Priming for Safety Meditation

Take some time to create safety and space in your system....

Recommended: Practice for 5–10 minutes, 2–3 times a day, or anytime you feel dysregulated.
 This practice retrains your system for rest, safety, and presence.

1. Ground + Arrive

Find a quiet space and sit comfortably, palms open, feet grounded.
 Close your eyes or take a soft gaze.
 Take three slow breaths into your belly.

2. Box Breathing – 2 Rounds

Inhale through your nose for 4 seconds.
 Hold for 4 seconds.
 Exhale through pursed lips for 4 seconds.
 Hold for 4 seconds on empty.

3. Tapping + Vagal Toning – 2 Rounds

Gently tap on your chest or anywhere on your body to wake up sensations.
 On the exhale, sound the word VOO to activate your vagus nerve.

4. Eye + Neck Reset

Bring your left ear toward your left shoulder and look up toward the upper right corner of your eyes.
 Take 3 deep breaths while holding the pose
 Switch sides and repeat.

5. Neck Massage

Press gently at the base of your skull where the head and neck connect.
 Breathe slowly as you release tension and allow more flow through your body.

6. Anchor Affirmation

Repeat to yourself: “I am safe — safe to be in my body, safe to feel, safe to experience this.”

7. Body Scan

Notice the different temperatures — your feet, your hands, the air as it moves in and out through your nose.
 Scan your body for what feels safe, supported, or at ease.
 Allow yourself to soften even more into that.
 Now scan for any areas that feel tight, constricted, or holding stuck energy.
 Name and observe those sensations with loving curiosity — maybe notice a color, texture, or shape.

8. Orienting to the Present

Open your eyes and look around your space.
 Name five things you see that share the same color or shape.

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