What if I told you that there's a sanctuary of peace present within you?
A place that you can go to at any time to be free of anxiety and thoughts that did not serve your well-being.
My name is Jason Stevenson,
And tonight,
I will guide you to that place,
To an inner sanctuary of solace that is all your own,
Ready to hold and support you.
You are welcome on this journey just the way you are,
And there are no prerequisites for this practice.
Follow my guidance as we move along,
And always feel free to make the meditation your own.
In other words,
If at any point you need to shift your attention from where we are to feel more comfortable and grounded,
I encourage you to do so.
Now,
Before we travel to that inner sanctuary of calm and safety,
Let's take some time tending with care to the physical body.
Anxiety is often considered to be something we carry in our mind,
But it typically shows up physically as well.
And as the body relaxes,
The mind relaxes,
Since these two levels of existence are intricately interwoven.
So take a moment to get curious.
As you hold your physical body within the scope of your awareness,
Can you feel any places where you may be holding tension right now?
The key is here to observe with curiosity and kindness,
Shifting away from fear,
Judgment or blame.
If you become aware of any tension,
Just gently begin to untangle it by inviting it to soften with your next out breath.
Invite your whole body to surrender now into the mattress beneath you,
And then invite your attention to rest within the soles of your feet.
In a moment,
We will slowly scan the body upwards,
And the invitation is to become more aware of any parts of your body that could use a gentle surrender.
And as I name various parts of the physical body,
Guide your attention there.
If you discover any restlessness,
Discomfort or tension,
Gently breathe into that place,
And on each exhale,
Invite what's uncomfortable to slowly melt away.
And again,
Self-kindness and tenderness is essential here.
We're not forcefully pushing anything away,
We're simply tending with care to what's present,
And seeing what might naturally begin to dissipate.
So sensing into both of your feet,
Become aware of any physical sensations that you might be noticing.
Send a slow,
Loving breath towards both of your feet,
And as you exhale,
Allow your feet to let go.
There is nowhere they need to carry you tonight.
Now guide your awareness into your ankles,
Noticing what it feels like to sense into this part of your body.
Become aware of any sensations that may be present in your ankles right now.
And as you exhale,
Just release with a soft sigh.
Now,
Take a few mindful moments to scan both of your legs,
Just noticing what is present,
Sensing into your shins and your calves,
Up through your knees,
Into your quads and your hamstrings,
And just paying attention to any restlessness,
Tension or tightness you might come across.
And if you do discover any sensations of discomfort,
Send that part of your body a patient and caring breath.
And as you exhale,
Invite any discomfort to naturally dissolve into the surface beneath you.
When you've finished the journey through your legs,
Guide your awareness into your pelvic area,
Into the space between your hips.
And this part of the body can store some of life's more difficult emotions.
So be patient,
Curious and compassionate towards any discomfort you come across here.
And regardless of what you notice,
Send this part of your body a slow,
Loving deep breath.
And as you exhale,
Invite any discomfort or tension to melt away down into the earth below.
And offer this part of your body one more loving breath in just the same way,
Melting with the exhale.
Now guide your awareness into your belly,
Allowing the belly to gently expand as you breathe into it,
Relaxing with the exhale.
And then travel along your spine,
Into your heart,
Your lungs.
And as you sense into all these different areas of your upper torso,
Just notice with care and curiosity what physical sensations are present right now.
And if any tension or restlessness is discovered,
Give it permission to untangle,
To fall away as you exhale.
Now gently scan across your collarbones and shoulders,
And down through your arms,
Slowly,
Gently to your fingertips.
And notice all the different muscle groups in your shoulders and your arms.
And if tension is found in any of these places,
Just invite those muscles to soften now.
Now take a few more mindful breaths as you pay attention to your shoulders,
Your arms,
And your hands.
And knowing that there's nothing they need to hold on to,
Just give them permission to gently release.
Now guide your awareness back up your arms and into your neck,
Tending to your throat and your whole neck with kindness and curiosity.
And then sensing into your face and your whole head,
Just noticing what's present.
And as you soften any tension or contraction,
Without force,
Welcome a gentle sense of surrender to pervade your neck,
Your face,
And your entire headspace.
Relax your jaw,
Release any tightness in your forehead,
And invite your entire head to surrender into the pillow below.
And for just a few more breaths,
Holding your entire body within the scope of your awareness,
Notice if there's any residual tension held anywhere within your physical body.
And tend to any tension,
Tightness,
Discomfort,
Or unease with utmost care and patience.
And as many times as you need to,
Invite discomfort to soften,
To gently melt away beneath the light of your compassionate awareness.
And now take a slow,
Deep inhale,
Releasing with a sigh as you exhale,
And turn your attention towards your mind's eye.
And upon this internal canvas of your mind,
Visualize a staircase or a welcoming path appearing before you.
This staircase or path will guide you to a personal sanctuary of solace,
An inner refuge,
Where you will tap into the peace that lies at the core of your being.
Simply follow my voice as I guide you there,
Allowing the journey to unfold in its own time,
Breath by breath.
So,
One,
Noticing what appears before you now.
Is it a staircase?
Or is it a pathway?
What material is it made of?
Two,
Beginning a journey along this passageway,
Breathing slowly as you go.
Three,
Lengthening your spine,
Stretching your crown towards the sky.
Four,
Your shoulders and your jaw relax,
Surrendering to the journey's flow.
Five,
Recognizing that the place you are heading to is a safe and supportive sanctuary,
And it is all your own.
Six,
Becoming aware of a soft,
Golden glow in the atmosphere up ahead.
Seven,
And a serene melody floating through your consciousness.
Eight,
Taking a slow,
Steady breath in.
Nine,
Releasing with a sigh of surrender.
And ten,
You step into an enchanted room with high ceilings and large windows,
Filled with pale amber light of the early evening sky.
Just take a moment to envision the other features of this room,
In any way that brings you comfort.
Are the walls made of wood,
Or perhaps painted in soothing pastel tones?
Are the shelves filled with books or plants?
What does the furniture look like?
Perhaps there is a plush rug beneath your feet,
In earthy hues that ground you.
Maybe there's a fireplace to one side,
Casting more honeyed light across the room.
Find your footing within this personal sanctuary,
Taking a long,
Slow breath in,
And exhaling as you ground your energy into this space.
Feel more of itself as you journey through it,
Beginning as you approach those wide windows,
Through which the golden evening sun enters the room.
What does the scenery look like beyond these windows?
See any type of landscape that cultivates inner peace and tranquility for you.
Perhaps there is a vast,
Serene body of water just beyond the glass.
Or perhaps there are meadows and mountains and tall trees that sway in a soft summer breeze.
Whatever setting brings you peace,
Take a few quiet moments to visualize it,
And to recognize the soothing energy it evokes in your body,
Relaxing your chest and your belly as each exhale departs.
This is a space that is all your own,
A safe and supportive personal sanctuary,
Where you can be free of all worries and all responsibilities.
It is a place tucked inside of you,
Where you can rest,
Restore,
And relax.
So take a moment to walk around its perimeter,
Noticing any additional features that reveal themselves to you.
Perhaps there are warm,
Flickering candles exuding comfort and warmth.
If so,
Take your time to be really present with these candles.
Notice the way the wax slowly drips and pools,
And notice the bronze glow that is cast upon the surrounding walls.
Perhaps there are also personal treasures in this sanctuary,
Your favorite art,
Crystals,
Or photographs,
Or whatever may be special for you.
Possibly you become aware of a fragrance that fills the space,
Anything from burning sandalwood,
To fresh cut flowers,
To home-baked apple pie.
Simply imagine that your favorite aroma dances through your nose,
Relaxing your forehead as it moves throughout your headspace.
And bear in mind that some fragrances or even personal treasures may stir up memories,
Some of which could feel emotional.
Remember that you are in full control of your journey.
You can always anchor your attention on something that makes you feel safe and serene.
And if any emotions arise that do not serve your well-being at this time,
You might also come across a small kitchen,
Where a mug of herbal tea,
Warm milk,
Or hot chocolate awaits you.
And allow this soothing evening elixir to bring a little bit of joy before bedtime,
Feeling the way the flavors awaken your taste buds.
Savor the drink if you've discovered one,
And take a few mindful sips before placing the mug back down on the counter.
Now,
Somewhere within this soothing sanctuary,
There is a place where your body can rest for the coming night.
It might be a lounge chair next to those expansive windows,
Or a bed with cozy pillows and blankets.
Again,
This is your personal sanctuary,
So you can craft it in any way that feels safe and comfortable for you.
And as you approach this resting place,
You might become aware of a backpack you've been carrying.
This backpack represents any baggage you do not need to carry with you.
It holds all the things you can gently release,
Even if just for tonight,
Before you surrender to sleep.
So,
Before climbing into that bed or lounge chair,
Imagine yourself taking off the bag on your shoulders,
And invite your shoulders to melt towards the earth,
As you free yourself of things you no longer need to carry.
Take one or two slow cleansing breaths,
Giving yourself full permission to surrender.
And when you're ready,
Envision your body coming to rest on this plush and comfortable sleep surface.
Now,
Imagine that you are well tucked in,
Warm and snug within your personal sanctuary.
Notice the feeling of any fabrics against your skin,
And the sensation of your head releasing into the cushion beneath it.
And as your body begins to settle,
Become aware of the soft golden light that fills the room.
It could be the light of the setting sun,
Or the warm glow of the fireplace.
No matter its source,
It fills the room with radiance,
Symbolizing safety,
Serenity,
And support.
So,
Take a moment to envision this light traveling through your whole body,
From the soles of your feet to the crown of your head.
And as it flows through you,
Allow any recurrent tension or discomfort to melt within its presence.
Your legs and your hips surrender.
Your belly and your back relax,
Find peace and ease.
As your shoulders,
Your arms,
And your fingers give way to the surface beneath them.
Now,
Gently let go of any residual physical tension to the warm support of this room.
And as this warm,
Honeyed light reaches your face,
Imagine your entire headspace filling with its radiant glow.
All the small muscles around your eyes and in your forehead relax even deeper.
As your thinking mind surrenders to being fully held and fully supported by this sanctuary.
Take a long,
Slow breath in,
Exhaling to release.
Another long,
Slow inhale,
Releasing with a deep sigh.
And continue to breathe naturally as you imagine your whole body is cocooned by this golden light.
And become aware of how this light begins to gently pulsate,
Now expanding outwards from your body,
Creating a radiant,
Protective bubble.
Yes,
This light originated from something outside of you,
But now it glows from within.
This warm,
Golden aura represents your own capacity to self-nurture,
To protect,
And to heal.
It is an inner shield of resilience and strength,
An inner light that fosters peace,
Calm.
So take a few more moments to see this golden light expanding outwards from your body,
Until it fills the room entirely.
Envision the protective bubble of light that now surrounds you.
It is your safe inner refuge,
Where you can rest and restore at the end of a long day.
Continue to breathe slowly and steadily.
Soften your awareness of this golden light,
And knowing that its aura remains even when you can't see it.
And as the light fades from your awareness,
You become aware again of all the cozy features of this sanctuary.
Take a moment to bathe in the experience of being here,
Surrounded by the things that bring you peace and calm.
Again,
Imagine any of your favorite aromas filling the room.
This time,
It might be the smell of pumpkin pie,
Or cedar wood,
Or vanilla.
Just imagine as if that fragrance could fill your entire body,
Softening and soothing your muscles at the same time that it relaxes your mind.
And now your attention returns to those wide windows,
Overlooking a calm and serene landscape.
And this time,
As you gaze through them,
You see that the sun has fully set,
And the sky is now a blanket of deep indigo,
Speckled with shimmering stars and a full moon.
Take a few slow,
Deep breaths into the endless expanse of the cosmos.
Inhale the magic,
Serenity,
And wonder of the stars.
And as you exhale,
Surrender any distracting thoughts about the past or the future.
Allow yourself to be fully present,
Fully alive in the beauty and tranquility of this moment.
And as your gaze fixes upon it,
Allow its luminosity to fill your body,
Your mind,
And your spirit.
As its brilliance and majesty fills you,
Let it remind you that you are at one with the universe.
May it remind you that you can soften your attempts to fix,
Control,
And dictate all the details of your life,
And that instead,
You can lean with trust into the love and support of life itself.
With each breath,
Inhale this starlight into the fullness of your existence,
Allowing any residual doubts or fears to gently dissolve in its presence.
And as you exhale,
Surrender with trust to the universe.
Know that you are eternally held.
Expand from that single bright star in the night sky.
As you become aware of the full blanket of sky above you,
Take a few breaths to revel at its glittery expanse,
Perhaps even catching sight of a shooting star.
Gently guide your awareness to come a little bit closer now,
As your inner eye surveys this safe and peaceful room.
Notice that even though the sun has set,
There is still a soft glow throughout the room.
Perhaps it comes from candlelight,
Or from a slow-burning fireplace,
Or perhaps it's a full moon that fills the space with a cosmic silver glow.
Wherever the glow comes from,
Perhaps even from your very own heart,
It calms and soothes your entire being,
Serving as a reminder that you are safe nurtured and loved.
Now you can rest in this soothing sanctuary for as long as you like,
Keeping your awareness on whatever elements of the room feel most grounding for you.
Or when you feel ready,
You can slowly follow the path or the staircase that brought you here.
First thanking your inner sanctuary for the gifts it offered you tonight.
Know that you can come back to this room whenever you need it.
It is a place that lives within you,
A place that always holds your inner light,
Offering self-nurturance,
Protection and love.
And now if you decide at some point before falling asleep to allow the visuals to dissolve,
Taking the path back to your physical reality,
Sense into the surface that supports you.
Let your awareness stay close to the physical feeling of your bed and pillow beneath your body.
Recognize how unconditionally they hold you,
And know that the wider universe too is always supporting you,
Steadily as you drift off to sleep.
Remembering that each exhale is a chance to let go more.
And until next time,
Goodnight my friend,
Goodnight.
