Access the workbook here.

Written version.

This week I’m asking you to build a sense of safety within your body, and I want to acknowledge that all sorts of feelings might be coming up for you.

The first thing on today’s list is to tune into those feelings, so let’s take a minute to do that, straight off the bat.  You might want to be alone for this one!

Guided meditation transcript.

Close your eyes if it feels good to do so, tune into your breath and take a couple of steady, even breaths to quieten your mind.  We’re going to start with an exploratory body-scan.

Bring awareness to the body breathing in and out, noticing touch and pressure where it makes contact with the seat or floor.

When you’re ready (no rush), intentionally breathe in, and move your attention to whatever part of the body is most obvious to you right now.

You might notice sensations such as buzzing, or tingling, pressure, tightness or temperature, pain or discomfort, or anything else. If you don’t notice any strong sensations or things feel neutral, simply notice that, too.

Tune into what’s present, as best you can, with curiosity and without judgement.

It’s totally normal for your attention to drift, so each time it happens, simply notice that it’s happening, then gently and kindly direct your attention back to exploring sensations in the body. 

You’ll notice that as you’re focusing on one sensation, others will become louder and try to grab attention.  It’s up to you whether you want to go with them, or continue to explore what you’re exploring.

Rinse and repeat until you feel content.

When you’re ready, put one hand on your heart and one hand on your belly, and at the end of the next out breath, say the word ‘safe’.

I am safe within my body.

I am safe within my body.

I want you to notice, without judgement, how your body reacts.  What sensations do you notice?  Any impulses or physical reactions?

Are there any words or thoughts that come to mind?  Again, without judgement.

Repeat again; I am safe within my body.

Returning to your natural breath, resting your hands by your side or in your lap, begin to come back to the room.  Notice any sounds going on around you, reconnect with where your body touches the floor or seat, wiggle your fingers and toes and slowly blink open your eyes.

Journalling.

Now pause this audio and take to your journal or the workbook, noting down what came up for you when you directed attention towards feeling safe within your body.  

When you’re finished, I’ve got a bit more to say; you can either read it in the email or continue listening!

I want you to know that however you felt, it’s absolutely welcome and OK.  I’m a believer that you can’t work out where you’re going unless you know where you’re coming from.  I also want you to know that opposing feelings can exist at the same time.

You might’ve questioned how you can feel safe in your body when you also feel betrayed by it.  Allow both things to exist at once.

You might’ve easily felt at home within your body whilst simultaneously acknowledging you do whatever you can to not spend time connected to it.  Get curious about why that might be.

You might feel pissed off at your body and unable to feel safety within it at all.  That’s OK!  Again, become curious about why.  Keep asking why to every answer you give, until you get to the root feeling.

You might’ve actually felt safe within your body and totally happy staying there! If that was the case, keep returning to that and cultivating that feeling.

Consider for a moment the messaging we receive about what our bodies ‘should’ be and how they ‘should’ perform.  Anything outside of that raises question in your mind, and when your body doesn’t behave as you know it can, or as you’ve been told it’s meant to, stories start to form as to what that means, which can lead to feelings of resentment, abandonment and betrayal.

But if you were able to view your body through a different lens, not as something that’s underperforming but as something that is communicating in the only way it knows how, how does the comprehension and feeling of safety shift?

Because, if your body is proving to you over and again that it’s got your back; that it’s looking out for you by continually conversing with you; that whatever’s going on with it right now, it’s doing it’s best to reach a state of equilibrium; that it’s guiding you as your ally and, if you allow it to be, your superpower…

Is there anything safer than that?

Workbook questions.

• What words come to mind when you think about feeling safe within your body?

• How does it feel within your body - what’s your physical response?

• What do you think is behind those thoughts and feelings?  Why do you feel as you do?  Keep asking why until you get to what you feel is root feeling.