Welcome back.
This is a meditation you can always come back to whenever you feel something that is stuck or needs attention or provokes a little bit of anxiety within you.
So this is always available.
And this practice is called practicing with SAFETY.
And SAFETY is an acronym.
So S stands for staying with the present moment.
A stands for allowing the present moment.
F stands for feeling the present moment.
And E stands for exploring this present moment.
To start with,
Finding a comfortable posture and trying to relax into awareness.
So what is present right here for you?
Maybe noticing the various places in the body where there might be tension.
Noticing how the body is feeling.
Noticing how your breath is.
And noticing how the world around you is.
Now,
Gently,
Kindly bringing any thoughts,
Patterns of thinking or worries which you have right now in the back of your mind.
Doesn't have to be a big worry or a big thought.
Just has to be something you can work with today.
So it might be a conversation,
It might be a person,
It might be something which you have been wanting to do and not got the chance to do it.
It might be our self-talk,
It might be many number of things.
So whatever it is,
Just bringing that to the center of mind.
And we will apply safety to that.
So just bringing the thought or the worry and noticing it in your mind.
Let's move to the first stage of safe.
So staying with it.
So what does it feel like just bringing the image or the worry or the issue,
Just being with it or staying with it.
How does it feel in this moment?
So without any judgement or striving,
Just moving into the next phase of allowing.
Allowing whatever is arising this present moment without the need to paint a picture around it or a story around it,
Just being with it and allowing it.
Once we've allowed thought or the worrisome issue,
Just feeling it in the body.
Where does it feel?
So looking at it as an embodied practice,
Just where does it feel maybe?
You noticing the feelings of tightness or warmth or coolness or pressure,
Whatever it is,
Just noticing it.
Feeling it in the body.
Once we can find where this has been embodied,
Maybe sometimes it might not have embodied also,
So it's okay.
Just feeling whatever you're feeling.
And then we move into the final stage of safe.
Is exploring.
So can we explore or investigate a bit more on the sensations,
The feelings around this thought and bring some curious kind attention?
What are you trying to tell me?
Why are you here?
How can I help?
These questions can help us with exploring the thought patterns.
Now gently coming back into awareness of the full body,
Breath and thank you for practicing safe with me.
I'm hoping this is a useful tool for you.
