A peaceful,
Calm refuge.
The objective for this practice is to create a safe place or a refuge through imagery within your mind that you can turn to whenever you need it.
Perhaps somewhere that helps you get in touch with a greater sense of peacefulness or calmness.
You might use it when life starts to feel a little overwhelming or as a way of coping with difficult thoughts or feelings.
When life is difficult or stressful or we are under particular pressure,
It can be easy to slip into patterns of self-criticism or self-judgment.
As an alternative,
This practice aims to develop and strengthen our ability to offer ourselves kindness,
Compassion and understanding,
To soothe ourselves,
To give ourselves a hug or a lift or a sense of space,
Whatever we most need to thrive in that moment and in our lives.
So begin by sitting in a comfortable but alert position.
Close your eyes or have a soft focus a little way ahead of you.
Take a deep breath in and just allow a long,
Slow breath out.
Perhaps even with a quiet but audible sighing sound with this long exhale.
We know that long exhalation helps to stimulate the parasympathetic rest and digest system and help us to calm and soothe ourselves.
Try to find a rhythm of breathing which is soothing for you.
Notice your body feeling slightly heavier.
Soften your shoulders.
Let go of any tension in the small muscles around your eyes and in your jaw.
Allow your mind to settle like the sediment in a pond.
We're going to try to create a place of refuge in your mind.
So just start by thinking what qualities do you need from this place today?
Is it a sense of safeness,
Calmness,
Peacefulness,
Contentment,
A sense of being loved,
Accepted,
Strength or freedom?
Just deciding which words,
Which ideas mean the most to you today,
What your needs are,
What you need to care for yourself today.
And now just bringing to mind the image of a place that would offer you that sense of safety,
Of serenity,
Of being valued or appreciated.
It might be a clear visual image that comes to mind or just a sense or an idea of the place,
Perhaps even just a feeling.
It could be golden sand on a beautiful beach,
A breathtaking mountain view,
Snuggling into your duvet,
Wherever your mind takes you today.
And imagine looking around you and notice what you can see.
Slowly look around and just absorb the sights and images,
Looking far off into the distance and close at hand.
Notice the colours,
Textures and shapes around you.
Notice the patterns of light.
And this image may be very strong or perhaps it's fragmented or blurry and that's okay,
Just allowing whatever comes for you today.
Now noticing what sounds you might be aware of in your peaceful,
Calm refuge.
It may be the sounds of nature,
The wind in the trees or across the water.
Maybe it's birds or animals,
The gentle hum of talking or laughing of people who care for you.
Or perhaps it's the sound of your own regular breathing.
There's no need to get caught up in the story that our mind creates or attaches to these sounds.
Just notice them,
Allow them and let go.
Now focusing on what you can feel and touch in this peaceful,
Calm refuge.
Can you feel any sensations on your skin?
It could be the warm sensation of the sun,
A gentle breeze on your face,
The firm pressure of your seat or your feet on the ground.
Perhaps you're reclining on soft,
Fine sand or a comfortable chair.
Just bringing your awareness to these physical sensations and allowing yourself to enjoy them if you can,
The gentle warmth,
The pressure,
The texture.
And now think about whether you can smell anything in your safe refuge.
Breathe in the smell,
Notice it and slowly exhale.
Is it the smell of salty sea air,
The gentle scent of flowers,
Grass or trees,
Of warm coffee or freshly baked bread?
Or perhaps there is no smell for you today.
Just allowing yourself to notice whatever is present for you today in your own personal refuge.
And finally,
Notice any emotions that arise.
Think of qualities of compassion or caring which might be associated with this safe place.
Kindness,
Acceptance,
Not judging,
Perhaps connecting with something bigger around you.
What feelings come up for you when you're here?
Imagine that the place itself takes joy and happiness in you being present.
Notice your facial expression.
Allow yourself a small,
Soft smile or imagine a smile or a warmth in your heart as you breathe and sit quietly in this safe refuge.
Even if it's just a fleeting sense image,
Try to create a gentle emotional connection to this place.
And if any difficult feelings arise,
That's fine too.
Try to gently sit with them without trying to change anything.
Check these and allow them in the same spirit of compassion and care.
Take another few long,
Slow breaths.
And starting to bring the focus back into your room,
Allowing the image to fade.
And try to retain some of the feelings in your body and your mind that you felt in your safe and peaceful refuge.
You might be able to carry these with you through your day and know that you can always revisit this place whenever you need to.
