Mindfulness Monday

Creating a Safe Space

Welcome to Mindfulness Monday for October 28.

After a pregnancy loss, it is very common for us to feel unsafe.

It's common for us to lose our sense of grounding or stability. We may feel that our bodies have betrayed us. We may believe that our bodies are not safe places since we couldn't even keep a baby safe in our bodies.

This feeling and this experience can be so disruptive and so unmooring to our sense of self. And one of the first big things that we can do to support this feeling is start to create a sense of safety around our bodies and our minds.

Even if we can't create that sense of safety within us, we can find safe and peaceful places outside of us.

Today’s exercise will focus on building that safe place or that place of peace, either within us or outside of us.

When you are ready, take a deep breath, close your eyes if it is comfortable, and start to bring your focus to the present moment.

Observe the feeling of wherever you are sitting. Maybe there's fabric against your skin. Or the feeling of your feet on the ground.

Start by focusing on the breath, and deepening your inhalations and your exhalations if that feels right. Or simply notice the air flowing in and out. Take a few moments to sit with the breath and notice any thoughts that might arise.

If a thought comes in, simply acknowledge it and return to the breath. Return back to this present moment.

If you feel any tension or discomfort in your body, acknowledge that as well. Bring a sense of curiosity to each breath and to each thought.

Begin to imagine any type of space that feels safe, peaceful, and relaxing. Picture the scenery. Are you inside or outside? What does the air feel like? Is the sun shining?

Maybe there are sounds surrounding you in this place. What are they? Take a moment to feel what it is like there.

Imagine who might accompany you in this peaceful place. Perhaps it could be a loved one, or a cherished pet. Or perhaps you are feeling most peaceful, enjoying the solitude of this moment.

Imagine for a moment the feeling of any surfaces you might be touching with your body as you relax in this peaceful spot.

What do you see? What colors surround you? What objects are near you?

Notice any tastes and smells you might imagine would exist in this place.

What might you be doing in this place? Are you relaxing and enjoying the scenery? Or perhaps exploring and walking around? Take a few minutes to picture what you might do or not do.

Continue to think about all five senses in your place.

If you feel distracted, just notice that and return to the breath.

Take a few moments and linger in this place of safety and peace.

Now, slowly bring your awareness back to the room.

But bring one thing, one emotion, one object, one feeling, one sense. Bring that back with you in your present space.

Wiggle your fingers and toes. And as you open your eyes, try to imagine taking the safety and peace with you into the rest of your day, knowing it is there for you to return to whenever you need it.

Recorded versions of Mindfulness Mondays are available for all paid subscribers.