This is a quiet,
Safe place meditation.
You may choose to do this to help yourself get into a parasympathetic state,
Meaning you're feeling relaxed and safer.
To do this will use the power of your imagination.
Get comfortable in a seated or lying down position.
Fill your lungs with air,
And let it go.
One more together.
Feel your lungs all the way down to your belly,
Feeling your ribs expand,
And let it go through gently pursed lips.
Allow your breath to return to its natural state as you feel your body relax.
Notice the effect of gravity pulling you towards the surface below you.
Mentally intend to surrender to that gravity,
Knowing this is a time and space that you don't have to hold anything up.
You can let go of any extra tension,
And now you may invite into your mind's eye a place that makes you feel safe,
Connected,
And at ease.
This may be a place that you've been before,
Maybe out in nature,
Or an indoor space that you have good associations with,
Good memories.
First,
We're going to use your imagination of sight,
And just notice the colors in this space.
Looking around in your mind's eye,
The quality of those colors.
Are they muted because the lighting is low,
Or are they vibrant?
Is there a lot of contrast in the colors,
Or very subtle contrast?
And in this quiet,
Safe place,
Begin to notice the sounds.
Any sounds that are closer to you,
A little further away,
And off in the distance.
For a moment,
Just tune into the sound of your breath,
Combining with all the other sounds in this space.
Next,
Notice any sensations you feel in your skin in this place.
Is there a slight breeze?
Maybe a comfortable blanket?
Notice,
In this space,
The surface below you.
Now,
Notice if there's any smells in this place.
And bringing it all together,
Just notice the whole experience of imagining yourself in this space.
Breathing in and out.
Relaxed here.
Just soaking in the whole experience of being in this place,
Right now,
Right here.
Allowing yourself to marinate in this space.
And bring your awareness to your breath as you imagine yourself in this space.
Breathing in,
You're safe.
Breathing out,
You're calm.
Breathing in,
You're safe.
Breathing out,
You're calm.
And just noticing any sense of gratitude you feel for what you've created inside yourself right here,
Right now,
This moment.
And sending that gratitude to yourself,
Allowing all the cells in your body to receive the message of goodness right here.
The message of gratitude.
And now,
You might imagine that you're pressing record on all the sensations,
All the experience of this moment right here.
Creating a calm,
Safe place for yourself,
So that you might play this back for yourself in the future,
Whenever you need it.
And you might remind yourself that you can come back to this very recording,
Until you've had enough practice to bring about this sensation,
These images,
On your own,
Whenever you need it.
And now,
You might slowly begin to roll your wrists,
Or any movement that feels natural and intuitive.
Wiggling fingers and toes might feel good.
Rolling your ankles.
And take your time here,
If it feels right.
Begin to roll your shoulders back,
Neck side to side.
Take another deep breath in.
And slowly let it out through your pursed lips.
Appreciating what you've just created for your body.
I wish you the best in continuing with your day or your night.
