Access Your Inner Sacred Space

This guided visualisation invites you to create a sanctuary for your inner child, a personal place of calm that lives within your own imagination and body. Through sensory imagery and grounded presence, you will be guided into a space where you feel held, resourced, and connected. This sanctuary becomes a refuge you can return to whenever you need nervous system soothing, emotional grounding, or a moment of inner companionship.

Transcript

So today I'm going to guide you in a process that I call Sacred Space and it is meant to introduce you to an imaginative place inside you that you can go visit at any point and to start a dialogue with the inner child,

The child in you,

The child that is Persephone to your creativity,

That is the inspiration,

The joy,

The curiosity and the play.

But the child that often also carries a lot of hurt,

A lot of wounds from the past and a lot of our blocks stem from the mental space that this child occupies,

The kind of state or emotional state that they're frozen in inside of our bodies.

So I want you to find a comfortable seat that can be on a pillow,

It can be on a chair.

Make sure that you are comfortable and can take in a restful position for this process,

Feet touching the ground or able to sit cross-legged on a pillow and you can close your eyes.

There is no right or wrong way to do this process,

Unlike other modalities of meditation you are allowed to move,

To shift position but maintain closed eyes if you're comfortable with that.

If you're not comfortable with closing your eyes just cast them to the floor and try to zone out a little bit as if you are purposefully disassociating your gaze from the reality you're sitting in.

I'm going to invite you to imagine things,

Again there's no right or wrong way to engage with the imagery,

Allow whatever comes to mind to come to mind.

If I say red and it's blue,

Let it be,

Don't force it.

A part of this process besides awakening to images and imagination,

We are also connecting to our intuition.

All in all this process is a process of connecting to yourself,

So let go of any outcome or perfectionism around it and see if you can start to practice to just deeply listen to what is alive in you throughout this process.

So we're going to start by taking a deep breath in,

Feel your feet,

Feel your seat,

Feel your spine stacked one vertebra on top of the other,

Relaxed,

Intuitively aware,

Awake and starting this inner listening by turning your attention from the outside world inwards.

You can do this by physically looking up behind closed lids to your forehead,

You can do this by locating your breath in your chest and just watch the rise and fall of your chest as if you are riding a wave,

As if you are watching the ocean lapping on the beach.

You can use a quiet mental notation of let go with each breath and continue to deepen your breath.

You can shift your attention to your stomach and watch how your stomach expands like a balloon on the inhalation and deflates on the exhalation.

You can make this movement a little bit exaggerated by pulling in more air and sighing out the breath.

We are signaling to the brain that it can stop thinking now,

It can tune into sensation,

Feeling,

Emotion,

Image,

Into the language of the body.

To assist this we are going to do a body scan before we start the active visualization.

You can just follow my voice as I gently guide you in scanning and relaxing your body,

Starting with your mental space,

Imagine your mind is a vast landscape,

Empty.

Looking up behind your eyelids to your forehead can create this feeling of a blank screen or blank canvas or an open expanded dark space.

Relax your forehead,

Relax your mind,

Relax your eyes,

Relax your cheeks,

Your jaw,

Your tongue in your mouth,

Relax the back of the tongue and if you are feeling well you can even let it hang out a little bit like a sleeping cat.

The back of the tongue is connected to the mind and if we relax our jaw and our tongue we relax our mind.

Relax your neck,

Continue to breathe and let the breath assist this relaxation,

Allow the breath to sigh out any tension,

Relax your shoulders,

Feel the length and weight of your arms and relax your arms,

Upper arms,

Elbows,

Forearms.

Sense now the inside of your hands,

Pausing to feel into the sensation on the inside of your hands,

A tingling,

A pressure,

Feeling the vibration at your fingertips.

I like to imagine that this is our creative potential waiting to be expressed.

Moving up the body again,

Feeling your chest,

The rise and fall of your chest,

Easy and natural and relaxed.

Sense your heart,

Visualize the big red pumping heart occupying your chest.

Our heart is already in a cage,

It's called the rib cage,

So you can allow it to be soft so it might slip down your sleeve and inspire your hands or slip up to your ear and whisper sweet nothings to yourself.

Sense into the back of your heart and relax the back of your heart,

The dark side of the moon,

The depth,

The emotion,

The hidden part of yourself.

Allow that part of you to also feel this loving attention,

This care you are taking to breathe relaxation into all the parts of your being.

Relax your diaphragm,

Breathing into your belly again,

Relaxing your gut,

Gut is our GPS,

It's our center of navigation to relax your stomach.

We also hold so much unprocessed emotion in the gut,

So allow your breath to create space.

Relax your middle back,

Your lower back,

Your pelvic bone and hips,

Your genitals,

Your bum,

Relax,

Feel the length and weight of your legs and allow them to relax,

Allowing them to relax,

Relaxing your thighs,

Your knees,

Your hamstrings,

Relaxing your calves,

Your shins,

The tops and bottom of your feet and every single toe,

Deeply relaxed.

Now just sense your entire body,

Relaxed,

Aware,

Observing what is moving in you,

If anything,

With no judgment,

No pushing or pulling or changing,

Just watching your body in as a relaxed state as possible,

For right now.

I want you to imagine that you are walking on a forest path,

Meandering,

Sensing the sounds and the movements of the forest,

Feeling the earth and the branches and the leaves under your bare feet.

The temperature is just right for you,

The quality of the air is beautiful,

The sunlight is dancing through the branches above you,

Casting flickering lights on your face.

You feel at home in this forest,

You feel at ease,

And as you drink in the beauty of the space,

You turn a bend and you see a bench,

And on the bench there is a child,

Between four and eight,

Sitting,

Legs swinging from the bench.

You recognize that this child is your inner child and so you go sit next to them on the bench.

And you just look into each other's eyes for a moment,

Just taking in this child as they're staring up at you.

And from your heart,

Your big,

Red,

Pumping,

Soft and open heart,

You visualize a golden thread stretching out and connecting like a Frida Kahlo painting to the heart of this inner child.

You don't have to force it,

You don't have to work at it,

Just let the images and the sensations arise as if you are watching a movie and feel the heart-to-heart connection to this child sitting next to you on the bench.

And just greet them with warmth and a smile,

And sense into their heart what is it that you find in this tender space.

Not having to fix anything or change anything,

Just create space within your heart to receive the heart of this child,

The feeling of this child,

Their pain,

Their excitement,

Their rage,

Their terror,

Their sadness,

Their fear,

Their joy,

It's all yours,

It lives inside you.

So say to this child,

I see you,

I feel you,

And I am committed to sitting on this bench with you more often.

And just feel what comes up for them,

How would they like you to be with them?

Now take their hand and with this golden connection from heart to heart,

I want you to walk with them further into the forest to find your sacred space together within this inner forest.

And so you walk together along the path in an easy connection with whatever is alive in both of you.

And hearing the forest again,

The trees rustling in the wind,

Birds and animals,

Busy collecting food,

Chirping and chatting.

And you come around another bend into a clearing in the forest,

And there you see your sacred space,

Your inner temple,

What does it look like?

Visualize this temple,

The image of your sacred space,

It could be a tree house,

It could be a space built into the trunk of a tree,

It could be a cathedral,

It could be a tent,

It could be built of twigs or stones,

What does it look like?

Your absolute magic place,

Envision it,

Color it in,

Maybe there's running water,

Maybe there's a water source,

In the form of a dam or a pool,

There might be specific trees or flowers around the space,

Help your inner child create this space in your mind space.

And then walk up to the door and with ease open it up,

And as if in a homecoming,

You enter the space and it feels cozy and welcomed,

Sense the floor,

The roof,

What does this space look like on the inside,

Are they comfortable?

Couches,

Are there pillows on the floor,

Is it just an open space,

So much space for your quiet and solitude,

Is there spaces to gather with other people,

Maybe there's a place to make a fire,

Observe the light quality in the space,

What does the light look like?

Where does it fall?

Feel how this space opens up in your heart,

This magical beautiful space in the forest just for you,

And then go to sit on the floor with their child,

And just breathe in their company and the space,

The shelter that feels so safe,

So at ease,

So natural,

And sitting across from the child with a golden connection still from heart to heart,

Look into their eyes again,

And ask them what is it that you desire from me,

And let the answer come,

It will be a soft but sure whisper from deep inside you,

Don't let the mind get involved,

And then make a commitment to this child to say that I will visit you here more often,

And when you call I will come here to listen to you,

To listen to what you experienced,

What you carried,

What you still carry,

What you struggle with,

And we will carry it together,

You are no longer alone,

I am here,

I am an adult,

You can relax and stay in this sacred temple,

For as long as you like,

Make it your own,

Sense if there is anything else the child wants to share with you,

Maybe there is something pressing on their heart and you can feel it,

Allow them to speak,

And if there is no words,

Just breathe into the sensation with them,

Breathe into their heart with them,

And then take in the space and the child one last time,

Knowing that you are going to return,

That the space is within you,

It is you,

And letting go gently of the visualization,

Allowing it to fade into the background,

Fade away until it is you and your breath left,

Feeling into the sensations in your body again,

Sensing any tightness,

You can start to bring movement in,

Stretching,

And yawning,

Wiggling your fingers and your toes,

Keeping your eyes closed,

Starting to bring movement and awakeness back in,

And then focusing on the sensations in your body and the sounds of the room you are in right now,

Reminding you of the day you are in,

The place you are in,

You can give yourself a gentle hug or a squeeze,

Squeezing your elbows,

Your arms,

Giving any part of your body that feels some tension a light massage,

Maybe there was some tension in your chest,

In your heart space,

Or in your throat,

Just gently put your hands,

Your loving hands onto any space that needs some attention,

And when you're ready,

You can open your eyes,