Hi,
I'm Hetty.
This meditation is created especially for you.
To rest and to access the place within yourself that is always steady,
Always safe.
You've carried a lot and you've given a lot.
And now this time is for you.
Let's begin by finding a comfortable position,
Seated or laying down.
Close your eyes if you feel safe to do so,
Or leave your eyes open and just soften your gaze.
Take a deep breath in through your nose,
Hold it at the top,
And exhale slowly through your mouth.
Let's do that again.
Inhale deeply,
Hold for a moment at the top,
And then exhale completely.
And you're just starting to let go of anything that you're carrying today.
Now,
Breathe in and out through your nose,
Letting your breath slow down and find its natural rhythm.
Let the edges of your eyes soften.
Allow the jaw to be relaxed and slightly open.
Soften your shoulders,
Your lower back,
And your hands.
And feel the support of wherever you are sitting or whatever you're resting on.
You don't need to find answers or solutions or make decisions.
Not during this time for yourself.
Feel your lower abdomen expand out on the in-breath and contract in on the out-breath.
Letting the tension slowly drain out of your body because you don't need to hold anything up right now.
Now in your mind's eye,
See a door in front of you.
It's just a little taller and wider than you.
You slowly walk toward the door,
And as you do,
Notice a gentle anticipation.
Because you know that this door leads to a place that is only yours.
A private,
Peaceful place.
No one else can enter unless you invite them.
This place exists within you,
Always.
You open the door and step through,
And as you do,
Notice the shift,
The calm,
The quiet.
You're entering your inner refuge,
And you sense relief as you look around.
What do you see?
Is it a forest clearing,
A secluded cabin,
A lakeshore,
Or an expansive ocean beach?
Take a moment to envision in your mind's eye a place that feels like home.
Notice the time of day or night.
And what do you smell?
Is it pine or salt in the air?
Maybe wood smoke,
Rain,
Or the earthy smell of fallen leaves?
Let this place reveal itself to you.
Allow your senses to come alive.
There's no right or wrong.
This place is built by your nervous system,
Your imagination.
Now you find a place to sit and rest.
Feel the safety,
The peace,
The stillness,
So simple.
And you may choose to invite someone into your space,
Or maybe solitude feels right for you today.
You don't have to seek,
Just receive what comes.
Now,
Place a hand over the area of your heart.
This is your strength,
Your courage,
And it has gotten you through.
You can repeat these next words silently,
Or you can just let them settle into your body.
I'm safe in myself.
I'm allowed to rest.
There is peace inside of me.
Even when the world feels chaotic,
This place remains.
Even when the mind is busy,
This space is always here for you.
My voice will be quiet now.
In a few moments,
You'll leave your inner refuge,
But it is always inside you.
Notice anything you want to remember,
A feeling,
A sound,
A symbol,
Or a message,
And let it imprint inside you.
You get up and you take one last look around.
You walk slowly back through the doorway,
Feeling more at ease.
Now bring your awareness back to where your physical body is,
Remembering what you want to take with you.
Now,
Move your feet a little,
Stretch or yawn,
Circle your ankles,
Or open and close your hands a few times.
And when you're ready,
Slowly open your eyes if they were closed and have a gentle gaze,
Not looking at anything.
You have returned,
Rested and grounded.
Thank you for allowing yourself this time.
