I wanted to offer this meditation after being inspired by the book Sage Warrior by Valerie Carr where she talks about the idea of cultivating a sovereign space,
What I'm calling here a safe haven,
A place within us where we can find rest,
Clarity,
And renewal during difficult times.
I think these days we can all use a space like that where we can ground ourselves and I don't think about this space as a place of escaping but as a refuge,
A sanctuary inside of us that can offer comfort and replenish our energy.
Here we can honor our experiences without being defined by them.
Like she says in the book,
From that sovereign space flows poetry and art and wisdom and courage.
So I am inviting you to create a safe haven inside of you to engage in this meditation in whatever way feels most supportive to you.
If any part of this practice doesn't feel right,
You can modify it,
Skip it,
Or pause and return when you're ready.
You're in control of your experience.
So now take a moment to find a comfortable position.
You might choose to sit upright or lie down.
You may gently close your eyes or soften your gaze.
As we begin,
I invite you to bring awareness to your breath just as it is.
No need to change anything.
Simply notice the rhythm.
If it feels supportive,
You might take a slow deep breath in through your nose and a gentle,
Unforced exhale through your mouth.
If deep breathing feels uncomfortable,
You may focus on the sensation of air moving in and out of your body or the way your body naturally expands and contracts with each breath.
With each inhale,
You might imagine drawing in ease.
With each exhale,
Releasing anything you don't need in this moment.
If focusing on the breath is not helpful today,
You could shift your attention to another anchor.
Perhaps the feeling of the ground beneath you,
The support of the chair or cushion,
Any sensation of grounding in your body,
Or a sound.
Now if it feels right for you,
I invite you to begin imagining a place that feels comforting.
A space that belongs only to you.
This could be a real place,
A memory,
Or something entirely imagined.
If picturing of space feels difficult,
That's okay.
You might instead focus on the feeling of safety.
Imagining warmth,
Softness,
Or a sense of being held and supported.
If imagining a space,
You could think about a forest where golden lights filters through the leaves,
Or a cozy room wrapped in soft blankets with gentle candlelight,
Or a quiet space near water where waves or a river move in a steady rhythm,
Or a vast open sky where the air feels light and free.
This space is yours and gets to look and feel however you want.
It may change over time or it might simply be a sense of presence rather than a place.
Now I invite you to gently explore your safe haven or continue focusing on the feeling of safety.
Notice any details that feel soothing,
Like the colors,
The textures,
The way the air moves.
If sound is comforting,
You might imagine birds in the distance,
Water flowing,
Or the hush of a quiet room.
If silence feels better,
You can allow the space to be still.
You might choose to sit or rest in this space,
Or simply notice how it feels to be here.
If your mind wanders or if any discomfort arises,
That's completely okay.
You can return to your breath,
To a physical sensation,
Perhaps the feeling of your hands resting in your lap,
A sound,
Or you can remind yourself that this space is yours and you're in control of how you engage with it.
You might place a hand over your heart or anywhere else that feels grounding,
Or you might imagine warmth surrounding you,
Like a soft blanket or the gentle rays of the sun.
Here,
In your safe heaven,
There is no urgency,
No expectation,
Only rest.
Allow yourself to be in this place and enjoy being here.
Or you may also go back and forth between being in this safe heaven and the feelings of grounding.
You don't have to stay in this space the whole time.
When you feel ready,
I invite you to slowly begin bringing awareness back to the present moment.
This transition should be gradual.
You might begin by noticing your breath again,
Or the feeling of your body resting on the surface beneath you.
You may start wiggling your fingers or toes,
Stretch if it feels good,
Take another deep breath,
Allowing fresh energy to flow in,
Knowing that the safe heaven is always within you and you can return to it as much as you need.
And while you prepare to come back,
I want to end this meditation with a poem by Julia Verbaker called,
The Most Important Thing.
I am making a home inside myself,
A shelter of kindness where everything is forgiven,
Everything allowed,
A quiet patch of sunlight to stretch out without hurry,
Where all has been banished and buried and everything is welcomed,
Spoken,
Listened to,
Released.
A fiercely friendly place I can claim as my very own.
I am throwing arms open to the whole of myself,
Especially the fearful fault-finding,
Falling apart on finished parts,
Knowing every seed and weed,
Every drop of rain has made the soil richer.
I will light a candle,
Pour a hot cup of tea,
Gather around the warmth of my own blazing fire.
I will howl if I want to,
Knowing this flame can burn through any perceived problem,
Any prescribed perfectionism,
Any lying limitation,
Every heavy thing.
I am making a home inside myself where grace blooms in grand and glorious abundance,
A shelter of kindness that grows all the truest things.
I whisper hallelujah to the friendly sky.
Watch now as I burst into blossom.
