Sometimes,
The world outside can feel big and noisy.
It can seem like there's so much happening at once,
And it's okay to feel like you need a place where you can rest and recharge.
Even grown-ups feel that way sometimes,
But here's the wonderful thing,
Inside you,
There's a very special place,
A sanctuary,
Where you can feel completely safe and peaceful.
It is a place that is just for you,
Where you can relax,
Dream,
And feel happy.
In today's meditation,
We're going to explore and create this sanctuary together.
Let us start by finding our calm center,
Sit in a way that feels comfortable to you,
Let your hands rest gently in your lap or by your sides,
Take a deep breath in and slowly let it out like you're a cloud blowing a gentle breeze.
Feel the air fill your belly,
Warm and soft like a little balloon,
Now let it float away.
Take another breath in and out.
With each breath,
Feel your body start to relax.
Feel the air fill your belly,
Warm and soft like a little balloon.
Your shoulders soften,
Your face feels calm and your hands rest loosely,
Free of any tension.
Keep breathing gently and let yourself feel as light as a feather.
You are safe and you are exactly where you need to be.
Now close your eyes and imagine that you are walking into your very own special place.
This place is your sanctuary,
A space where you feel safe,
Calm,
And completely free to be yourself.
Imagine that you are walking down a soft winding path.
The path feels just right beneath your feet,
Maybe it's warm sand,
Soft grass,
Or smooth stones.
As you walk,
You notice that the world around you becomes quieter and calmer with each step you take.
Any worries or busy thoughts drift away like leaves floating on a gentle stream.
At the end of the path,
You see your sanctuary waiting for you.
It could be a cozy tree house nestled in the branches,
A glowing cave filled with sparkling crystals,
Or even a magical tent under a starry sky.
Take a moment to imagine what your sanctuary looks like.
Let it appear in your mind as vivid and colorful as a dream.
Now that you've found your sanctuary,
Take a closer look.
What do you see?
Are the walls made of soft moss,
Smooth wood,
Or glowing light?
Is there a big fluffy chair,
A hammock that swings gently,
Or a soft cozy rug to sit on?
Look up.
Is there a roof above you,
Or can you see an open sky?
Maybe there are twinkling stars,
Glowing lanterns,
Or a rainbow of color dancing all around you.
Close your eyes for a moment and listen.
What do you hear?
Maybe the sound of gentle waves in the distance,
Or the soft rustle of leaves,
Or the chirping of happy birds.
If your sanctuary is very quiet,
Maybe you hear the sound of a soft hum of peace,
Like a melody playing just for you.
Take a deep breath in through your nose.
What does it smell like here?
Maybe there's a fresh scent of flowers,
The salty breeze of an ocean,
Or the sweet aroma of warm cookies.
Imagine all the smells that make you feel comfortable and happy filling your sanctuary.
In your sanctuary,
You can add anything you'd like to make it feel even more special.
Think about the things that make you feel calm and happy.
Maybe you'd like a big soft blanket to wrap yourself up in,
A shelf full of your favorite books,
Or a glowing lamp that fills the room with warm golden light.
You can even invite a friendly companion to join you.
Maybe a cuddly teddy bear,
A gentle animal like a wise owl or a playful dog,
Or even a tiny magical creature that keeps you company.
If you want,
You can decorate your sanctuary any way you like.
Paint the walls your favorite color,
Add twinkling fairy lights,
Or draw a picture of the sky above.
This space is yours to create and it can look any way you want it to.
There's no right or wrong,
Just follow what feels good to you.
Now that your sanctuary is complete,
Take a moment to sit quietly and enjoy it.
Feel the calmness of your space wrapping around you like a warm hug.
Imagine a soft glowing light filling your heart,
Spreading through your whole body,
From the top of your head to the tips of your toes.
This light is your calm,
Your peace,
Your safe place.
Remember,
This sanctuary isn't just in your imagination,
It is always a part of you.
Anytime you feel worried or upset,
You can just close your eyes,
Take a deep breath,
And come back to your sanctuary.
It will always be here for you,
Ready to help you feel safe and calm again.
Now,
Take a moment to look around your sanctuary one last time.
Notice how it feels to be here,
Safe,
Calm,
And happy.
This place you've created is always with you.
It is not just a place in your imagination,
It is a part of you,
A gift you have given yourself.
Whenever the world feels too big or overwhelming,
Remember that you can come back here.
All you need to do is take a deep breath,
Close your eyes,
And imagine walking down that soft,
Winding path.
Picture your sanctuary appearing exactly as you've created it.
Ready to welcome you back.
You can visit your sanctuary anytime you wish.
Whether you're at home,
At school,
Or before bedtime,
It doesn't matter where you are or what's happening around you.
This space is always waiting for you,
Ready to bring you peace and comfort whenever you need it.
Let's take one last deep breath in your sanctuary.
Breathe in deeply,
Feeling that calm and safe energy fill your whole body.
And now,
Slowly let it out,
Bringing that peaceful feeling with you.
When you are ready,
Picture yourself gently stepping away from your sanctuary,
Knowing it will be waiting for you when you return.
Wiggle your fingers and toes softly,
Letting your body wake up,
And when you feel ready,
Slowly open your eyes.
Take a moment to notice how calm and refreshed you feel,
Carrying this peaceful energy with you into your day or into your dreams.
You did such a wonderful job creating your sanctuary today.
Thank you for joining me,
And remember,
Your safe space is always within you.
