Hello and a warm welcome to you.
Thank you so much for choosing to try this meditation.
My name is Mark Rowland.
This is a meditation to return to whenever you feel the need for peace,
Clarity or renewal.
It's not designed for a single listen.
Each time you come back your experience will be different.
We will journey to your own personal sanctuary,
A safe nourishing space that belongs only to you.
It may stay just as you first created or it could change over time.
You may add new rooms,
New colours or sounds.
You may let go of elements that you've put in there that no longer feel right.
Basically,
You can make it as simple or as detailed as you wish.
Some visits may be for deep rest,
Others may be for inspiration or healing.
There is absolutely no wrong way to be here.
So,
We will enter slowly,
Explore deeply and leave time for your sanctuary to work on you in its own quiet way.
When you're ready,
We will begin.
Find a position where your body can be at ease.
You might sit or lie down.
Let your hands rest naturally,
Close your eyes and take a long,
Steady breath in.
And a slow,
Complete breath out.
Again,
Inhale deeply,
Feel your ribs expand.
And exhale gently,
Releasing any tension in your shoulders.
Now,
Begin to breathe in a slow,
Even rhythm.
In through the nose,
Out through the mouth.
With each breath,
Notice your body softening,
The weight of your arms and your legs,
The support beneath you.
Allow your mind to simply follow your breath,
Nothing else matters in this moment.
Each inhale draws you inward.
Each exhale lets go of what you no longer need.
Imagine you are standing in a peaceful place.
The light here is soft and gentle.
Before you,
You see a path.
This is a path that leads the way to your own personal sanctuary.
It may be wide and open,
Or narrow and secretive.
It might be lined with flowers,
Trees,
Or perhaps smooth pebbles and stones.
Begin to walk along this path at a pace that feels natural and comfortable for you.
With each step,
You feel lighter.
With each step,
You'll find the outside world grows quieter and quieter.
Notice the air.
Is it warm and scented with blossoms,
Or maybe cool and fresh after rain?
Notice the sound,
Birdsong,
Rustling leaves,
Or maybe perhaps a gentle breeze.
Up ahead,
You see the entrance.
It might be a big grand doorway,
A hidden archway in the forest,
Or a simple stone opening.
Observe and take in its details,
The colour,
Texture,
The way the light catches it.
You might notice carvings,
Patterns,
Or natural shapes that somehow feel familiar to you.
Place your hand on the entrance,
And pause here for a moment.
Feel the surface.
Is it cool,
Warm,
Smooth,
Or textured?
When you are ready,
Open up the door,
Or step through the archway,
And enter your sanctuary.
You are now inside.
Take it in for a while,
Take a slow look around.
This space is unique to you,
Shaped entirely by your heart,
Mind,
And spirit.
Notice what lies in front of you,
The colours,
The shapes,
The way the lighting is.
You look to your left.
Is there something inviting?
A garden?
A comfortable space to sit?
A beautiful view?
What is there for you?
Now you gaze to your right.
Perhaps a flowing stream?
A room filled with cushions?
Or a place of gentle light?
Walk slowly through your sanctuary.
Let your fingers brush against the surface.
Notice its texture.
Breathe deeply,
And take in all the scents here.
They might be fresh pine,
Ocean air,
Incense,
Flowers,
Or something entirely unique to you.
Listen to the sounds.
Are they constant,
Or do they change as you move around?
Somewhere within your sanctuary,
There is a place for deep rest.
Go find it now.
It could be a bed of moss,
A warm rock by the water,
A hammock swaying gently on a beach,
Or a soft couch.
Lie or sit comfortably there.
Notice how your whole body feels completely supported here.
This is where your sanctuary restores you.
It may send you with a gentle warmth,
A healing light,
Or a calm knowing that all is well.
You may imagine a soft stream of light flowing into you,
Filling you with strength,
Peace,
Or clarity.
Or perhaps you simply rest,
Letting the quiet seep into every part of you.
Your sanctuary has a gift for you today.
It may be a feeling,
A symbol,
Or a word.
Or maybe simply the space to breathe.
Let yourself feel the gift,
And receive it fully.
Know that this gift that you have received will stay with you as you return to your day,
Or maybe drift into sleep.
Take your time,
Knowing you can return here any time.
And each visit will be as different as you want it to be each time,
Offering exactly what you need in that moment.
Now,
When you are ready,
Begin to rise and take a final look around here.
Notice any last details you wish to remember.
Walk slowly back,
Back to the entrance.
Step through,
And find yourself back on the path.
Keep following the path back.
Feeling the ground beneath you.
Bring awareness now back to your breath,
Your body,
The space you are in right now.
Wiggle your toes and wiggle your fingers.
Take one deep breath in.
When you are ready,
Gently open your eyes.
Thank you so much for taking this time to return to your sanctuary.
Each time you visit,
It may shift and change,
Just as you do.
Some days it may feel bright and full of life.
Others,
More quiet and still.
However it appears for you,
It will always be here for you.
Come back,
Whenever you need to.
Have a beautiful rest of your day.
Go in peace.
Namaste
