Welcome to Michelle's Sanctuary.
You're listening to a calming and healing meditation meant to offer relief from migraines and headaches.
This may also help if you are suffering from nerve pain or chronic pain.
Always consult with a doctor for any medical concerns you have.
This recording may be used as a complimentary tool to help you relax in addition to treatments you are already using.
You may listen whenever you need.
And I will guide you in and then out of a trance state.
But if you would prefer,
You may use this guided meditation to also lead you into a healing nap or sleep for the night.
With repetitive listening,
This may have more efficacy.
But this is a tool that you may use in whatever way best serves you.
So find a tranquil place where you may lay down and close your eyes and tune within yourself.
Because you know your body and what you need more than anyone else.
My name is Michelle and I am here as a gentle guide who welcomes you with open arms as you try and find more ease and relief.
In this space,
You are free of judgment and so too may you let go of any judgment you have of your current situation and what you are feeling by just breathing in and letting it out.
Breathing in the word let and out the word go.
You may even see the word let floating on the air that you inhale right now.
And let your mouth form a circle as you exhale and visualize the word go floating away from your lips.
And one last time,
Breathe in the word let and breathe out the word go.
You are letting go.
There is pain and then there is the stress experienced from pain and then there is also the heightened pain that comes from the added stress.
So it makes sense that if you can take this time to untether yourself from the entanglement you may have with stress that the pain may be dialed down.
For you may not always be able to control everything.
So for today,
You may simply try and control what you can.
Your bodies are very good indicators of what is going on and when something is amiss.
And this pain you are experiencing is your body's way of letting you know that you must slow down and take this time for respite.
Everything else matters right now beyond finding you comfort and ease and safety.
And you are doing just what you need to be doing this moment.
Allowing yourself to disengage from all the stimuli in our daily lives.
Our senses are often overwhelmed and reach a point of being overstimulated.
And in the confines of your sanctuary right now you may visualize an oversized dial that is assigned to your life and all its happenings.
Watching as it is tuned down,
Down,
Down.
Allowing yourself to take this mental holiday.
Assessing how you feel right now.
Not fighting it or resenting it.
It just is.
And even when dealing with recurring pain and migraines,
You know from experience that pain can never completely radiate at the same level at all times.
It ebbs and flows.
And perhaps right now it may feel bad.
And perhaps when it is not so bad,
You have a fear that it could return.
This is a very natural response.
But you need not anticipate what has happened as happening again.
And you need not anticipate what may come.
And guide yourself to right now where you are safe.
Where you are taking this time that your body has requested for reconnecting as you take a little mental vacation.
I would like for you to visualize that you are in a French Normandy inspired mansion with cool marble stone walls and soft natural light that cascades through the French windows.
You are adorned in lightweight,
Billowing linen that brings a lightness to your body.
And when we are experiencing migraines and pain,
Our body feels bogged down and heavy.
But in this open-air castle-like space,
You feel as if you are floating down the long cool hallway that leads to a dark retreat in the room that awaits you.
You approach the door to your room and your hand grasps the cool brass engraved doorknob.
And like a stream of cool waves,
The tingling coolness travels from the palm of your hand,
Up your arm and to your torso,
Spreading in a refreshing wave that neutralizes the inflamed nerves and muscles that have been bothering you.
You enter the cavernous room that is cool and welcoming,
With a fragrance of eucalyptus that is hung around a marble fountain set within the wall and illuminated by an indigo light.
You close the heavy wooden door behind you,
Sealing out any noise or distractions from the world outside.
A ceiling fan gently moves the slightly chilled,
Clean air of the room just above the king-sized bed that awaits you.
You approach the bed and get into it,
Very much welcoming this refuge and the opportunity for a little nap.
Tucking yourself beneath a weighted velvet comforter,
Your head falls upon the cool softness of the fluffy pillows as you feel safely tucked in.
The windows run from floor to ceiling and are adorned by curtains made of the same thick purple velvet that adorns the bed,
Sealing out all light and sounds as well.
Feeling as though you're in a dark,
Healing cocoon,
You close your eyes and focus on the sound of the flowing water from the fountain.
Enjoying the warmth beneath the heavy bedding,
You find your head and face are exposed to the chillier air that flows around the room like a numbing wave,
Softening the edge of your pain.
Just as the briny ocean waves help soften the edges of broken bottles into smooth pieces of sea glass,
Visualizing the process of softening that naturally occurs with time and with letting go,
And noting how that broken glass goes with the flow before it transforms.
Inhaling and exhaling,
You are in this sanctuary,
Free to go on holiday,
And so too are all the firing nerves and muscles and neurons in your body that have been working in overdrive.
Sometimes miscommunication may occur,
Deliveries may end up at the wrong address,
But you are in charge,
At your very own control center right now,
And you may redirect all the parts of your body,
Currently delivering these signals to you.
Let's personify all the nerves and muscles and veins and arteries,
Imagining that they are like workers at a post office.
And now it is time for them all to take a vacation,
And you may go around to every little worker,
As this is your body and you are in charge,
And gently let them know that they may go off duty.
As is the case with some employees,
You too may have staff members that are addicted to overworking.
You may need to go whisper to these messengers of pain a few times,
Just letting them know that they have the day off starting now.
You have received all the messages that you need to understand,
And you have heeded them so they have earned this time off,
As you have taken the advice to find rest.
And now that you have,
So too may all the working parts of your body that have been sending these messages of pain and tension,
They may take a little vacation right now.
When any time a part of your body flares up or a tingle of discomfort finds you,
You may go to the source and issue a gentle reminder that today everyone has the day off.
And on this special holiday,
You may let yourself fall heavy upon the bed,
Feeling relaxed as the cool air of the room is numbing your head that rests upon the softest of pillows.
Focusing again on the flowing sound of water from the fountain in the wall as it conjures this dream within a dream sensation,
Your thoughts are drifting to that of a secret garden.
And you visualize your clean bare feet stepping upon the lush emerald grass of this secret garden.
You feel a gentle breeze that allows each blade of grass to dance and massage your feet with each step.
It is just after dusk when you come upon an archway of roses in bloom,
Extending your hand to feel the soft petals that are in a rainbow of colors from lilac to canary yellow to magenta to fuchsia and cornflower and vanilla white.
Continuing on the path below this trellis,
You come upon tall rows of bamboo that surround a naturally formed pool of indigo water.
You remember hearing about the secret oasis,
Where the water is known to contain native naturally occurring minerals that have healing properties.
Peering across the opalescent moving water,
You notice a waterfall flowing freely from a stream that runs above and glides down a shimmering charcoal gray stone wall.
Watching as the water surrenders to gravity and splashes upon the rocks and pool of deep water below,
You allow your bare feet to step upon the smooth silvery rocks,
Framing the edge of the water,
Gracefully gliding into its tepid embrace.
And still adorned in your billowing soft linen,
You may make the choice to remove your garments or to float in the warm water while wearing them.
You are free to explore whatever feels best and only you know what feels best.
But you are protected and alone in the secret oasis that is just for you.
Without any concerns of privacy,
Because this is your sacred respite that only you have access to,
Allowing your body to give to the gentle flow of the warm pool.
You lie on your back and just float,
Feeling weightless and free,
Just like that broken glass at sea.
You surrender to the water and let it smooth away any harshness that may remain.
The healing minerals of this indigo pool give a slightly metallic taste to your lips.
As your hair spreads out around you,
Its tresses are like tendrils that ebb and flow,
Completely unguarded.
Above,
The twinkling night stars are like metallic glitter upon a purple-black velvet canvas and you watch as they shine upon you and your secret oasis.
And you inhale again the word let,
Seeing this word spell out above you,
In the stars shining above.
And then exhale the word go,
Watching as it leaves your lips and travels to the sky,
Now illuminated with the words let go.
And you may even,
If necessary,
Give another gentle reminder to your body and any firing cells that have yet to take their leave,
That they are on vacation,
No longer required to send a signal to you.
As you are the one sending the signal to your body that all is well and you are letting go.
The current of the pool leads you so that your flowing hair and head is safely resting upon a bed of rocks beneath the waterfall and the stream of much colder water from above is falling upon your forehead and temples and collecting around your neck with a numbing,
Tranquilizing effect.
It reduces inflammation.
The rest of your body is relaxed and floating in the warm indigo waters of the pool,
Allowing a healing and tingling sensation to spread from the tips of your toes all the way up your spine to the base of your neck as you surrender to this moment amid the safe surrounding walls of bamboo that rustle in the breeze around you as the brilliant full moon above casts a silvery white gleaming light upon the healing pool.
You close your eyes and enjoy the sensation,
Remembering how nice it is to have something that occurs simply for pleasure as all parts of your body may surrender and accept it is okay to go on this retreat and turn down the dials for the night,
Inhaling let,
Exhaling go,
Noting again as the words appear engraved in the night sky by silvery stars.
You vow to let go more often.
Your body has reached its capacity for all it may hold onto and the pain you have experienced may have been your indicator.
But going forward,
You may find yourself realizing even before this indicator goes off that it's time to take an early vacation to regroup and surrender,
To clear out all the things your body does not need and can no longer retain at full capacity,
Just as the waves of healing water flow between the smooth,
Slick rocks of the shoreline,
So too do the healing vibrations flow through your veins and arteries,
Pulsing with your heart in tandem,
Nourishing you from head to toe,
Floating and drifting,
Your head nuzzled beneath the chilled,
Refreshing indigo water of the waterfall,
Your body warmed and caressed by each gentle wave,
Staying in this space or allowing your mind to transport you back to the dark sanctuary of your room,
Either way surrounded by a velvet sky or beneath a velvet comforter as you take in the feeling of softness,
Soft and easy as you ebb and flow,
Fully relaxed.
You are doing so well.
You are welcome to acknowledge how well you are doing,
Trying the best you can.
Even when being in your own body is not the most enjoyable,
You are doing all you need to do to make your own body more hospitable for you.
And you always have the power to do this because you are very capable and at the helm of the control center.
You may take this time before drifting away from my voice to bring yourself out of this trance state or you may allow yourself to transition towards sleep.
Inhaling let,
Exhaling go,
Letting go.
Your temples and jaw are so relaxed and soft,
As if warm wax,
Letting out any last ripples of tension.
And you may come back and listen to this recording again if you need.
You may close your eyes at any part in your normal day and visualize the secret garden oasis that exists for you,
Cooling your scalp and head as you float beneath a brilliant sky.
Realizing that even if only a few minutes are available,
You may take them and retreat within,
Whenever you can,
To find the stillness and this easy place to exist.
It is always deep within you.
It is always there for you to access.
Letting go right now.
Feeling the dissipation of tension,
Enjoying the softening of pain,
The gradual smoothing of glass that brings you to right now.
Free to flutter open your eyes and return to your day as I count you out.
Five,
Four,
Three,
Two,
One.
Back to the room.
Back to right now.
Thank you for listening.
And most importantly,
Thank you for honoring yourself and doing something just for you that you so rightfully need and serve.
Thank you.
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