From Anxiety To Sanctuary

This short visualization invites you to relax into a gentle flow of words and imagery, welcoming you to your inner safe harbor. With compassion and love, you are guided to connect to the breath and use a tender touch to soothe anxiety.

Transcript

Within each of us is a safe haven,

A place of refuge when the world is just too loud,

Too bright,

Too busy,

Too much.

Within each of us is sanctuary.

It is a quiet stillness,

An oasis of renewal,

A place of ease.

It is inherent to your humanity as shelter for your soul.

Whenever life overwhelms,

Sanctuary is within and all that is required of you is to breathe.

Breathe deeply.

Feel your chest expand.

Bring your attention there to your chest.

As you pull the breath deep into your belly,

Hold it for a moment.

Feel the tension stretching across your chest and shoulders.

Exhale.

As you inhale again,

Drawing the air into your lungs,

Allow your imagination to open your chest wide.

And as you exhale,

Imagine that each breath cleanses your heart,

Frees it from any angst or ache,

And let your heart expand.

Place your right hand over your heart,

Your left hand over your right.

Inhale.

Exhale.

Inhale.

Exhale.

Hands still resting light over your heart.

As you inhale,

Imagine the breath slightly lifting your hands,

As if the energy of your breath is lifting them.

As you exhale,

Imagine the breath lowering your hands.

Let your hands follow the breath as you inhale and exhale.

Hands over your heart,

Lifting a fraction of an inch as you inhale,

Lowering back to your heart as you exhale.

Breathing into your heart,

Hands following the breath,

Lifting with each inhale,

Lowering with each exhale,

This is your connection to the energy of sanctuary,

Heart expanding,

Wide open,

And at peace.

Here is sanctuary,

And all that is required of you is to breathe.

And if you need to,

Simply place your hands on your heart to remind you of this connection,

To remember that safe haven and renewal are within you.

Breathe.

Let your heart expand.

With every rise of your chest,

Let the energy of sanctuary ease your way.

Reviews

Allow your imagination to open your chest wild. Thank you teacher

Amazing

I have never heard a more perfect voice. I’m drawn to this amazing guide every morning. Wonderful meditation this morning Bethany - thank you!

This was an excellent, quick anxiety fix. It ended without interrupting my calmness and I was able to continue meditating for a few minutes more.

A calming experience I can return to when feeling stressed. Thank you

Thank you love and light sending you blessings. It eased my anxiety, calmed me down ❤️💜❤️💜🙏🏼🙏🏼🙏🏼🙏🏼🪻love and light xoxo

Nice

That was wonderful, thank you 🙏

Exactly what I neeed! This was so grounding and restorative!
Thank you!

Very reassuring and empowering, a simple yet powerful practice.

Comforting and supporting with empathic voice and tone. 🙏

Love that I was reminded that the sanctuary is within…

Thank you! I was experiencing quite a overwhelm of thoughts…not really positive or negative, just lots of them rapidly and practicing along with your breathing and calming voice was very helpful. Thank you.

Excellent meditation for when one is feeling overwhelmed. It quickly brings one back into the moment and relax!

So relaxing. Put me in a “zone” of peaceful rest.

Simple and peaceful. Connecting to breath . I love the picture too. Beautiful voice . I’ll be sharing this . 💗💗🙏namaste 💫

So calming and connecting. Your voice is so soothing. 🙏🏻 Thank you!

Excellent practice, it gave me a 'breathing' space from the swirl of anxious thoughts in my mind.

Extremely helpful! It really shifted my mood. Thanks

Beautiful such a soothing meditation 🙏