Hello and welcome to the calm place exercise.
Take a moment to find a comfortable position.
You don't need to be in any particular posture.
You may be standing,
Sitting,
Or even lying down.
The most important thing is that you feel relaxed and connected to your body.
Just notice what's present and allow what's happening.
When you feel ready,
I would invite you to bring awareness to the breath as it flows in and out of the body.
You may notice the belly rising and falling.
Notice what's happening as you breathe in and out.
And now I would invite you to picture in your mind's eye a calm place.
What is the first place that comes to mind?
What type of place does your mind choose as a calm place?
In this place,
No one can come without your invitation.
In this calm space,
You are always at peace.
Maybe you are in a beautiful garden or in the mountains or in an open field or at the beach.
Picture a place that feels calm,
Peaceful,
And serene.
A place that you feel safe and protected.
Each time you come to your calm place,
You may allow it to become more and more beautiful.
Allow yourself to see what is here today.
Imagine the details of your surroundings.
Notice the foliage and beautiful colors and hues.
What season is it?
Notice the ground.
Is it covered in grass,
Rock,
Or sand?
Are you barefoot?
What does it feel like beneath your feet?
What smells do you notice?
Is it sweet,
Pungent,
Or refreshing?
Are there birds overhead?
What other sounds might you hear?
Let these sounds lull you peacefully.
Notice if there is any water nearby.
Is there a pond or waterfall or waves?
Can you hear the sound of the water?
Let the water wash over your skin.
Notice how that might feel.
Can you feel a breeze or wind on your face?
Is it warm or cool?
Allow yourself to take in all these senses.
Feeling calm,
Serene,
And peaceful.
Now allow yourself to lie down in a safe place and feel the ground beneath your body.
Notice the gentle earth warming you from below.
Imagine the earth cradling you,
Allowing you to relax and feel calm in this space.
Feel your body resting on the ground,
Allowing any tension to be released into the ground,
Letting it seep away.
Can you hear the water lapping in the pond,
Trickling by,
Or splashing as it makes waves?
Imagine the water washing over you gently and taking away any tension left in your body.
Now look above you and notice the color of the sky.
Notice the sun.
Feel the warm rays of the sun on your skin.
What else do you see?
Are there clouds?
Are there any trees around?
What kind of leaves do they have?
Notice their beautiful colors.
Now look around.
Notice a bench or rock or tree stump in this place,
And I would invite you to go sit on it.
Feel the sun warming you and further relaxing you.
Breathe in the warmth and vibrancy of the sun,
Allowing it to fill you with a sense of calm and peace from the top of your head to the tips of your toes.
Notice as you become part of this safe place that you feel more rested,
More relaxed,
More at peace.
Allow yourself to create a place of calm and peace that is always yours.
Breathe in calm and breathe out tension.
As you have thoroughly visualized this place and you are ready to leave,
Allow yourself to come back into the room and leave your calm place for now,
Knowing that you can return to your calm place anytime you'd like.
I would invite you to take a moment to express gratitude towards yourself for taking time to cultivate this practice and know that any moment you can reconnect to your body,
Your breath,
Your sense of groundedness,
And return to your calm place when needed.
Let yourself reconnect to your surroundings as we finish this meditation.
