Your Nature: A Meditation for Feeling Safe in Your Body Again

Where do you go when you need to center yourself & come home to yourself?

For me I go to my favorite park to bathe within the trees surrounding me. I’ve been going to this park since I was a teenager. Since then, I have grown up and visited many different places in the world, but this park always greets me, no matter how far I travel. It feels safe, it grounds me, and it helps me remember the important things. There are many parks in the area where I live, but this one in particular I love because when you walk in the clouds of trees and forest, time and noise really do slow down, and I can do some of my best running there, or sometimes I need to work something out in my head as I walk. This park teaches me about re-connection and slowing down in my body when I drift too far away. This time in nature also allows me to be with myself; I can be with my thoughts without needing feedback from others. I walk and see what comes up for me. I do this so that I can hear myself in the calmness that surrounds me. It is how I recharge in a world consumed by noise and constant distraction. I enjoy falling into myself for a few moments. Sometimes, the thoughts are lighter, and other times, they are heavy, but the trees and wind treat them the same. I’m there with them, and then I come out always feeling better. Here I make room for what I am feeling, and validate my own experience through gentle acceptance and reflection.

"It’s such a powerful difference between waiting for someone to see you, versus seeing yourself first and tending to yourself."

When I’m in that park, surrounded by tall trees and quiet paths, I realize that what makes it feel so safe isn’t just the space itself—it’s the way my body finally exhales there. The earth beneath my feet reminds me that I, too, can be steady. The rhythm of my breath starts to match the rhythm of the world around me, and I feel myself coming home to something deeper: the safety that lives within me.

That same sense of grounding—the one I find among the trees—is something we can also cultivate anywhere, anytime, through presence and gentle awareness of our own body. The more we practice this inner grounding, the easier it becomes to carry that feeling of the park with us, even when life feels loud or uncertain.

There’s a part of each of us that still longs to feel safe—to be held, seen, and cared for. The more we slow down and listen, the more we remember how to offer that safety to ourselves. This meditation is an invitation to return to your body, to speak to the part of you that’s been waiting for your gentleness, and to remember that you already carry everything you need to feel at home within yourself.

Come home to yourself.

Feel your body supported by the ground or the surface beneath you.

Feel your breath arrive in this moment.
You are here.
You are safe.

Now, place a hand on your heart if that feels comfortable.
Visualize your younger self—the inner child within you.

Speak to them gently…
“I see you. I hear you. I will not leave you alone in your pain.”

Let the waves of feeling rise and fall.

It’s okay to feel the sadness. The anger. Even the confusion.
You are strong enough to hold space for all of it.

Say softly: “I am here.”

Now place a hand over your belly.

Breathe again. Let your exhale be longer than your inhale.

Say to yourself:
“My feelings are big, but I am bigger.”

Feel the support of the floor or the chair beneath you. Let it hold you. You don’t have to hold everything by yourself.

Say again:
“I am here. I am safe. I am with me now.”

Breathe once more—slowly in... and out.

When no one else validates you… you can validate yourself.

When others are silent… you can speak to your heart with kindness.

Ask yourself
“What am I truly feeling?
And is it about this moment—or something deeper?”

Name the feeling. Don’t act on it—just sit with it for a few breaths.

You’re not too much.
You’re not too sensitive.
You are finally listening to the part of you that’s been waiting to be heard.

You don’t need to hold it all in.
You are allowed to be honest with yourself and others.
You are allowed to rest here.

To Reclaim your voice.
To choose safety from within.

Take one last deep breath…
And whisper to yourself:
“I am safe. I am seen. I am loved—by me.”

When I leave the park, I always carry something of it with me—a softness, a steadiness, a quiet reminder that safety isn’t only found in the spaces around me, but also in the space within me. The trees taught me that. Just as their roots anchor deep into the earth, I too can root into myself. Each breath, each moment of stillness, is a way of returning home. So even when I’m far from the park, I can close my eyes, feel my breath, and remember: I am here. I am safe. I am home.

If this resonates with you, explore my free guided meditations available on Insight Timer here.