Hello and welcome to this guided meditation for cultivating safety within your body.
Cultivating safety is the first building block for creating a foundation of healing.
When you feel safe in your body,
You can process discomfort without hiding from it.
Remember,
The healing comes with the feeling.
Before beginning this guided meditation,
Ensure that you are feeling as comfortable as possible.
That could be seated or lying down.
I recommend lying down to allow your body to fully relax into your bed,
Couch,
Or floor.
You might benefit from wrapping yourself in a blanket,
Turning down the lights,
And placing a pillow under your bum if you're seated or beneath your knees if you're lying down.
Please don't place a pillow under your head as it may restrict your ability to breathe at full capacity.
However you choose to set up your space,
Comfortability is of utmost importance.
The breath pattern we will be practicing today is a three-part breath,
Completely through the mouth,
Inhaling powerfully into your stomach,
Filling your chest,
And releasing it.
The breath sounds like this.
I invite you to move at a rhythm that feels good to you.
You can speed it up or slow it down if things feel too intense.
The important piece to remember is inhaling into your belly,
Chest,
Then letting it all go.
If your mind starts to wander from focusing on your breath,
Give it a purpose with this mantra.
I am safe to feel.
Say that with me.
I am safe to feel.
Feel that at your core.
You are safe to feel everything in your body.
Nothing can hurt you.
You are wildly capable of feeling every emotion that your body creates.
And these emotions are just messengers.
They don't need judgment.
They don't need stories.
They just need to be felt.
And you with your higher wisdom will know what to do with them.
Placing your hand on your heart and another hand on your stomach,
Feeling the rhythm of your breath as you inhale deeply through the nose.
Exhaling with a sigh through the mouth.
We'll do that three more times.
Beautiful.
Let's start the three part breath.
That's it.
Keep breathing.
Dancing with different speeds.
You are safe to feel and breathe.
You are safe to be in your body.
You are safe here in this moment.
You are so safe right here,
Right now.
You are safe here.
You're doing amazing.
Continually inhaling through the mouth into the belly,
Chest.
Exhaling it all through the mouth.
No pauses at the top or the bottom.
You are safe here.
You are safe here.
You are safe here.
Returning your breath to its natural rhythm.
Simply soaking in the feeling of your body.
Placing both hands on your heart,
Feeling its beautiful,
Loving energy.
You are safe.
You are always safe to feel every emotion in your body.
Every sensation.
Every feeling.
You are wildly capable of feeling everything.
When you're ready to return,
You can do so by returning sensation and awareness to your body.
Feeling the surface beneath you.
Tuck your toes in your fingers,
Maybe giving yourself a stretch.
And before we close,
I'd like you to give yourself a big bear hug.
Give yourself the love and the comfort that you deserve.
You are so amazing.
You are so safe.
Thank you for joining me.
Blessings on your journey.
