few more breaths together.
Slow Study.
Prison.
Feel the weight of your body again.
Feel the support beneath you.
Don't have to let go of everything.
You also don't have to carry it on your own.
And keep coming back to your breath.
Inhaling,
I am here.
And exhaling,
I am safe.
When you're ready.
Begin to gently bring your awareness back to the space around you.
Wiggling your fingers and toes.
Noticing the light in the room.
And the sounds around you.
And slowly,
Softly open your eyes.
Remember,
You can come back to this place.
You can continue connecting with this part of you to create the safety it needs.
