We'll begin this practice by finding a comfortable position,
Sitting or maybe lying down.
You might choose to sit in a chair with your feet planted firmly on the ground,
Or perhaps you're drawn to lie down on your back with your arms resting gently at your sides.
Allow yourself to get comfortable.
Move and adjust your body in any way that you need to for comfort.
Maybe roll your shoulders back,
Soften your jaw,
Even let your tongue rest gently in your mouth.
Adjust a pillow beneath your head or your knees if that feels supportive.
This is your time,
Your practice,
And comfort matters.
And then when you're ready,
Let yourself settle into relaxation.
Feel the weight of your body being held by the chair,
By the floor,
By the earth beneath you.
Notice all of the places where your body makes contact with the surface that's supporting you.
Your shoulders,
Your back,
Your hips,
The backs of your legs,
Your heels.
Feel your body held.
You are supported here.
And begin to sense your breath moving in and out of the body.
There's nothing that you need to change about it.
Simply notice.
The rise and the fall,
The expansion and contraction of the breath.
Maybe you feel your belly gently rising with each inhale and softening with each exhale.
Perhaps you sense the coolness of the air as it enters through your nostrils and the warmth as it leaves.
Notice the natural pause between the breaths,
That brief,
Quiet moment of stillness.
And with each exhale,
Let yourself settle a little bit deeper into relaxation.
Like a stone slowly sinking through water.
With each breath,
You release just a little bit more.
Your shoulders drop.
Your face softens.
Your whole body becomes heavier and more grounded.
Letting go of any thoughts now.
As thoughts arise,
And they will,
Just notice them like clouds passing through the sky.
And then let your attention continue to turn inward to the sensations happening in your body.
Perhaps you notice a gentle tingling in your hands,
Or warmth in your chest.
Maybe there's a pulsing sensation somewhere,
Or an area that feels cool,
Or warm,
Or neutral.
There's nothing right or wrong to notice here.
Just sensation.
Just your body.
Breathing.
Alive.
Here.
Let yourself settle in here.
Giving yourself time to turn your attention inward.
And if you notice your mind wandering back to daily tasks and activities,
Just note that.
There's no judgment.
This is what the mind does.
And when you do notice,
Simply turn your attention back to the body.
Back to sensation.
Back to breath.
Over and over again.
We direct our attention back inside.
This is the practice.
This gentle returning.
And now begin to allow a peaceful memory to come to your mind.
A time or a place where you felt peaceful,
And at ease,
And completely safe to be yourself.
Recall this time now.
Take your time.
Allow it to come to you naturally,
Without searching or forcing a memory.
Maybe it's a particular beach where the waves rolled in with a steady rhythm.
Or a place in the mountains with their ancient stillness and the scent of pine in the air.
Maybe it's a place from your childhood.
A grandmother's kitchen filled with warmth and the smell of baking.
Or maybe a favorite tree you used to climb where you felt free and wild.
Perhaps it's an even more recent memory.
An afternoon reading in your favorite chair with sunlight streaming through the window.
Possibly an experience with a pet that filled you with ease.
The way your dog looked at you with unconditional love.
Or the gentle purring of a cat curled in your lap.
Or maybe it's the presence of a special person.
Someone whose very energy makes you feel safe and seen,
And accepted exactly as you are.
This could even be a place that you've only imagined or dreamt about.
A sanctuary that lives in your mind's eye,
Waiting for you to visit.
Just let that image or memory arise naturally,
Like a photograph slowly developing.
And now begin to let the image get clearer,
More vivid,
More alive.
Stepping into it fully,
As if you were there right now.
What do you see here?
Maybe you notice the colors that are emerging.
Are they soft pastels,
Gentle blues and corals of a sunset sky?
Or maybe rich,
Deep greens of a forest.
Perhaps there's a golden light filtering through leaves.
Or the silvery gleam of moonlight on water.
Notice the quality of the light.
Is it bright and energizing?
Or soft and diffused?
Are there shadows?
Movement?
What draws your eye?
And now tune into sounds.
What do you hear in this safe place?
Maybe it's the rhythmic crash of waves.
Each one washing away a little more tension.
Or the whisper of wind through trees.
That ancient,
Soothing sound.
Perhaps you hear a bird song.
Cheerful and free.
Or maybe it's the crackle of a fire.
The gentle ticking of a clock.
Or even silence.
That rare,
Precious quiet that wraps around you like a blanket.
And now the scents.
What do you smell here?
The salt and mineral tang of ocean air?
The earthy,
Rich scent of a forest after rain?
Maybe it's the smell of fresh bread or coffee or flowers.
Perhaps it's the scent of someone you love.
Or the clean smell of fresh sheets.
Let the scent fill your awareness,
Anchoring you here.
Connecting to your sense of taste.
Maybe you taste salt spray on your lips.
Or the sweetness of summer fruit.
Perhaps there's a cup of tea,
Warm and comforting.
Or maybe nothing at all.
Just the clean,
Neutral taste of mountain air.
Now bring your attention to touch and temperature.
What textures are present?
Perhaps you feel soft sand beneath your feet.
Each grain massaging your soles as you walk.
Or cool grass tickling your ankles.
Maybe you're running your hand along smooth river stones.
Or feeling the rough bark of a tree against your back.
Solid and dependable.
What's the temperature?
Is there a warm,
Gentle breeze blowing across your skin?
Or perhaps it's the radiating warmth of sunshine on your face and shoulders.
Penetrating deep into your muscles.
Maybe you feel the soft fur of an animal beneath your fingertips.
Silky,
Warm,
Alive.
Or the perfect weight of a cozy blanket wrapped around your shoulders.
Perhaps you sense coolness.
A refreshing breeze.
The shade of a tree.
Cool water on your hands.
Whatever temperature brings you comfort,
Let yourself feel it now.
Using all of your senses now to bring this experience fully alive.
You're not just thinking about this place.
You're experiencing it.
You are here,
In this moment,
In this sanctuary.
Having a felt sense of being safe and secure.
Supported and loved.
And notice what that safety feels like in your body.
Maybe there's a softening in your belly.
A release in your shoulders.
A gentle opening in your heart.
Here,
You are completely free to be yourself.
Exactly who you are.
Exactly as you are.
You don't have to perform.
Or achieve.
Or prove anything.
You don't have to be different or better.
You are enough.
You have always been enough.
Having a direct experience of being safe and supported.
Let this feeling wash over you.
Through you.
Filling every cell of your body.
From the top of your head.
Down to the tips of your toes.
Safe.
Held.
At peace.
And now that you are connected with your inner resource.
Allow yourself to bask in these peaceful feelings.
Let them become more and more familiar with each breath.
The more often you visit this place.
The easier it becomes to find.
And notice now where you feel peace and ease in the body.
Is there a warmth in your chest?
A gentle expansion?
Softness in your face.
Stillness in your mind.
A heaviness in your limbs as all tension drains away.
And notice how it feels to be authentic in your body.
Particularly you.
Completely at peace.
Completely at ease.
This is your birthright.
This place lives within you.
Remind yourself that this place resides within you.
It is not somewhere that you have to travel to.
It is not dependent on circumstances or other people.
It is already here.
It is always here.
You can return to this inner refuge anytime you want or need to feel peaceful and at ease.
In a moment of stress.
You can close your eyes and come back here.
In just a few breaths.
You can touch this peace again.
Your inner refuge is yours.
It belongs to you and you alone.
It is a safe place within yourself.
Slowly let your attention return back to the outside world.
But notice that you're bringing some of that peace back with you.
You don't have to leave it all behind.
Beginning to deepen your breath.
Let yourself sit with the peaceful feelings that you've created within.
They are real and they are yours.
And they are always available to you.
When you're ready.
Slowly and gently begin to flutter open your eyes.
Gently moving your body.
And taking a moment to orient yourself to the space around you.
Knowing that wherever you are and whenever you need it.
Your inner refuge awaits.
All you have to do is close your eyes.
Take a deep breath.
And return home to yourself.
