Welcome to this I am safe and protected meditation.
Finding a comfortable position for your body and gently closing the eyes.
Gently inhaling through the nose and gently exhaling through the mouth and drawing awareness to your face and on the next in-breath breathe in,
Squeeze your facial muscles and then gently breathe out releasing any tension.
Allow yourself to soften the jaw,
Continuing to slow down the breath,
Allowing yourself to drift into a deep relaxation and drawing awareness to the shoulders.
On the next in-breath breathe in,
Squeeze the shoulders to your ears and then gently breathe out,
Release and relax the shoulders.
Drawing your awareness down into your arms,
As you inhale,
Breathe in,
Clench your fists,
Squeeze and then gently breathe out and relax.
Sending that relaxation into your stomach.
On the next in-breath inhale,
Squeeze your stomach muscles and then slowly exhale and soften the stomach.
Allow your awareness to drift into your legs and then as you inhale,
Breathe in,
Squeeze the leg muscles and gently breathe out,
Releasing any tension,
Any anxiety,
Breathing it all out.
And then on the next in-breath,
Breathe in and squeeze every muscle in your body and as you exhale,
Relax the mind,
Body,
Spirit,
Continuing to slow down the breath.
Each breath is allowing you to feel safe,
Grounded and protected.
Each and every time you inhale for a count of 7 and gently exhale for a count of 11,
You immediately feel safe and protected.
And saying after me,
I am safe and protected.
And allowing each breath to feel safe on a deep cellular level.
And gently placing your hands over your heart centre and as you inhale and slowly exhale,
Allowing yourself to visualise a safe place,
Somewhere you feel grounded,
Relaxed and protected.
And go ahead and engage all your senses,
What might you see,
Hear,
Taste,
Touch and smell.
Go ahead and paint a vivid picture in your minds eye of this safe,
Nourishing place.
And continue to inhale and exhale,
Allowing a deep sense of comfort and safety in your whole body,
In your mind and spirit.
Knowing you can recall this safe place visualisation at any time.
And each and every time you slow down your breath,
You immediately feel safe and protected.
As you gently inhale and exhale,
Surrendering to the safety within your body.
Knowing that you are safe,
You are protected.
Now in your own time,
Gently bringing some movement into your fingers and toes.
And then when you're ready,
Bringing your palms together,
Creating some heat and then gently placing them over your eyes.
Ready opening the eyes.
