Welcome.
If your body has been feeling restless,
Agitated,
Or unsettled,
You're in the right place.
Agitation is not a failure of meditation or mindfulness.
It's often a sign that your nervous system is asking for safety,
Containment,
And kindness.
So for this practice,
There's nothing you need to push through.
Nothing you need to fix will move slowly,
And you can simply do what feels supportive.
Let's begin by helping your body arrive.
Take a moment to notice how you're sitting or lying down right now.
Notice what's supporting you,
And if it feels okay,
Allow your eyes to gently close or soften your gaze.
We're going to begin with a simple supportive hold,
A way of offering your body a sense of containment.
If it feels comfortable,
Place your right hand just below your left armpit,
Along the side of your chest,
Then place your left hand on your right arm at the shoulder,
Bicep,
Or elbow,
Wherever feels most natural.
There's no right way to do this.
Let your hands rest in a way that feels steady and kind.
Take a moment to notice the sensation under your hands,
The temperature of your body,
The texture of your clothing,
Or your skin.
See if your body registers this contact as supportive in any way,
Even slightly.
You're not trying to make anything happen,
Just noticing.
As you continue to hold yourself in this way,
Notice your breathing.
There's no need to change it.
Simply notice the natural rhythm of your inhalation and your exhalation.
If it feels okay,
You might allow the exhale to soften and even lengthen a little,
As if the body is being invited to rest rather than instructed to relax.
Sometimes agitation comes from trying to do too much too quickly.
Here we're offering your system a different message.
You are allowed to slow down.
Now we'll gently introduce a few phrases of kindness,
Not as words you have to believe,
But as intentions of care you're offering to yourself.
Silently or softly in your own mind,
You might begin with,
May my body be at ease.
May I be safe and at home in my body.
There's no need to rush these words,
Let them move at the pace your body can receive.
May my body be at ease.
May I be safe and at home in my body.
Notice if anything responds.
Perhaps a softening,
A settling,
Or simply a sense of being accompanied,
Held,
Cared for.
And if nothing changes,
That's okay too.
May my body be at ease.
May I be safe and at home in my body.
If agitation is present,
You're not asking it to disappear,
You're letting it know it can exist within care.
You might notice a part of the body that feels tense,
Restless,
Or uncomfortable.
Gently bring your awareness there,
Without trying to fix or analyze,
And offer to yourself.
May this part of me feel held.
May I meet this moment,
This sensation,
With kindness.
You're not asking the sensation to go away,
You're letting it know it doesn't have to be carried alone.
Even a small sense of softening or a slight shift in how you relate to the sensation is enough.
May this part of me feel safe and held.
May I meet this moment,
This sensation,
With kindness.
Just as we naturally wish safety and health for the people we love,
We're practicing offering that same care inward.
Once more,
Slowly,
You might return to the phrases that feel most supportive right now.
May I be safe and at home in my body.
May my body be at ease.
May I be safe and at home in my body.
May I feel safe and held.
May I meet this moment with kindness.
May my body be at ease.
May I be safe and at home in my body.
Now let the words fade into sensation.
There's nothing else you need to do.
This is a practice you can return to any time before a stressful appointment,
In the middle of a difficult day,
Or whenever your body needs a reminder of safety.
You don't need a long meditation to support your nervous system.
Sometimes a few moments of kind attention make a meaningful difference.
When you feel ready,
You can slowly relax your arms.
Notice what your body feels like now.
Even if nothing feels dramatically different,
Trust that something may have settled beneath the surface.
And when you feel ready,
Take your time opening your eyes if they've been closed.
And as you move back into your day,
See if you can bring this same gentleness with you.
