Hello and welcome.
Feel free to do this meditation in any position,
Sitting or lying down.
I'm glad you are here.
I'm so proud of you already for taking this moment to relax and be with yourself.
Today we will embark on a little bit of an imaginary journey.
Some people are more visual and some less,
And that's okay.
Aim to do what makes you feel comfortable,
Knowing that it works whether you see very vividly or not.
So to start,
Make yourself comfortable.
Comfort is very important.
If you need to stop this recording to adjust your position,
Please do so.
I'll invite you on a journey today to find your safe place to explore your inner landscape.
This is a place nobody can reach and nobody can touch,
Nobody can see or visit.
This is your safe place.
You can come here anytime you feel the weight of the world on your shoulders,
Anytime you need a little break.
Imagine a beautiful field with wildflowers,
A forest on one side and a bubbling creek on the other.
Birds are chirping and you smell the nature,
Fresh air,
Trees and grass.
The weather is beautiful and you're wearing your most comfortable clothes.
You're walking slowly on a path,
Feeling every step you take,
Looking around and feeling deep in your body that you're also a part of this lush green forest,
Colourful flowers moving in the light breeze.
You exhale and further melt into this experience.
As you walk,
You extend your arms and feel the grass brushing softly against your hands.
You feel free,
Like the birds flying from tree to tree and through the open endless skies.
Keep walking until you see a big majestic oak tree standing at the end of the path.
Walk towards the tree and when you get there,
Look around.
It's so beautiful and secluded and nobody's there.
Just birds singing and the wind playing in the crown of this tall tree.
You sit down and rest your back on its trunk,
Noticing the sun shining through the branches and the shadows of the tree playing on the ground right in front of you.
You gaze into the distance with a gentle smile on your face,
Focusing on nothing,
Just taking in the nature sounds and peace.
You feel free,
Far from worries and your daily life,
As if it disappeared into the far distance.
There's no rush to go anywhere or do anything,
As if time has stopped.
You start closing your eyes and feeling the trunk and earth supporting you and take a few breaths.
You slowly inhale and slowly and steadily exhale and repeat a few times.
Feel your belly rising and dropping.
Notice how it feels when air enters your nose as you inhale and muscles drop into relaxation as you exhale.
Just feel your body letting go.
Allow your feet to relax,
Perhaps you can move them a bit and then let them go.
Notice your shins and let them go.
Notice your knees and also let them go.
Now your thighs.
Notice your torso,
Your belly,
Chest and your back and arms all the way to your fingertips and back to your neck and head.
You also notice your forehead smoothing out,
Your jaw releasing tension.
Allow your chin to drop and your tongue to rest on the roof of your mouth.
Notice the muscles around your eyes and ears.
And as your body relaxes,
Your mind feels more spacious too.
You're safe here,
Nobody needs anything,
Everything and everybody has stepped back so you can just be,
So you just are.
You watch everything you know disappear in the background and notice more stillness in your body.
There's no past,
No future,
There's just you sitting against this beautiful oak tree.
Now as you are resting here your mind drifts off and you suddenly see yourself in a dreamy room.
It's your unique place.
Look around for a while and allow a few moments to get more familiar with this space.
If you are a visual person just look around and notice.
What do you see?
The looks of this room might be important for some,
Not for others.
Whether you see a lot or not at all doesn't really matter.
What matters is the awareness of this space within you where nobody can reach you and a space that nobody has access to.
You can feel at home here.
As you walk around this room you notice a comfortable sofa and feel invited to lay down.
And as you lay down you notice some thoughts coming through your mind and instead of fighting them or trying not to have them,
You acknowledge each and every one of them.
You let them come and more so welcome them to your space.
There's no need to dwell on them.
Just as you notice them appearing,
Give them a gentle gaze,
Acknowledge them and let them pass through you.
Know that the feeling or thought that is meant to stay will come back to you in your waking state.
Whether you're drifting in and out,
It's all part of the process.
Everything is alright as it is.
No matter the quality of your thoughts.
Can you pay more attention to the space in which they come from and in which they disappear?
Do you experience any sensations in your body?
Can you feel them with such attention as if you watch raindrops rolling down your window when it rains?
Or flowers gently swaying back and forth?
Just notice them and let them be.
Can you stay away from thinking something about that sensation and just let it be there?
You can notice the quality of it,
Perhaps you see some colors pop up in your mind or even sounds.
How does the space within your body feel like?
If you don't get to go through all of your thoughts and sensations,
Come back to this meditation again.
Things don't have to be perfectly done and your mind doesn't need to be completely quiet for relaxation to take place.
Whatever is happening is what your body needs right now and all of you deserves love at every stage of your journey.
Lying here,
Being open to feeling and exploring who you are behind your closed eyes is your body's gentle invitation to love yourself.
Thank you body for that.
Now,
Before you come out of your inner sanctuary,
Take a moment to look around and when you feel ready,
Come back to the visual of you sitting under the big oak tree again.
Become aware of the nature around you once again,
Feeling rested and relaxed.
You take a moment or two to look around and settle in this space and different layers of your being.
With a gentle smile on your face you slowly get up and start walking back on the path that led you here.
Noticing the trees one more time,
The grass and the sky.
And as you walk,
You will go to a place where you came from but enhanced by the sense of spaciousness you reached short moments ago.
You still carrying that with you.
Thank you for letting me guide you on this journey.
Know that the sacred place in you is there at all times and you can come back whenever you need.
Meet yourself here as much as you can.
The beautiful relationship you will cultivate inside of yourself by being here and nurturing yourself will very soon project itself onto the outer world.
And once you witness the magic happening,
It will all be easier and easier.
You are loved,
You are safe and you matter.
Now whenever you feel ready,
Wiggle your toes and slowly awaken to your body and then open your eyes.
Thank you.
