Welcome – Let’s SHIFT From Fear to Safety.

Start:  00:00

Fear is not a flaw. It is a messenger… a protector… a part of you that wants to survive. But today, we choose something new, not to fight the fear, but to listen to it, honor it… and remind it: We are safe now.

Let your body find a comfortable position. Rest your hands. Soften your gaze or close your eyes. Take a slow, deep breath in… Hold… Exhale softly through the mouth.

Grounding with the Breath 00:51

Bring your awareness to the breath, let it be slow and steady. Imagine you are breathing in calm… and exhaling tension.

Let’s slow it down together:
Inhale for 4…
Hold for 4…
Exhale for 6…

Again:
Inhale… 2… 3… 4…
Hold… 2… 3… 4…
Exhale… 2… 3… 4… 5… 6…

Let your body start to settle. Inhale… I am here. Exhale… I am safe.

Repeat softly in rhythm with your breath. Let your breath be a signal to your nervous system: It is okay to release. It is okay to soften.

Body Awareness – Anchoring to the Present 02:02

Bring your attention to where your body meets the earth. Your feet… your back… your seat… Feel the support beneath you. Let it remind you, you are held.

Now scan gently from head to toe. Notice where fear lives in your body today. Is it in your chest? Your throat? Your belly? No need to judge. Just notice.

Place a hand there if you wish. Offer warmth to that space. Breathe into it.

“Dear body, thank you for trying to protect me.”
“We are okay right now.”
“We are here. We are safe.”

Let this be your medicine: presence, patience, breath.

Visualization: The Inner Shelter 03:05

Now, imagine you are walking into a small, sacred shelter. This place is yours. A cozy cabin. A quiet cave. A soft sanctuary.  Inside, the air is warm. The light is soft. The walls hold you with care. This is your place of safety. Of stillness. Of truth.

You are not in danger here. You are not expected to do anything. You are simply allowed to be.

Feel yourself settling into this space. Wrapped in calm. Held by the quiet.

Say inwardly:
“I return to myself.”
“I am safe within.”
“Fear is a messenger, it is not who I am.”

Let this inner shelter hold you. Let it remind you of who you are beneath the panic.

You are not fear. You are the one witnessing it. And you are strong enough to listen… without being taken under.

Embodying the Shift 04:31

Bring your awareness back to your body. Let yourself feel what has shifted. Even if fear is still present, can you feel yourself again? Can you feel the part of you that is steady? The part of you that knows what is true right now?

Breathe into that part:
Inhale… I ground.
Exhale… I calm.
Inhale… I trust myself.
Exhale… I trust this moment.

Let your breath move like roots—down into the earth. Steady. Slow. Sure.

You are not alone. You are not broken. You are becoming more whole.

Closing 05:30

Begin to return gently to the present space. Wiggle your fingers and toes…. softly roll your shoulders… stretch if it feels good. Take one more deep breath in through your nose… and a soft sigh out through the mouth.

Say silently or aloud:
“I walk with fear, but I am led by peace.”
“I am safe. I am enough. I am here.”

When you’re ready, open your eyes. And carry this inner shelter with you, wherever you go.