Hello friends,
Thank you for joining me for this safe place meditation.
Let's begin by getting yourself into a quiet comfortable space either sitting up on a meditation cushion or in a chair or lying down.
I will begin by relaxing the body.
I invite you now to focus your awareness now on the crown of the head.
I'm just scanning for any sensations and softening relaxing the top of the head.
I'm letting the awareness flow down now through the forehead maybe smoothing out the muscles in the forehead.
I'm just releasing,
Letting go.
I'm focusing on the eyes and then softening all the tiny little muscles around and behind the eyes.
I'm letting the awareness flow down now through the mouth and maybe releasing the tongue to the bottom of the mouth maybe gently parting the lips for a sense of ease.
I'm just letting go and focusing now on the jaw.
Notice if you are clenching at the jaw and if you are just softly release let it hang.
And letting the awareness flow down now through the shoulders and the shoulder blades and the entire spine.
I'm just scanning for any sensations without attaching any ideas or labels.
I'm just becoming curious of what is in this moment.
And focusing on the hips and the sits bones.
I'm letting the awareness flow down now softening the upper legs,
The knees,
The lower legs and the feet.
I invite you now to put all your focus on your feet and I'd like you to see if you can get a sense of the life moving through your feet.
Maybe you notice tingling sensations or pulsating or aching or strain and just notice it with curiosity and if you can't notice anything that's okay too.
And now try to see if you can get a sense of your whole body.
Your entire body is a field of sensations.
I invite you now to expand the awareness out from the body and into our creative visualization of creating a safe place.
So using your imagination to take you someplace in nature.
Perhaps on an island,
On a beach or maybe you're in the mountains or somewhere in the country.
And this could be from your memory or somewhere you've seen in picture or movie or it can be a place you build entirely by your imagination.
And this space is peaceful,
Beautiful and a place that you can feel completely safe.
No one is here to disturb you.
It has a beautiful sunny warm day and the whole space belongs to you.
And take a moment now to admire everything that is around you.
Imagining the details of this safe place.
What do you see?
Maybe you notice the endless blue sky or the beautiful colors of the sunset or stars twinkling.
Or maybe you notice a waterfall or a rainbow in the waterfall as the light reflects on the water or beautiful colors of the flowers.
Maybe you notice the blue ocean in front of you or the sunlight glistening off the waves.
Or maybe you notice the sunlight through the leaves and the trees.
Just noticing everything that's around you in your safe space.
Allowing yourself to fully surrender and admire everything that you see.
And now noticing what do you smell?
The trees in the forest or the smell of the earth.
Maybe you notice the salty ocean air or your favorite flowers.
Just notice everything you can smell in your special space.
Now notice what can you feel?
A soft gentle breeze on your skin or maybe the warm sun on your body.
What do you notice?
Warm soothing water splashing on your feet or hot sand on your body.
Or the ground supporting you.
Notice everything that you can feel.
And now noticing what sounds can you hear?
Maybe the soft waves crashing on the sand or the wind rustling through the leaves.
Or maybe you notice birds singing or crickets.
Taking a moment to enjoy listening to all the sounds that you hear.
Allowing yourself to fully surrender and let go.
Breathe,
Relax.
There's nothing you need to do right now.
Just relax and enjoy your special place.
Knowing that this space is always with you and you can come back here anytime you wish.
Anytime you're feeling overwhelmed or stressed.
I'll begin to deepen the breath now by taking a nice deep breath in,
Filling up as much as you possibly can.
And a slow sweet gentle exhale.
I'm taking another nice big conscious breath in,
Filling up the belly,
The lungs,
The ribs,
The chest expand.
And a slow gentle releasing,
Letting go.
I'll take one more nice deep breath in and a slow gentle exhale.
I invite you now to place a hand on your heart,
Honoring yourself,
Honoring this moment and honoring your life.
You can release your hand and introduce some gentle movement to the body.
Maybe wiggling the fingers,
Maybe wiggling the toes,
And maybe taking a nice stretch overhead.
And taking your time,
There's no rush,
Whenever you feel ready.
Slowly open your eyes,
Coming back to the space,
Back to the room.
Thank you so much for taking this time to meditate with me.
May you experience love,
Joy,
And peace for the rest of your day.
