Think meditation is hard?
Do me a favor.
Take a slow,
Deep breath in.
And now breathe out.
Congratulations.
You just meditated.
Hi,
I'm Crystal Joukowsky,
And this is Breathe In,
Breathe Out,
A weekly mindfulness and meditation podcast for anyone ready to own their own shit and find a little peace while doing it.
Welcome to Breathe In,
Breathe Out.
I'm Crystal Joukowsky.
This guided meditation is one to help you create your own sacred,
Safe space.
So let's start by breathing in.
And breathing out.
Take another deep breath in,
Up through the nose and down into the belly,
And out.
And then another deep breath in and out.
With each breath,
Pay attention to how your body shifts and changes.
Your breath comes in and you feel it cool your nostrils.
And you feel your chest expand.
And as you breathe out,
Feel how your tummy goes down,
Your chest goes down,
And your body feels more relaxed as the muscles let go.
And you keep breathing in.
Your shoulders go up a little while you take that deep breath in.
And then they come down and settle as you breathe out.
Your arms rotate out just a little as you take that deep breath in.
And they rotate back in as you exhale.
Continue.
Nice and gentle.
In and out.
As you feel your body release and relax,
You sink into the surface that you are on.
You allow your body to be cradled and fully supported while you breathe in and out.
Each breath relaxing more.
Releasing more.
Each breath grounding and healing.
Breathe in and out.
We're going to create a sacred space.
This is a space you can always come to to just sit and heal.
So with your next deep breath in,
We're going to allow our mind's eye to open up a little bit.
And I want you to visualize a clearing in a forest.
This is a very round space with tall trees surrounding you.
It's beautiful.
The trunks are strong and majestic.
You know their roots go deep.
Take in the colors that surround you.
Allow yourself to really be in this space.
Look and see.
Are you wearing shoes?
Or is the forest floor one that you would rather be shoeless and connected to?
Is it soft dirt or moss covered?
Maybe there are some leaves.
It just feels so grounding and connecting in this space.
Can you feel your body settle in?
If you follow the tree trunks up,
You see the canopy and the way that light comes through.
Just the perfect amount.
Just for you.
The temperature is just right.
It feels good to be present.
As you breathe in,
Smell the forest and you breathe out.
From this space,
You may go to other spaces.
It's like a portal.
It is safe and grounding and beautiful right where it's at.
And it has a purpose for you to find safety and comfort in.
From here,
You may go to another space.
This is your landing pad.
You may find that you from here are brought to a large stone by water.
A babbling brook flowing by or a large meadow.
You may find from here you are brought to a universal calm vast space.
Or perhaps there's a building.
Marble temple.
It feels good for you.
You may find that you just want to be in the forest.
That it feels good.
This is your space.
This is your time.
When you feel you need a boost of self-care,
You can always come here.
You just take a few breaths and allow it to appear in your mind's eye.
You may find that from here you go down into a cave.
Just cozy and protected and warm.
Only good things come here.
Opportunities for healing and growth.
A gift and a space for you to be able to explore and understand.
To gain knowledge,
Compassion and healing.
Begin your surroundings one more time.
If you have found yourself whisked to a new location,
Bring yourself back.
Begin taking deep cleansing breaths to return to presence,
To return to awareness.
Take another deep cleansing breath and pay attention to the surface that you are on.
Start to feel how it cradles you.
With another deep breath,
Wiggle your fingers and your toes.
Becoming ever more present and alert.
Before you take another breath and you open your eyes.
Completely here in the now,
In the moment,
Ready to face your day,
Knowing that you can return any time you need that moment of peace.
If you need to,
Stomp your feet a couple times to be more connected with the earth,
To be more awake and grounded.
I hope you come back.
I hope you sink in and enjoy.
I hope you find love and gratitude in that sacred,
Safe space that is your gift to yourself.
I look forward to seeing you again.
I hope this moment of self-care and healing brought you some hope and peace.
I'm Crystal Dikowski on Instagram,
Facebook and YouTube,
And I hope you check us out and follow along for more content coming soon.
I look forward to being with you again here on Breathe In,
Breathe Out.
Until next time,
Take care.
