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You Are Safe Enough by Donna Bellato | Neume
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You Are Safe Enough
Donna Bellato
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Meditation for Flying Through Turbulence – Just Breathe Donna, you can close your eyes now. There is nothing you need to do. Nothing you need to fix. You are allowed to be here. Let the breath fall gently out of your mouth. Long. Slow. Soft. Like a sigh releasing weight from your body. The next breath will come on its own. You don’t need to make it happen. Your body already knows how. With each slow exhale, your shoulders soften. Your jaw loosens. Your nervous system hears the message: there is no emergency right now. You are safe enough in this moment. Feel the seat beneath you. It supports your back, your hips, your legs. You do not have to hold yourself up. The seat is holding you. Feel the floor beneath your feet. Press them gently down. You are supported from below. And now let that support expand. The seat supports you. The plane supports the seat. And the plane is carried by the air. The air beneath this aircraft is not empty. It is strong and constant. Like an invisible cushion holding you up. You are not falling. You are resting on moving air. Turbulence does not remove the air. It does not create gaps. It does not make the plane drop. It only means the air is uneven. This plane was built for uneven air. When it moves or bumps, it is not failing. It is adjusting. Floating. Settling. Exactly as designed. What you are feeling is not danger. It is sensation. Uncomfortable, but not unsafe. If your heart races, if your hands sweat, if your stomach turns, nothing is wrong. This is just your nervous system remembering something old. You are not weak. You are not broken. You are strong. You are capable. Say gently to yourself: This is normal. This is uncomfortable, not dangerous. I am supported. I am safe enough right now. You do not need to fight the fear. You only need to ride it. And you know how to do that. Press your feet into the floor once more. Place your hands on your thighs. Let them rest, heavy and warm. You are contained. You are held. Picture the plane landing. The wheels touching the ground. The seatbelt sign switching off. Feel the relief move through your body. Hear yourself think: “I got through that.” Because you did. And you always do. Take one last slow breath out. Long. Gentle. Say quietly: I am held. I am supported. I am capable. This will pass. And it will. Just breathe.
Lyrics
Donna, you can close your eyes now.
There is nothing you need to do.
Nothing you need to fix.
You are allowed to be here.
Let the breath fall gently out of your mouth.
Long. Slow. Soft.
Like a sigh releasing weight from your body.
The next breath will come on its own.
You don’t need to make it happen.
Your body already knows how.
With each slow exhale,
your shoulders soften.
Your jaw loosens.
Your nervous system hears the message:
there is no emergency right now.
You are safe enough in this moment.
Feel the seat beneath you.
It supports your back, your hips, your legs.
You do not have to hold yourself up.
The seat is holding you.
Feel the floor beneath your feet.
Press them gently down.
You are supported from below.
And now let that support expand.
The seat supports you.
The plane supports the seat.
And the plane is carried by the air.
The air beneath this aircraft is not empty.
It is strong and constant.
Like an invisible cushion holding you up.
You are not falling.
You are resting on moving air.
Turbulence does not remove the air.
It does not create gaps.
It does not make the plane drop.
It only means the air is uneven.
This plane was built for uneven air.
When it moves or bumps,
it is not failing.
It is adjusting.
Floating. Settling.
Exactly as designed.
What you are feeling is not danger.
It is sensation.
Uncomfortable, but not unsafe.
If your heart races,
if your hands sweat,
if your stomach turns,
nothing is wrong.
This is just your nervous system remembering something old.
You are not weak.
You are not broken.
You are strong.
You are capable.
Say gently to yourself:
This is normal.
This is uncomfortable, not dangerous.
I am supported.
I am safe enough right now.
You do not need to fight the fear.
You only need to ride it.
And you know how to do that.
Press your feet into the floor once more.
Place your hands on your thighs.
Let them rest, heavy and warm.
You are contained.
You are held.
Picture the plane landing.
The wheels touching the ground.
The seatbelt sign switching off.
Feel the relief move through your body.
Hear yourself think:
“I got through that.”
Because you did.
And you always do.
Take one last slow breath out.
Long. Gentle.
Say quietly:
I am held.
I am supported.
I am capable.
This will pass.
And it will.
Just breathe.
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