Begin by making your way into a comfortable position.
You may choose to sit upright in a chair or sit on a cushion on the floor,
Or perhaps you lie down on a comfortable surface.
Whatever you choose,
Take a few moments to get nice and comfortable,
Relaxing into all four curves of your spine and releasing yourself from any external distractions.
Once you're in that comfortable space,
Begin to softly blink your eyes closed.
Make any adjustments you need to access deeper comfort.
And take a deep inhale through your nose and exhale,
Sigh it out your mouth.
Begin to draw your attention into your breath,
Into your body,
And into the moment at hand.
Breathe in and out through your nose.
As you begin to center your focus,
Allow yourself to realize that you have arrived in your meditation.
Today you've chosen wellness and to take some time for yourself.
Find yourself some gratitude for making that decision and continue to focus on your breathing and focus on the present moment.
Notice the soft darkness behind your eyelids.
Notice the feeling of your body pressed into the surface beneath it.
Notice the steadiness of the surface and breathe this steadiness up into your body.
Notice the temperature of the air on your skin and the feeling of the air on your face.
Notice how this air wants nothing from you,
Asks nothing of you,
And is simply there.
In your own time,
Begin to shift your attention fully into the breath.
Breathe deeply in and out through your nose.
With each inhale,
Imagine your low belly expanding 360 degrees.
Low belly and back expanding both forward and backward,
Upward and downward.
Ribcage expanding out side to side.
Notice love and gratitude for your body as you notice its ability to breathe deeply.
Cultivate a rhythm to your breathing and continue to grow this deep 360-degree expansion with each breath cycle.
If you find any intrusive or anxious thoughts bouncing around in your mind's eye,
I invite you to wrap those thoughts up into balloons.
Thank the balloons for the purpose they once served and let them go.
Coming back to the breath as many times and as many balloons as you need to.
In your own time,
Begin to imagine your most ultimate sacred and safe haven.
This is a space where you feel completely safe,
Protected,
Understood,
And held.
It is a safe space designed to encapsulate all of your energy,
Your higher power,
And your wisest inner self.
This might be a physical space or a space from a memory.
It may perhaps just be a general sense of belonging,
Warmth,
And safety.
Perhaps you vision yourself on a beach or a mountainside,
Inside of a glacier,
Or even inside a protective ball of light.
Imagine yourself in your safe haven and begin to explore this space as you continue to breathe deeply.
Notice the structures and the textures of the space around you.
Notice the colors and notice how wonderful it feels to be in a space that asks nothing from you,
Wants nothing from you,
That sees your worth exactly as you are.
Breathe and drink in this sense of comfort,
Safety,
And belonging.
Notice where you feel this safety within your body.
Perhaps you feel a lightness or a warmth in your chest,
Or maybe something completely different.
Breathe and continue to explore your safe haven,
Noticing that your space might not be scientifically accurate.
If you're in a glacier,
You may find you can envelop in a blanket of snow and ice,
Yet still remain warm with cool air only on your face.
In this space,
You make the rules,
You maintain your own autonomy and safety.
Within this space,
Begin to shift your attention to a new area.
There is a space which contains a large TV,
Perhaps a projector screen or a large theater screen.
Imagine this space within your safe haven and turn on your TV or projector screen.
Notice that on the screen pops up a memory or a situation that represents your holiday conflict.
Continue to breathe and ground into your sense of safety as you watch this conflict play out on the screen,
Remembering that you are simply an observer,
And you are still safe and held within your safe haven.
Notice any changes or shifts in energy your body might be experiencing as you watch the situation play out.
Deeply reconnect yourself to that sense of safety,
Grounding yourself back into your body,
Back into the textures,
The colors,
The sensations of this safe and comforting space around you.
Continue to breathe deeply as you draw your gaze back to your television or projector screen.
Notice that the narrative has shifted.
You find yourself in your highest self with your wisest mind,
Choosing to find the optimal result of this scenario.
You find this wise,
Most peaceful version of yourself with an influential energy,
Allowing all others involved in the situation to also act within their wisest,
Most high vibrational selves.
You watch your screen as the conflict begins to resolve,
All those within the situation coming from a space of healing and love and understanding.
Notice how it feels to watch the situation resolve and continue to breathe into your safe haven.
In your own time,
Begin to switch off your TV screen or projector.
Take one more deep breath to drink in your safe haven and the comforting energy it brings you.
Remember as we go throughout the chaos and the bittersweetness of the holiday season,
You are always welcome to come back to this space.
Taking a short break or a long break to breathe into your safe haven,
A space where you are fully respected and where no negative thoughts or outside energies can affect you.
Pull your hands together at your heart center and press your thumbs into your sternum.
Let's end this meditation with one round of cleansing breath to set aside the safe haven for when we need it next.
Slowly begin to blink your eyes open and take your time to return into your physical space.
Until next time,
Namaste.
