Your Sanctuary Guided Visualisation

Easy to listen to Australian accent guiding you through a visualisation creating in your mind a place of your choice, real or imagined, that brings a sense of calm and ease.

Transcript

Visualisation by Kirsten Doesle,

Still Potential.

In this track I will be guiding you through a visualisation of a place that is your sanctuary,

Your space of peace and safety.

As you settle into a comfortable position,

Either in sitting or lying,

Choose the place that you are going to picture and visit in your imagination.

Settle on one spot,

The first that comes to mind.

There will be plenty of opportunity to visit other places in subsequent visualisations.

This place that you choose may be a place that exists or somewhere of your imagination.

The most relevant feature of this space is that it is a place where you can feel safe,

Comfortable,

Completely let go and at ease.

It may be totally from your imagination,

Like sitting on a cloud,

Or it may be a combination of a place that you recall from your experience,

Perhaps a place in nature or another location that for you is safe and restful.

Settle into your body awareness and scan down through your body,

Releasing any tightness as you go.

Check that your breath is calm and easy.

You may wish to take a couple of deeper belly breaths,

Remembering to empty your lungs first,

Then filling to the belly and letting go.

Make any final adjustments for comfort and imagine that this picture of your sanctuary is simply appearing on a screen in your mind's eye.

You don't have to bring it into being,

It is just emerging as you observe the screen in your mind.

With a soft and easy effort you notice the aspects of your sanctuary.

The time of day,

The light,

Details in the foreground and the background,

Simply emerging as you watch.

Notice the colours and movement in your scene,

The details of place and surrounds.

Notice how large your image is,

It may be a small and contained space,

Or it may be a wide expansive vision.

See all the details of your sanctuary.

Hold a curious and interested attention,

Light and easy.

With very little effort you see the environment and details of your sanctuary emerge before you.

And you see it now in its entirety.

Draw in a slow breath and allow a gentle smile to settle on your face as you release that breath.

You may find that you have a very detailed picture or that you just have glimpses that come and go.

No matter,

Patiently keep returning to seeing this place in your mind's eye.

You are training your imagination with this and the image may fade and return.

You may experience more a feeling about this place.

Allow that image to appear in front of you as though it is just happening and you are simply watching.

See it emerge.

Now see yourself stepping into this place.

You step into your sanctuary and as you do you can bring into awareness your other senses.

Notice what you feel under your feet.

When you reach out and touch,

What are the sensations?

Notice your temperature,

Perhaps you feel sun on your skin or a light breeze.

Is your sanctuary warm or cool?

Be aware of all the physical sensations,

Touch,

Pressure,

Texture.

Now notice also if there are any sounds in your sanctuary.

Perhaps there are sounds of nature.

Perhaps there are voices.

Is there a scent that is familiar?

Take a moment to consider the scent.

If you are in nature,

What is the scent here?

Or a built environment,

Is there a scent that you associate with this safe and comfortable space?

Are you aware of any particular tastes or flavours as you notice every detail of your experience?

See all aspects of your place as you are in it now.

What do you see,

Smell,

Taste,

Hear and feel?

And as you move calmly around your sanctuary,

Notice a place that you can come to rest.

It's maybe a seat or a hammock.

Take rest here.

See yourself coming to rest in this space.

Settle in,

Give over your weight to this place of rest.

Surrender to rest.

As you take a break here,

Allow anything that is no longer serving you to be released to the earth or into this space.

Your sanctuary can easily absorb all that is no longer serving you.

Drop any concerns and troubles that you wish to shed here.

Consciously release and let go of the weight of these concerns.

Allow them to flow from you and feel the ease of release as you let them go.

Notice how you feel resting in your sanctuary.

How does it feel in your body?

Perhaps there is a sense of release and softness,

Of warmth,

Letting go,

Comfort,

Pleasure.

Perhaps you sense a spaciousness or a sense of light and ease.

Notice how this feels to you.

Is there a word that comes to mind now?

This word may describe the place or the feeling that is your sanctuary for you.

Consciously note this word as this is the one that you can use to take you to this space and sensation at any time.

Continue to enjoy the sense of safety and comfort.

Sink in and enjoy the sensation of calm and stillness in your sanctuary.

And know that you can return to this place at any time.

I will be silent now as you notice how your body and mind feel in this state of safety and ease.

Now draw your time to a close in this space.

Begin to see yourself coming from your place of rest.

You feel refreshed and light,

Calm and still but energised.

Hold on to that feeling of stillness and ease as you leave your place.

Allow your image to fade and bring your attention back to your physical body.

Notice the space around you,

The sounds of daily life and the other senses.

And intend to hold this stillness with you as you transition out of this meditation and back to your day.

Reviews

Very helpful. Looking forward to developing this visualisation over time.

Well paced great idea

Thank you. Usually I have a difficult time visualising but with your guidance I was able to do so with ease.

Fantastic! I love going into my special place, and I know so much more about it after this meditation. I am calm, happy, relaxed, and contented. I will bookmark this.

So amazing thanks

Lovely, calming voice.
Namaste

Beautiful
Hear warming

Nice visualisation

Calm and relaxing, thank you!

Thank you. I will be back

Really enjoyed this. I enjoy guided practices on the bus. I nodded off and almost hit my head on the seat in front.
Love insight timer. Cheers for your meditation too

nice minimal scenic guidance lets
you make your own safe place!

Love choosing a place where I can be calm

Easy quick relaxing meditation. Thank you Kirsten!!!

When it's a dull day out there, perfect way to Visualize Paradise:)

Lovely voice and visualization.

Beautiful, peaceful guidance to creating my inner sanctuary.

I’m continually returning to this beautiful meditation. It always relaxes and recharges me . As an Australian it’s great to hear another Australian accent. Thank you