Hello and welcome to this you are safe meditation.
Let's begin by taking a moment to find stillness.
Whether you're lying down or seated let yourself fully arrive here in this moment.
There is nothing to do,
Nowhere to be.
You are here and you are safe.
Let your eyes gently close if you feel safe to do so.
And begin by noticing your breath.
Not changing,
Not altering it,
But becoming aware of the rhythm.
The rise and the fall,
The movement of life as it flows through you.
And you'll begin to notice that your breath naturally starts to slow down as you become more aware of your body,
As you arrive more gently into this space and this moment.
And if you can slow down some of those exhales you can signal even more clearly that you are safe.
Every breath is a gentle whisper to every cell in your body and mind.
I am safe,
I am safe now.
Let's take three soft breaths together.
In through the nose and exhaling.
In through the nose and exhaling.
And in through the nose and slowly exhaling.
And seeing if you can maintain that gentle slow rhythm without counting but just with gentle awareness.
And as you breathe placing one hand on your heart,
One hand on your belly if that feels supportive.
And feeling into the warmth of your own presence.
The rhythm of your heartbeat underneath your palm.
The rise and fall of your belly with every breath.
Just noticing that quiet aliveness that exists within you.
The longer you spend with yourself in this state of presence,
The safer you will begin to feel.
And right here,
Right now,
You are safe.
Your presence here is enough.
This moment is enough.
My body is a safe place for me to be.
I am grounded.
I am protected.
I am safe.
I am safe.
If you begin to feel some emotions rise to the surface of these words,
That's totally okay.
Every part of you is welcome here.
And you are creating safety within yourself to feel,
To become in touch with your feelings.
If there's any tension residing anywhere in your body,
Even now,
Imagine that every breath is a soft breeze that filters through tight spaces and allows them to fully relax.
Allowing every muscle to become fully at ease.
Fully receptive to a soft golden light that begins to surround you.
This light is your safety,
Your sanctuary,
A cocoon of care and nourishment.
Let it wrap around you,
Gently holding you.
And every time you breathe,
That cocoon of safety gets stronger.
And you soon realize that this cocoon is a part of you.
It is something that you can call upon whenever you need it.
So rest here a while,
In the knowledge that you are completely safe in this cocoon.
And I'm going to allow you to gently drift into sleep.
Or into a deeper state of rest,
Whatever it is you need right now.
Trusting that you will come out whenever you're ready.
But there is no rush.
This is important work.
You are safe.
You are safe.
You are safe.
You are safe.
