Hello and welcome to this visualization meditation.
Begin by finding a comfortable position,
Either seated or lying down,
Whatever feels right for you in this moment.
Close your eyes and allow your body to soften.
Shoulders to relax and jaw to release.
Take a slow deep breath in through the nose and exhale gently through the mouth.
And then doing that a couple more times if that feels comfortable.
Deep breath in through the nose and then out through the mouth.
Let yourself fully arrive in this moment.
Feel the surface beneath you.
Strong,
Supportive,
Stable.
And imagine roots gently growing from your body into the earth,
Anchoring you,
Giving you stability.
With each exhale feel more grounded,
Safer and secure.
Now gently bring your awareness to the breath.
With every inhale imagine drawing in light and calmness.
And with every exhale imagine letting go of tension and worry.
Inhaling light and calm,
Serenity.
And exhaling letting go of tension and worry and stress.
Now slowly picture yourself standing at the entrance to a peaceful sanctuary.
A place of beauty and calm that exists just for you.
In your mind's eye step inside this sanctuary and notice the details around you.
Perhaps you see a lush garden,
A quiet forest,
A sunlit beach or a cozy retreat.
Take time to absorb the colours of your sanctuary,
The textures.
What can you feel beneath your feet?
The scents in the air.
Perhaps you're aware of sounds.
Can you hear the birds?
The gentle lap of water.
A soft breeze.
Allow yourself to walk slowly through this space feeling calm and supported with every step.
In the centre of your sanctuary find a place to rest.
A bench,
A soft patch of grass,
A warm stone.
And in your mind's eye sit or lie down here feeling completely safe and at ease.
And in the stillness just rest here for a few moments.
As you rest in this sanctuary imagine the space filling you with gentle energy.
Each breath draws in peace,
Balance and gratitude.
And allow this energy to wash through you releasing heaviness and filling you with lightness.
Notice how calm and whole you feel in this moment.
Gently preparing yourself to leave the sanctuary.
Thanking it for its comfort and wisdom and knowing that you can return here any time you need peace.
Slowly allow your awareness to come back to the breath.
The coolness of the air flowing in and the warmth of the air flowing out.
Perhaps connecting with the movement of the abdomen as you breathe in and breathe out.
Bring your awareness to the weight of the clothes on your skin and the space to where your body is supported.
Your points of contact in with the surface beneath you.
When it feels right for you to do so begin to gently move your fingers and toes.
When you feel ready gently open your eyes carrying this sense of calm and clarity with you into the rest of your day.
Within you is a place of stillness always waiting to welcome you home.
