‘Take a few moments to scan your body from within. Beginning at the top of your head and very slowly moving downward, note the variety of sensations that are oc-curring in your body. Feel the top of your skull, your forehead, eyes, mouth, tongue, and teeth. Feel the bones and muscles of the jaw, neck, and shoulders. Take as much time as you need, noticing any tension or relaxation that arises as you focus your ,awareness on each area.
‘Allow your awareness to drift downward through the chest, back, arms, wrists, hands, and fingers. Let your attention move through the internal organs of the stom-ach, the kidneys, the intestines. Feel the lower back, the pelvis, the pressure of your buttocks on the ground. Be aware of the thighs, knees, ankles, feet, and toes. Keep noting any sensations you discover as you make your way through your body.
‘When you are finished, allow your attention to rest gently back on your breathing for a moment or two. After you have centred yourself fully in the breath, you may try the following meditation.
‘Ask your mind to allow an image of safety to emerge from deep within you. Allow an image to arise in which you feel absolutely, completely safe. It mav be a place, a person, or a time in your life. Simply allow a picture to emerge in your awareness in which you feel totally protected, nurtured, and safe from all harm.
‘As the image arises, what does it look like? What do you notice about the colour, the temperature, and the texture? Are you alone or with someone? What do you feel when you are in that picture? Let the experience surround you like a soft garment, allowing yourself to linger for several moments, letting yourself feel the full comfort of being absolutely safe and protected.
‘After some time, choose a place in your body where you may anchor the image. Imagine that you are actually placing that image somewhere in your body, some-where it will remain and stay with you always. It may be in your chest, your heart, your arms, legs, or hands ‑ in short, anywhere you feel it will be most helpful, where you will have access to that image whenever you need it . Anchor it deep and strong in your body, so that it may be a constant companion.
‘When you feel you have the image planted within you, slowly allow your awareness to return to your breathing, letting the image become a part of you. No longer sep-arate, it lives inside you. With each breath, allow the image to find a permanent home in your body. ‘After a while, continuing to let your awareness rest on the breath, you may gently open your eyes.
‘When you are finished, you may want to try drawing the image of safety that arose. With an easy and playful attitude, take a few minutes to visually record your experience of safety with some simple drawing materials like crayons or pastels. Don’t be afraid of not being an accomplished artist – just choose the most potent images and colours, and draw what you saw and felt.
‘If you like the drawing, you may place it somewhere you can see it often, perhaps in your bedroom. Use it as an additional reminder of the place of safety you hold continuously within yourself.’[1]