Welcome in this relaxing space.
Make yourself comfortable for this meditation.
Sitting or just lying down on your back.
Close your eyes and start observing your breaths.
In this meditation we're going to be creating a cosy and safe space inside,
While outside
there is a storm,
You can hear the thunder and the rain sounds,
But that's all behind
the windows.
In your space it's warm and calm.
Just notice if anywhere in your body you feel more tension,
Then consciously start releasing
this tension by guiding your breath to these areas and relaxing more and more.
Relaxing through your feet,
Relaxing your legs,
Softening your glutes and your hips.
Feeling the calm and supportive energy flowing through your back.
Relax your stomach,
Your ribs and your chest.
Extending from your shoulders and from your face.
Let your face be peaceful and calm.
Let your mind be peaceful and relaxed.
Just listening,
Observing,
Connecting to the calming energy of water.
Feel the presence of water in your body,
Let it flow.
Let yourself just be.
Now for the next minute just listen to your breath.
Let your breath be steady and calm.
Let your breath always be your anchor to the present moment.
Now I would like to invite you on a little visualization journey.
Whether you are lying down or sitting,
Just move yourself to the most cosy living room
you can imagine.
It can be in a big house,
It can be in your house.
It can be just from your imagination.
Maybe from some cabin or a cottage.
Most cosy living room.
You are just in the most comfortable position on the sofa.
Maybe you are just lying down on a pillow or half sitting half lying down.
Just make yourself comfortable on the sofa.
Notice what is surrounding you.
Your body is feeling warm,
Covered under a cosy blanket.
Maybe there is a warm tea waiting for you on the table.
Notice the drops of the rain on the window.
So many beautiful shapes.
You can see maybe the light of the candles from your room that is mirroring in the windows.
The warm and calming light of the candles.
Maybe there is even a fireplace there to keep you warm.
Just know that you are safe in this space.
You are protected.
This is your safe space.
Just keep relaxing more and more.
With every breath inviting more peace.
Inviting calming energy and letting it heal you.
If you feel like in your body or maybe in your mind there are any areas that need some healing.
Bring this energy there.
Staying in the warm and healing light.
And for the next few minutes I would love you to just start counting your breaths.
Following the breath with your count.
Starting from 21 and then counting downwards.
Inhale 21.
Exhale 21.
Inhale 20.
Exhale 20.
Just keep going.
And whenever you lose your count just come back to the beginning.
Now just let go of your count.
And in your body,
In this space,
In this cozy living room.
Connect to the feeling of heat in your body.
Feel the heat.
You experience the heat in all your body from within.
Really focus on that sensation.
And then totally let go of the feeling of heat.
Now connect to the feeling of cold.
Awakening the sensation of cold in your whole body.
Experience cold,
Shivering cold.
And totally let go of the sensation of cold now.
Connect to sensation of heaviness.
Feel your whole body heavy.
As if you can't even lift your leg,
Your foot.
You can't lift your arm.
Your whole body is becoming so heavy.
And totally let go of this heaviness.
Awakening the sensation of light,
Lightness in your body.
Feeling so light from within as just by lifting one arm you could fly away.
Feeling so light,
So light in all the bones,
In all the muscles.
And let go of this feeling of lightness.
Now connect to the sensation of pain.
Pain and sadness,
Hurt that you have experienced before.
Maybe it can be just your imagination.
It can be physical or emotional pain.
Feel it in your body.
And now totally let go of this feeling of pain.
Totally release any hurt,
Any pain,
Any discomfort.
And connect to the feeling of pleasure.
Pure pleasure and joy.
Awaken it in your body,
In your brain.
Feeling so much pleasure now.
And totally let go of this feeling.
Now connect to the feeling of sadness.
Sad,
Mentally or emotionally.
Awakened feeling of sadness.
Really experience it here and now.
And then totally let go of this feeling of sadness.
Release the sadness down to the air.
And make space to awaken the feeling of happiness,
The bliss,
The joy of just being.
Experience this feeling here and now as it's real in your heart,
In your body.
And then just totally let go of this feeling.
Let go of any feelings,
Any sensations now.
Let yourself be totally free,
Totally open.
And just keep relaxing in this cozy living room.
Just listening to the sounds in the background of this space.
Even when outside there is chaos,
There is a storm.
That can be in the form of thoughts and situations,
Arguments and stress.
Even when there is a storm outside,
You can keep staying calm and peaceful inside.
You can keep staying in your safe and sacred space.
I invite you now to just keep staying here.
Keep connecting,
Expanding your space of awareness.
Relaxing your whole body more and more.
And reminding yourself,
I am grounded.
I am grounded.
I am supported.
I am supported.
I am safe here and now.
I am safe here and now.
Love is holding me.
And peace is within me.
