Welcome to this guided meditation to find your sanctuary within.
This meditation has been lovingly created to assist you to overcome anxiety,
Fear and find safety within your own body.
Let's begin by finding a comfortable position either sitting or lying down.
Close your eyes,
Allow your body to settle into a state of relaxation as we embark on this journey together.
Bring your attention to your body,
Feel the sensation of the surface beneath you.
Now the gentle rise and fall of your chest or belly with every breath.
As you breathe in imagine a wave of relaxation flowing through your body and as you exhale release all tension or tightness.
Releasing from the jaw,
The throat,
The chest,
The belly,
The legs and arms.
Releasing around the hips,
The lower back,
The glutes,
Down the legs and feet.
Releasing out of your head,
Breathing in,
Breathing out,
Releasing.
Now using your inner eyes begin to scan your body starting from your toes and moving up to the crown of your head.
With each breath invite a sense of ease into each part of your body.
Let go of any areas of tension.
Feel the warmth and comfort spreading through you.
Breathing in,
Breathing out,
Relaxing.
Breathing in,
Breathing in,
Breathing out,
Coming home to your body.
You are safe,
You are safe,
You are safe.
Shifting your focus now to the present moment noticing the sounds around you,
The gentle hum of the environment,
Distant sounds or even the beat of your own heart.
Allow these sounds to anchor you right here right now in the present moment.
You are safe,
You are safe,
You are safe.
Bring your attention to your breath.
Feel the natural rhythm of inhalation and exhalation.
Begin to soften the belly and invite the outward breath to drop down into the belly from the chest.
Don't force it,
Just allow.
By softening the belly,
Relaxing more and more,
Allow your energy to drop down,
Down,
Down into the belly.
Releasing and relaxing.
With every breath feel yourself grounding into this present moment,
Releasing all worries,
Tension or concerns from the past or future.
Just be here right now in this present moment.
You are safe,
You are safe,
You are safe.
Now imagine a serene place within you,
A sanctuary of calm and safety.
This could be a peaceful beach,
A quiet forest or any place that resonates with tranquility.
Really visualize and imagine the details,
The colors,
The textures,
The warmth,
The soothing atmosphere.
As you breathe feel yourself entering this inner sanctuary.
Sense the safety and peace enveloping you.
It feels good,
It feels like home.
This is your safe haven,
A space within where fear and anxiety cannot reach.
Allow this feeling of security to expand throughout your whole body with every breath.
Breathing in,
Breathing out,
Relaxing.
You are safe,
You are safe,
You are safe.
As you inhale envision breathing in a soothing calming light.
Allow this light to permeate through your entire being,
Reaching every corner where anxiety may reside.
And as you exhale visualize releasing any anxiety,
Tension or fear.
Release,
Release,
Release.
Continue this rhythmic breath.
Breathing in calmness and light and exhaling all anxiety,
Worry or concern,
Fear or tension.
Let go.
Relax.
Release.
Really feel the transformation happening within you.
Inner sanctuary,
A space where peace prevails and all anxiety dissipates naturally and instantly.
You are safe,
You are safe in your body.
You are safe in this present moment.
You are safe on this earth.
It is safe for you to be in your body.
It is safe for you to be on this earth,
In this life.
It is safe for you to be in your body here and now.
It is safe for you to open your heart to life.
It is safe for you to open your heart to love.
You are safe,
You are safe,
You are safe.
You may carry this peace that you have cultivated within you wherever you go.
Know that this safe haven within you is always accessible to you whenever anxiety arises.
All you have to do is return to your breath and this sanctuary within.
And repeat this affirmation silently or aloud.
I am safe.
I am calm.
And I am in control.
And now as you return,
Just taking a few moments to bring your awareness back into your body,
Back into the here and now.
Wiggling the fingers and toes,
Taking a few deeper breaths into the belly.
And bringing your awareness all the way back,
All the way back,
All the way back.
And when you are ready,
Gently opening your eyes with a great big smile.
Namaste.
