Hello and welcome.
Today's meditation and healing is called The Sanctuary.
This is a space of safety,
Refuge and deep rest.
A place where you are allowed to pause,
To soften and to be held without expectation,
Without effort.
The Sanctuary is not something you have to create,
It already exists within you.
Today we simply return to it.
So I invite you to find a quiet place where you won't be interrupted for the next 10 minutes.
This is time just for you.
Throughout this meditation I'll be asking for consent to guide you on this journey.
Everything here is with consent.
If at any moment you do not consent or you do not wish for energy to enter your field,
The energy will simply move around you.
This is your body,
Your life and you always get to choose.
So if you consent,
Simply nod your head or say yes out loud.
Gently close down your eyes and take a slow,
Deep,
Intentional breath in and then exhale fully,
All the way out.
Again,
Breathing in,
Two,
Three and then all the way out,
Two,
Three.
Good.
Allow your breath to find its own natural rhythm.
There is nothing you need to do,
Nothing you need to achieve and with each inhale,
Feel yourself arriving more fully into this moment and with each exhale,
Feel your body soften,
Feel it settle,
Relax and calm.
Let your shoulders drop,
Let your jaws soften and allow your body to be supported exactly as it is.
Good.
Bring your awareness to where your body meets the surface beneath you.
Notice the steady support holding you without any effort at all,
Without any conditions or needs.
You do not need to hold yourself here.
You are free to let go and receive.
Now,
Imagine that with each breath,
You are gently moving inward,
Away from the noise,
Away from the outside world and into a quiet inner space,
The beautiful inner space of your sanctuary.
Let it arrive in your mind.
What do you see?
It may be a room,
It may be a field,
It could be the beach or a stream or it may be a feeling or simply a sense of calm.
There is no right way to experience it and whatever arises and comes to you is absolutely perfect.
When you are ready and with your consent and permission,
I want you to step into this sanctuary now in your own time,
Nice and easy.
Take a deep breath in and take a step forward.
Notice how it feels to be here.
Notice the temperature,
The stillness,
The sense of ease.
What do you see?
Take a moment and have a look around you.
Are there colors?
Are there shapes?
What do you hear?
Listen for that father sound.
Really listen.
What do you hear?
This is a place where nothing is required of you.
You do not have to be alert.
You do not have to be productive.
You are allowed to be at peace and to rest.
As you settle into your sanctuary,
Imagine a gentle protective presence surrounding you like a warm soft boundary that holds you safely within.
Nothing needs to come in and nothing needs to be pushed out.
You are contained and you are safe.
You are home.
Now bring your awareness to your body.
Notice any areas that might feel guarded or tight or tired.
I don't want you to judge them or feel the need to defend why they're there.
There is no need to change them.
These feelings are not wrong.
They simply are.
And I want you just to notice them.
Simply allow them to be here,
Supported by the sanctuary.
Let them all come up.
Let them rise up to your mind and just notice them.
With each breath,
Feel a sense of steadiness moving through you.
Not energy that pushes or activates.
It's energy that reassures,
Grounding you,
Nurturing you.
I want you to say to yourself,
I am safe here.
I am held.
I can rest.
I can breathe.
And with that,
I want you to let out a really long exhale.
That's it.
All the way out.
Let these words land gently in your body.
There's nothing to do,
Nothing to release,
Nothing to understand.
The sanctuary does not ask for effort.
It simply holds,
Nurtures and supports.
I want you to rest here for a few moments and allow your nervous system to settle into this sense of safety.
Allow your body to remember what it feels like to be supported.
And let it drop into that support.
This is what support feels like.
Good.
You're doing so well.
One more really big,
Deep breath in here.
All the way in.
And then all the way out.
Just allow that nervous system to drop in.
Feel the safety all around it,
The warmth.
And as we begin to bring your awareness gently back to your breath,
I want you to notice that breath in,
Bringing your mind back into the room around you,
Noticing the surface beneath you and noticing your body,
Feeling totally relaxed,
At peace.
Good.
Gently wiggle your fingers and your toes,
Inviting movement back into your body.
And when you feel ready,
You can slowly open your eyes.
And I want you to know that this sanctuary is always available to you.
You can return here at any time,
Simply with a breath,
With a pause,
Or just a moment of awareness.
And know that you carry your sanctuary within.
Know that you are safe to rest.
Know that you are supported always.
Take one final deep breath in and exhale fully.
You are grounded.
You are held.
You are safe.
Welcome back.
