Let's begin this meditation by making yourself comfortable.
If you are seated on a chair,
Explore having both feet firmly rooted on the ground.
And perhaps you are choosing to lay down on your back.
Gently close down the eyes.
Take a time to savor some slow,
Deep breaths here.
Gradually allow your body to take over the breathing for you.
Notice that after every exhale,
The body naturally inhales.
Notice that after every inhale,
The body naturally exhales.
As you discover the flow of your breathing,
Allow yourself to drop into the natural rhythm of your breath.
Watching your breath ebb and flow like waves in the sea.
Your whole body opens to the spaciousness and lightness of your breathing.
Landing in the ever new now.
Allow your mind to take you to a safe,
Peaceful,
Comfortable place.
It may be an existing place you are familiar with.
Notice you are creating a new place in your imagination.
Wherever this safe,
Peaceful place is for you,
Take some time to imagine it as completely as you can,
All around you.
In this safe,
Peaceful place,
Take a walk and look at the lovely surroundings.
Take a few moments to notice what you see.
Looking around.
Are you inside or out?
What surrounds you?
Notice if there are any tastes and smells in this place.
Perhaps there is the smell of grass,
Forest or the ocean if you are outdoors.
Perhaps the smell of furniture or familiar fragrance if you are indoors.
Bring the smell in the air into your visualization.
What sounds do you hear in this beautiful surrounding?
If you are outside,
Notice if you hear water or animals.
If you are inside,
Notice what sounds are in this place.
Maybe you hear the voice of someone you know that makes you feel calm and relaxed.
Those who are indoors,
Perhaps you hear a favorite soothing music track in the background that goes so well with your being in this place.
Notice how this place feels.
Is it warm or cool?
What kind of surface are you sitting or lying on?
What are the textures of the clothes you are wearing?
How does your body feel in this place?
Notice the sensations that may arise in the body.
Take as much time as you need to be fully present,
Noticing all of your senses.
Going into the world of inner sensations,
Thoughts,
Emotions and take time to acknowledge whatever that's being experienced.
Enjoying this moment of relaxation and tranquility that you have taken for yourself.
I will fade out for a while to give space for your very own personal experience of your sanctuary.
Feel free to stay in this place for as long as you need.
The relaxation that you feel right now,
At this moment,
In your body,
Is yours to call on anytime you wish.
Whenever you need to feel calm and safe,
You can come back to it.
Your very own safe,
Peaceful place.
It is always with you.
When you are ready to transition to your day to day life,
Slowly let the scene before you dissolve back into your mind.
Allow yourself to slowly come back to the place you're at right now.
Observe the space around you.
Bring your awareness to the support beneath you.
The sounds in this space.
Your sense of smell.
Sense in your body.
Perhaps gently awaken your fingers and toes.
If you like,
Take a full deep inhale through your nose and exhale through your mouth.
Gently blink open your eyes.
Being alert and refreshed as you meet this new moment.
Have a wonderful day.
