Let's get comfortable.
This visualization is done best lying down.
Maybe you would like a blanket over your torso or something over your eyes.
Find a perfect spot that will allow you to drift into a deeper state of relaxation.
Let's start by bringing the attention to your breath.
Not altering it,
But just feeling its presence.
Light,
Cool air enters the nostrils.
Warmer air exits.
Where else can you feel the breath?
Your belly?
Your chest?
Your ribs?
Can you allow a deeper sense of letting go on your next exhale?
This imagery will be taking you into a sensory experience.
A journey of compassionate touch and healing.
Allow your attention to drift to the space behind your eyes.
We start with a blank slate.
You start to notice a scene appearing on the back of your eyelids.
As the scene comes into a bit more focus,
You realize you are looking out at a staircase.
This staircase will be leading you deeper within the realm of your own mind.
Leading you down to a door,
A portal if you will,
Which will lead into your own inner refuge.
A place in which you will feel safe,
Warm and nurtured.
As you take a better look at the scene,
It almost seems like it's in a different world.
Not quite in focus.
It becomes apparent that you are standing behind a thin veil.
Move the veil out of your way and step into the scene.
Notice that everything just became more vibrant and alive.
Slowly start to walk to the top of the staircase.
Take a moment to observe the nature of the stairs.
Get a sense of their stability.
Feel your foot as it takes the first step down.
How grounded it feels.
Notice that with each step you can feel your body becoming more at peace.
More relaxed.
Your mind just enjoying the simplicity of stepping softly down the steps.
No responsibilities,
No timeline,
No limitations.
Continue down the steps until you come to a door.
Standing in front of the door,
You notice it is slightly ajar and you gently press it open.
As you peer in,
Your eyes take a moment to adjust to the dimly lit refuge.
Looking inside,
You immediately sense the most nurturing,
Loving energy.
There are plants hanging from the ceiling,
Shag rugs on the floor,
And soft light filters in through a skylight up above.
In the center of the room is a massage table draped with a soft lambskin.
All your instincts tell you to get on the table and lay down on your back.
Warmth starts to emanate up from the table into your muscles and into your bones.
You become enveloped in the safety of the refuge.
You notice a deeper exhale releases any last remnants of tension you may have brought with you.
You close your eyes.
The most comforting,
Trusting feeling washes over you as you feel the presence of supportive hands resting on your shoulders.
Your shoulders soften under the hands.
You instinctively feel the benevolent nature of this presence.
The hands firmly move up the underside of your neck.
You can feel the stretch,
The length of the muscles,
The space between the vertebrae.
It induces a deep,
Relaxing breath as you allow yourself to enjoy the feeling of being supported.
The hands come to rest under the back of your head,
Cradling the weight of your skull,
Just holding space,
Encouraging ease and trust,
Just being and breathing.
You may even feel a hint of movement as the head and neck gently unwind.
The hands move now to the sides of your head.
Just lightly resting on the temples.
Feel the energy of these compassionate,
Healing hands.
Mental fatigue dissolving.
Lightness.
Feeling these spaces.
As the hands move off the temples,
You feel one hand come to rest on your chest,
Over your heart center.
The weight of this hand is comforting.
The other hand is placed under your upper back between the shoulder blades.
It's like your heart is being held.
Just breathe.
The hands move with ease.
You can now feel one hand under your lower back on the sacrum and the other at the base of the back of your neck.
You may feel a deep sense of maternal love here as your body is experiencing an internal rocking like we naturally find ourselves doing with babies.
A fluid that surrounds the spine moving like a river between the hands.
Sensing the gradual shift,
Feel as the hands move down and onto the hip bones.
Feel the warmth of the hands.
The weight of the hands.
So grounded.
Feeling to feel a subtle side to side rhythm as the hips are being lightly jostled back and forth.
Moving to the foot of the table.
Feel as the hands press gently on the tops of your feet,
Stretching the ankles.
As the pressure releases,
The feet relax outward.
You feel a gentle squeeze on each of your big toes and then on each toe after.
The hands now just hold your feet.
Thumbs lightly pressing into the bottom and fingers wrapping the top.
You are supported.
You are held.
You are loved.
Your body and your mind so at ease.
It's almost as though it's just your soul lying here on the table.
Relax deeply for a few moments before we begin our journey back.
Int cine Deracada It's time now to leave the refuge.
And return.
Gently sit up on the massage table.
And gather your bearings.
Take a last look around and soak in the sensations of being here.
You are leaving the room but taking with you its gifts.
As you walk through the door and start up the stairs,
You sense a lightness in your step.
Almost a floaty feeling as you get to the top.
Walk quietly back to the veil and step through.
Finding yourself back in the room and back in your physical body.
Softly open your eyes.
And wherever you are in your day or in your night,
Move with intention while you allow yourself to absorb and to integrate all the nourishment you've received.
