Hi and welcome to the Heart Breathing podcast.
My name is Linz.
I'm a writer,
Meditation and yoga teacher and I'm very excited to say that this is episode 1.
These podcasts have been created to give you some well-earned time out for yourself to rest,
Reduce stress and sleep better.
A space for balance.
Today I'm going to take you on a journey into your own inner sanctuary.
A place where you can come in those times where you just need some space from everyday life so you can relax and wind and enjoy a bit of time out just for you.
So let's get prepared.
You could do this lying on a bed,
On the sofa,
Sitting in a chair or perhaps your yoga mat.
Grab as many blankets and pillows you think you'll need to support the body.
Get yourself nice and comfortable and whenever you're ready,
Close the eyes.
Take in a few deep cleansing breaths.
As you exhale just let go of as much air as possible so you can invite in fresh new air.
It's time now to relax the body,
Relax the mind and go on this journey.
With this awareness of the space that surrounds you,
Start to feel into the parts of the body that are connected to the support system beneath you.
Drawing your awareness to any sounds that you can hear outside of the room.
Sounds inside of the room.
Noticing the temperature of air on the skin.
Begin to follow the flow and the rhythm of the breath as it comes in and out of the body.
Be aware of the sense of presence,
Of being here even if the mind is still very much in thinking mode.
That's a natural part of this process.
Can you sense energy in the body?
Washing,
Tingling,
Vibrating?
The thoughts,
The emotions,
The energy will shift and change and some sensations may be more prominent than others.
Draw the awareness to the mind's eye.
You could imagine having a large blank movie screen just above the eyes in between the eyebrows.
And on this movie screen,
Begin to visualize a peaceful,
Happy place.
This place could be somewhere you've been before,
Somewhere where you would like to go or somewhere your visual mind has just created.
This place is your sanctuary,
A place that makes you feel safe,
Connected,
Grounded and calm.
Allowing the experience to unfold naturally,
You get to choose all of the wonderful objects,
Sounds,
Sights,
Noises,
Smells and perhaps even tastes that make up your sanctuary.
Let's begin to use the senses to navigate this special place.
Take some time to look around.
What can you see?
Look into the distance.
Look up close.
Gaze up to the ceiling or the sky.
Look down to the ground.
What objects are there?
What objects,
Shapes and colors within your sanctuary interest you?
Rest into your sanctuary and take a few moments to really soak up the sights.
Absorb everything.
And don't worry if the mind wonders.
If it does,
Just gently guide it back.
Begin to turn to the sense of touch.
What can you feel?
What textures surround you?
What can you feel under your feet as you walk around?
Is there somewhere comfortable to sit?
Perhaps you want to lie down somewhere.
Pause for a moment and simply be present.
What's the temperature of the air like on the skin?
Notice your breath in the sanctuary.
Deep,
Slow,
Calm and relaxed.
As you breathe in through the nose,
Is there a smell present?
Imagine that smell.
Let it come into your senses.
Is there a taste?
This taste or smell reminds you of comfort.
Slowly draw your attention to what you can hear in your sanctuary.
Notice the sounds in the distance and the sounds up close.
Do they change in volume,
Tone?
Do they blend with each other or distinctly different?
Maybe there's music.
A favourite song perhaps.
Noticing the sound as rhythm.
Perhaps you focus on just one sound or if it feels relaxing drift from one sound to another.
Take some time to pause and let the sounds come to you.
What emotion is present in your sanctuary?
It could be happiness,
Calm,
Relaxation,
Peace,
Confidence,
Bliss,
Joy or something else.
It's okay not to have words to put to feelings.
Just allow your body to fill up with the emotion.
Every cell in your body knows how to feel in your sanctuary.
Take a moment or two to really feel how it feels to be here.
As you immerse yourself into your sanctuary,
Begin to relax the body,
The whole of the body.
This space for you to come back to whenever you need it.
Begin to let go of your sanctuary but hold these feelings in the body.
You can take these feelings with you in your day to day life.
Gently begin to return your awareness to the space you're in now.
Have an awareness of the physical body lying down within the room.
Feel the breath moving in and out of the body.
Begin to increase the breath to bring more energy in,
Preparing you to wake up.
And whenever you're ready,
Slowly open the eyes.
I want to thank you for taking this well deserved time out in your day for your health and to create more balance in your life.
The body and the mind really do become stronger and healthier from these practices.
Thank you for joining me today.
Take it easy and I look forward to connecting with you very soon.
