You Are Safe Here | Breath Meditation for Overwhelm

Soul Journey Arts by Maria Rasimas

ambient, meditation, spoken word

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Be here with me for a moment.

Nothing else matters right now.

Not the thoughts racing through your mind.
Not the stories trying to pull you away.

Just this moment.

Just this breath.

If your heart is beating quickly
or your body feels overwhelmed,
know this:

Nothing is wrong with you.

Your body is simply trying to protect you.

And right now,
we are going to help it remember
that it is safe.

Take a slow breath in.

Gently.

Two
three
four

And let it fall out of your mouth
like a long sigh.

Two
three
four
five
six

Again.

Breathing in slowly.

Two
three
four

And breathing out even more slowly.

Two
three
four
five
six

Let the exhale be longer.

That is the signal
your nervous system understands.

The signal that says

you are safe now.

Feel your shoulders soften.

Let the jaw unclench.

Let the belly move gently with the breath.

You don’t have to control anything.

You don’t have to solve anything.

This moment is simply a wave
moving through your body.

And waves always pass.

Imagine your breath
like the tide of the ocean.

The inhale
a gentle wave rising.

The exhale
the wave returning
to the vast quiet sea.

Nothing forces the ocean.

Nothing rushes the tide.

It simply moves
in its own rhythm.

Just like your breath.

And with every slow exhale
your body remembers.

Your heart begins to slow.

Your nervous system begins to settle.

Feel the ground beneath you.

Feel the support holding you.

The chair
the bed
the floor
the earth itself.

You are supported here.

Even now,
life is holding you.

Even now,
you are breathing.

Even now,
you are safe.

Let the breath move through you
like warm light.

Inhaling calm.

Exhaling tension.

Inhaling steadiness.

Exhaling fear.

Your body knows how to return to peace.

It has done this
thousands of times before.

Trust it.

Trust yourself.

You are stronger than this moment.

You are larger than this wave.

And just like every wave before it,
this one will pass.

Stay with the breath.

In
two
three
four

Out
two
three
four
five
six

Let calm spread through your chest.

Through your belly.

Through your arms and legs.

Through every place that was holding tension.

Peace is returning now.

Slowly.

Naturally.

Gently.

Take a few more breaths here.

Nothing to do.

Nowhere to go.

Just this breath.

Just this moment.

And when you are ready,
open your eyes slowly

bringing this calm
back with you
into the world.

2411/7500

Be here with me for a moment. Nothing else matters right now. Not the thoughts racing through your mind. Not the stories trying to pull you away. Just this moment. Just this breath. If your heart is beating quickly or your body feels overwhelmed, know this: Nothing is wrong with you. Your body is simply trying to protect you. And right now, we are going to help it remember that it is safe. Take a slow breath in. Gently. Two three four And let it fall out of your mouth like a long sigh. Two three four five six Again. Breathing in slowly. Two three four And breathing out even more slowly. Two three four five six Let the exhale be longer. That is the signal your nervous system understands. The signal that says you are safe now. Feel your shoulders soften. Let the jaw unclench. Let the belly move gently with the breath. You don’t have to control anything. You don’t have to solve anything. This moment is simply a wave moving through your body. And waves always pass. Imagine your breath like the tide of the ocean. The inhale a gentle wave rising. The exhale the wave returning to the vast quiet sea. Nothing forces the ocean. Nothing rushes the tide. It simply moves in its own rhythm. Just like your breath. And with every slow exhale your body remembers. Your heart begins to slow. Your nervous system begins to settle. Feel the ground beneath you. Feel the support holding you. The chair the bed the floor the earth itself. You are supported here. Even now, life is holding you. Even now, you are breathing. Even now, you are safe. Let the breath move through you like warm light. Inhaling calm. Exhaling tension. Inhaling steadiness. Exhaling fear. Your body knows how to return to peace. It has done this thousands of times before. Trust it. Trust yourself. You are stronger than this moment. You are larger than this wave. And just like every wave before it, this one will pass. Stay with the breath. In two three four Out two three four five six Let calm spread through your chest. Through your belly. Through your arms and legs. Through every place that was holding tension. Peace is returning now. Slowly. Naturally. Gently. Take a few more breaths here. Nothing to do. Nowhere to go. Just this breath. Just this moment. And when you are ready, open your eyes slowly bringing this calm back with you into the world.

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