Hey,
Welcome.
This is a meditation for travel anxiety.
You're traveling today and that can cause discomfort.
I know.
I feel anxiety when I travel too.
That's why I made this for you.
Go ahead and take a few nice easy breaths to signal to your nervous system that you're going to work on calming and centering yourself right now.
This works because your nervous system picks up on this signal,
Which it recognizes means you are safe and secure.
Breath has the power to calm you this way.
Watch,
It works.
Inhale and a long exhale.
Good.
Wherever you are,
However you're feeling,
You can meditate anytime,
Even right now.
It's easy.
Wherever you are,
However you're feeling,
You can find a place of ease.
I'll help.
Let's find an extra comfortable,
Personal,
And safe place for you to be.
First,
With your eyes closed,
Go ahead and see your body somewhere comfortable.
See it in a safe,
Familiar,
Comfortable place.
This space where your body is in your imagination is one that only you can design and control.
It's full of whatever makes you feel comfortable,
Safe,
And secure.
Maybe it looks like a room at home or a beautiful place you saw somewhere or visited once.
To get to this secure,
Safe,
Personal space,
You'll pass through three doors or gates.
Just take a moment to imagine the first door or gate.
Is it ornate or simple?
Is it wood?
What does it remind you of?
What's the texture?
What's the texture?
How high is it?
Don't overthink it.
Just imagine a gate.
And now,
Pass through it easily,
Away from the world and into a comforting,
Easy place of rest.
You're getting even closer to a safe and secure place that belongs only to you.
You can sense the anticipation you feel,
Knowing that you're moving closer to total ease and relaxation.
Here you meet another door or gate.
Perhaps it's wide,
Or maybe it's an archway that you pass under.
Whatever it is,
Let it come easily to mind.
It's simple.
You're getting closer.
You can feel it.
Now this is the last door,
The one that leads to your most hidden,
Personal,
Safe place.
What's this door look like?
How does it feel as you push or pull it open?
Go ahead and move through it.
Now you're here.
You've arrived.
The place you saw in your mind's eye is here.
It's been waiting for you this whole time.
As you find your way to this peaceful,
Quiet,
Personal space,
Notice three things.
Maybe it's the texture of a cushion you'll sit on,
Or a cat curled up under the footstool,
Or double doors that open out onto the forest,
Where the trees are knocking against one another softly in the wind.
One,
What is it that you notice first?
How does it feel to notice it?
Two,
Something else catches your eye as you sink into ease,
Because you see it.
You are comforted,
You are comforted,
And you know this is my place.
And three,
One more image that relaxes and comforts you.
You know you are safe,
Because you see this last thing.
Good.
Good.
Relax here and open to this beautiful,
Secret place that only you know about.
It's beautiful.
It's your ideal.
It's the most serene and comforting place you could imagine,
Because you created it for yourself with loving attention and care.
It's an important place to you,
A secret and comfortable place that no one else knows about.
No one and nothing can reach you here.
It's only for you.
While you're here,
Enjoy the sensations of rest and comfort that come naturally.
Your body is safe.
It is comfortable.
You're surrounded by calming space and by things that are familiar.
If a thought comes your way,
That's okay.
That's just what the mind does.
Maybe open a window or turn on a fan.
Watch the thoughts disintegrate in the air and get carried off on a current.
You've already forgotten them.
You'll find busy thoughts don't last in this beautiful space you've come home to.
And anxiety can't stay here.
It just melts like ice cream on a radiator.
You can feel this in your shoulders.
Where there was tension,
Now you notice a melting sensation.
Like hot water is running over you in the shower,
Pulling your shoulders slowly away from your ears.
Just a little bit.
The same thing happens in your lower back,
Doesn't it?
It's melting.
The muscles that wrap from the front to the back of your waist and your sitting muscles,
They're also just letting go.
This is just what happens here.
Nothing can stay tense or busy in this quiet space.
It's all about comfort and ease.
You've discovered a place of ease.
The muscles in your face just let go.
Naturally.
The skin across your forehead,
The small muscles around your eyes,
They won't.
They can't stay tense here.
They just melt.
And every exhale makes your limbs more loose and easy.
You can feel them lengthen and grow soft.
They're responding to this gentle invitation to rest.
And you can be here easily.
If you get distracted by a sensation or thought,
Or thought,
That's normal.
That's just what the mind does.
Just remember,
Distracted thinking and stress don't last long here.
They come and they go.
They get picked up by a breeze that flows through and they get carried away.
Remember that.
You can find ease.
It's right here.
It's your natural state.
Thoughts,
Plans,
Memories,
They waft like smoke away from you.
They just disappear into the sweet,
Quiet air of your silent space.
Everything about this place is wonderful.
Just so.
It is just right.
And should you want to change something about the space,
It's fine.
It's fine.
Go ahead.
It's yours.
And if you feel some tough or strong sensations,
It's okay.
That's normal.
Your body and your mind are shifting,
Always changing and adjusting.
You are just adjusting to the space you've created.
You're growing more calm and relaxed.
If you want,
We can count three more objects or features that remind you this is your space.
It's easy.
It's here just for you.
It's safe.
One.
What is something you recognize here?
In the space only you can control?
What is yours?
What did you put here just for you?
Two.
What do you see here that comforts you and brings on even more ease?
You've created this space and so you decide what's inside.
Three.
One last ease-inducing,
Familiar,
Beautiful thing you notice here.
Good.
You're here.
And it's safe.
It's so easy to be safe here,
Isn't it?
I'm going to give you some time alone here just to be here.
Noticing what happens.
Noticing that nothing,
No thoughts,
No strong feelings,
No difficult sensations can stay here for long.
They just disappear,
Carried away out the window.
I'll be right here.
You did such a good job.
Remember,
This place is real.
It's inside you.
And you can come here anytime.
Just remember what it feels like and what it looks like.
How to get there.
It will always be waiting for you right here anytime you need it.
Thank you for meditating with me today.
I hope you have a safe journey.
You're doing great.
