My name is Megan and you are listening through Insight Toma and this is my meditation.
So today we're going to be establishing a safe space for us that we can visit whenever we need it,
Whenever we're feeling unsafe,
Maybe in the waking world,
Maybe it's a place we visit just before we sleep,
Maybe it's a place we visit when we feel out of control.
And know that you can revisit this meditation any time you need reminding or clarifying what safe looks like to you.
This place,
This environment may change over time.
But just be flexible and trust your instincts with what flows.
Don't force any visualisations that may arise.
Just allow yourself to witness and not to force a meditation but simply to receive a meditation.
So in the position you have chosen to meditate in today,
Just soften your entire body into the ground below you.
And start to feel roots growing from your body into the earth,
Soaring through soil,
Rock,
Sand and crystal until it attaches to the womb,
The core of Mother Earth,
Rooting you and grounding you into this space,
Into your location as you listen.
And as you ground,
Feel the space above you and that universal pool and the stars,
Planets,
Moons.
And just feel that two-way pool expanding your awareness but keeping connected to the earth below you.
Surrendering into the ground and softening your skin,
Melting into your body.
Now I'd like you to bring your attention to your breath.
Notice where you are breathing into,
Are you breathing into your chest,
Your throat or stomach?
Perhaps you're breathing into certain body parts that feel tension and if so,
Keep breathing into that body part until it softens with you.
And eventually I'd like you to begin to breathe in through your nose and out through your mouth.
Letting your inhalation dive to the base of the spine and have your heavy exhalation clear from deep below.
In through the nose and out through the mouth.
Feeling the connection between the base of the spine and the top of the throat,
Running a straight line of fresh,
Renewing energy.
And let the glowing breath travel down the tunnel you have created,
Revitalizing you.
As you breathe out,
Release any dark stagnant air or energy you may be holding onto.
Perhaps you're listening to this in the morning and if so,
Clear the air that's been stored in you while you've slept.
If you're listening to this at the end of the day,
Clear the breaths you've held throughout your day,
Relaxing deeper into your body.
And as you breathe in,
Let the breath open up your joints and muscles,
Creating lightness,
Freedom and stillness.
And as you breathe out,
Removing any past,
Any present moments and any future moments and staying aligned with right now.
Losing any expectations for what's to come,
Any expectations for this meditation.
And losing what happened before this.
Each breath in,
Awakening your cells and energy centers.
Breathing out and losing any masks we may hold for ourself,
Even down to our name.
Breathing away any personas,
Any versions of ourself we put up that hide our true innate self.
So as we breathe in,
We're diving deeper into that subtle energy from within.
The you that is forever present.
Forever with you and only you know truly.
The energy from birth.
And let this imagery blind you of the outside world,
Solely to focus you in this journey to the inner world.
And if you are distracted by any external sounds,
Simply acknowledge that they are out of your control.
And just allow an inner smile to show acceptance with that and surrender into that space where you have chosen with your time to meditate.
So allow life to continue around you.
And constantly let go.
If any chatter in your mind rises,
Welcome it.
For the more we can become familiar with our chatter,
The more we can create a relationship.
By angrily asking it to leave,
It will just be louder.
By acknowledging it and accepting it,
It can pass through us and sit beside us and respect us.
So through each breath in we accept and each outward breath we surrender.
And start now with each inhalation as you breathe in,
Find that pause at the top of the breath where you can't breathe in anymore and you're waiting for that outward breath and just observe that stillness.
And when you're ready,
Breathe out and find that same pause but at the bottom of the breath at the end of that exhale.
Your mind,
Body and spirit waiting in stillness,
Ready for that inward breath,
Breathing in and finding that suspension again at the top of the breath.
Observing that sensation and breathing out,
Finding the pause again.
Simply witness.
Slowing down your breath in.
Hold.
And out.
Hold.
Do this in your own time and just constantly acknowledge the weightlessness that you feel and allow it to deepen more and more.
And when you're ready,
You can return to the starting point.
And when you're ready,
You can return back to a normal breath.
But keep that essence,
That feeling of that suspension that we connected to and know that this breath,
The suspension with the breath is something you can access whenever you feel particularly distracted.
Or even in your everyday life,
It's a way of connecting back and slowing down your breath,
Your heart rate coming into your body.
I'd like you to begin to imagine a beautiful,
Warm,
Glistening gold liquid landing and entering through the top of the head.
And this liquid will eventually run through your entire body,
Relaxing and softening your physical and mental self.
Let the liquid begin to drip down your face.
Relaxing your brow.
Releasing the tightness in your eyes and eyelids.
Releasing your jaw and softening your lips and tongue.
Let the liquid trickle down your throat and neck,
Helping you to relax.
Allow it to pour down your shoulders and ooze down your arms,
Reaching to the very tips of your fingers.
And then feel it trickle down your chest,
Into your heart space,
Into your lungs,
Upper back.
Let it fall down your spine,
Into your internal organs,
Your abdominals.
And feel it immerse deep into your pelvis and buttocks.
Your body feeling heavier and heavier as you feel the sensation of being lighter and lighter.
Feel it relax your thighs,
The bones,
The tendons,
The skin.
Feel it oil your knees,
Calves,
Shins into your ankles.
Down your feet and into each,
Every toe.
Feeling your whole body immersed in this gorgeous liquid.
Fully released.
Fully relaxed.
And fully surrendered.
And just take a deep breath in.
And just sigh out that final release of tension into your body,
Into the meditation.
And as you relax deeper and deeper,
I want you to picture yourself and feel yourself under the surface of the ocean.
The current is soft and you can see the moon reflecting its light upon and through the water.
Feel weightless and allow your mind and body and soul to sink deeper and deeper.
Coming back to your breath.
And in your mind's eye a door appears.
An entrance of some sort.
This gateway leads you to your sanctuary,
Safe space,
Your home.
And what does your door look like?
Watch the door as it starts to evolve into the entrance of your home.
And how does it make you feel?
And when you feel the look of your door has been complete,
I would like you to approach it and begin to unlock it.
And as you open the door you see nothing but light.
A light that is familiar,
Eclipsing your vision.
And as the light fades your sanctuary,
Your safe space,
Your home begins to come into existence.
This place can be somewhere you've been before.
Somewhere you have never been before.
It could be by an ocean or a mountain,
In a room,
Anywhere that you feel safe.
This place could be in the depths of a forest,
At the bottom of a deep lagoon or high up in the sky.
You could travel to a different dimension and be on a planet,
On a world that only exists in your imagination.
Somewhere that makes sense and feels right for you.
Even if it's simply a colour,
Or a word,
Or a feeling.
There are no limits to where you feel safe.
Test different environments until you find that one that is perfect for you right now.
And when you have settled with the ideal space,
I'd like you to sit,
Lie or stand.
And simply breathe.
Breathe in your surroundings and start to add detail to your safe space.
Bring it to life.
What do you see around you?
What colours fill your vision?
What is to the left of you,
To the right,
In front and behind?
What textures fill your space?
Are there elements like water,
Fire,
Earth,
Air?
Rock,
Grass,
Trees,
Buildings?
Perhaps there's special items or treasures?
Is there someone or something there with you?
Or are you by yourself?
What do you hear?
What can you smell?
What temperature is it and what do you feel against your skin?
Noticing what time of day it is,
The sky above and what colours you see.
What light is it projecting on the world around you?
Sunrise,
Sunset,
Middle of the day or middle of the night.
Admire and feel it one with the world around you.
I'd like you now to find a mantra.
Whether it is Sanskrit mantra,
If that's in your practice.
Or even if it's simply,
I am home.
I am safe.
I am my sanctuary.
Any sort of affirmation or mantra that resonates with you.
And once you've found it,
I'd like you to say it whilst in your space.
You can speak it out,
You can whisper it,
Shout it,
Write it,
Sing it however it feels right for you.
This space you have created is available to you anytime whenever you may need it.
All you would have to do is close your eyes.
Perhaps say the mantra,
Breathe and open the door.
This place is free from harm.
Only you are the god,
Goddess of this place.
And you are protected.
Protected by your guides,
Angels,
Spirits or whatever you believe.
This is a place of protection.
However you feel protected.
This is its home.
Now in whichever way you want,
I would like you to show gratitude to this space.
With knowledge that you are welcome to return.
Now take a deep breath in and as you breathe out the world around you clicks into stardust and enters into your heart.
Feel yourself light up as its particles fill you up.
This space is always within you.
I would like us to take three deep breaths,
Sighing out as we breathe out,
Breathing in.
And with that outward breath just start to twinkle your fingers and toes.
Keeping the eyes closed,
Start to just bring circular movements into the wrists and ankles.
Allow that movement to travel into the limbs,
Only slight movements.
Into the pelvis,
Hips and shoulders.
Undulating the spine.
Maybe some slow,
Small and controlled head rolls.
And then keeping the eyes closed,
Place your hands together and start rubbing them together to generate heat.
And once you've generated the heat,
Place your hands over your eyes,
Keeping your eyes closed.
And just observe and witness any colours that may arise.
Any insights,
Messages.
Any intuitive thoughts.
And when you're ready you can blink your eyes open and let your hands melt away from your face.
What I always encourage after meditation is perhaps having a notepad and pen or a journal nearby to just note down how it was for you.
Perhaps any key words or experiences or just simply an acknowledgement on how you feel now.
What it is that you were needing to acquire or celebrating any moments of gold.
Thank you for tuning in.
I hope you enjoyed or found peace in some way.
I'll see you out there.
