Guided Meditation: Kindness And Grace

In this Guided Meditation, you will create your own Inner Sanctuary. Your Inner Sanctuary is your place of refuge, a place where kindness, comfort, and grace exist in abundance. Using your imagination to fill in the details, your Inner Sanctuary will come to life. Enrich your meditation practice by drawing or journaling about your Inner Sanctuary when you complete the practice.

Transcript

Kindness and Grace This guided meditation will help you reduce your response to stress and leave your mind feeling more focused and at ease.

As you are guided,

You will connect to your body's innate ability to heal and restore itself.

Kindness and Grace will provide the same restful benefits as a two-hour nap.

You can lie down on the bed or on the floor.

If you are on a bed,

Be sure to use a very small cushion or no cushion at all under your head.

You will want the head to be gently supported without tilting the head up or down.

Find a position where your face is parallel to the ceiling with the back of the head gently cushioned.

If you are lying on the floor,

It is helpful to place a small folded blanket or bath towel beneath your head.

You can also put a large cushion underneath your knees to support your back.

If you tend to get cold,

Cover yourself with a blanket or put a warm sweater on and socks.

If the room is light,

You can cover your eyes with a small cloth or eye pillow to filter out the light.

Make any adjustments that you need to get comfortable in your space.

Now settle in.

Let your body take up all the room it needs to fully relax.

Let go of any lingering thoughts and close your eyes.

Enjoy this time of rest.

If you happen to fall asleep,

Your ears will continue to hear me.

Your body and mind will receive the full benefits of the practice.

Bring your attention now to the center of your heart.

Feel the rhythm of your heart beating as your breath moves in and out.

Here in your heart you have your own inner sanctuary.

Your inner sanctuary is filled with kindness and grace.

Picture your inner sanctuary now and fill in every little detail.

Notice objects,

Sounds,

Music,

Colors,

And the setting.

Create your inner sanctuary as a place you can return to for comfort,

Kindness,

And grace.

Join me now as I guide your awareness through your entire body.

Bring your awareness to each part of your body as you hear me name it.

If you don't notice every part,

There's no need to worry.

It is not possible to make a mistake or do this wrong.

Your experience will unfold exactly as it is meant to be.

Bring your awareness to the very crown of your head.

Sense the space between the crown of the head and the brain.

Feel the brain begin to rest and soften away from the skull.

Now notice your whole face,

Aware of the forehead,

Temples,

Cheeks,

Jaws,

Chin.

Notice the space between the eyebrows,

Between both eyebrows.

Feel the right eyebrow,

Left eyebrow,

Both eyebrows together.

Feel the eyes,

Eyelids,

Eyelashes.

Become aware of the space between the eyelids and the eyes.

Sense the back of the eyes deep in the sockets,

Two eyes gazing inward.

Bring your attention now to the bridge of the nose and feel the whole nose as one.

Notice the tip of the nose,

Sides of the nose,

Both nostrils.

Feel the right nostril breathing.

Feel the left nostril breathing.

Feel both nostrils now,

Both nostrils with air flowing in and out.

Become aware of your ears,

Noticing right ear,

Left ear,

Both ears together.

Observe the earlobes,

Ear folds,

Ear canals deep inside the ears.

Bring your awareness to the forehead now.

Feel the right side of the forehead.

Feel the left side of the forehead.

Feel the whole forehead now,

The whole forehead as one.

Notice temples,

Cheekbones,

Upper jaw,

Lower jaw.

Become aware of the place where the jawbones meet.

Feel the space between the jawbones.

Sense the whole mouth now.

Notice the upper lip,

Lower lip,

The space between the lips.

Feel the space.

Become aware of the inside of the mouth.

Observe teeth,

Gums,

Inside the cheeks.

Feel the top of the tongue,

Beneath the tongue,

Both sides of the tongue.

Feel the space between the roof of the mouth and the tongue.

Notice the space between the root of the mouth and the tongue.

Sense the whole tongue and experience the taste buds in your mouth.

Now notice the back of the head,

Base of the skull,

Back of the neck.

Feel the right side of the neck.

Feel the left side of the neck.

Become aware of the whole neck and sense the throat,

Throat center,

Inside the throat.

Bring your awareness to the whole body now,

The whole body.

Feel the right side of the body,

The whole right side of the body.

Notice the right shoulder,

Arm,

Hand,

Fingers.

Feel the right thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky.

Feel all five fingers on the right hand.

Notice the top of the hand,

Palm,

Wrist,

Front and back.

Feel the front of the arm.

Feel the back of the arm.

Feel the whole right arm now,

The whole right arm as one.

Now bring your awareness to the right hip.

Feel the right hip,

Right leg,

Foot.

Notice the top of the foot,

Sole of the foot,

Heel,

Ball of the foot,

All five of the toes.

Feel right big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe.

Sense the right ankle,

Calf,

Knee,

Front and back.

Feel the front of the right thigh.

Feel the back of the right thigh.

Feel the whole right leg now,

The whole right leg as one.

Become aware of the right side of your body and bring your attention to both collarbones,

Both collarbones.

Now feel the whole body,

The whole body.

And notice the left side of the body,

The whole left side of the body.

Feel the left shoulder,

Arm,

Hand,

Fingers.

Notice the left thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky.

Feel all five fingers on the left hand.

Notice the top of the hand,

Palm,

Wrist,

Front and back.

Feel the front of the arm.

Feel the back of the arm.

Feel the whole left arm now,

The whole left arm as one.

Become aware of the left hip.

Feel the left hip,

Left leg,

Left foot.

Notice the top of the foot,

Sole of the foot,

Heel,

Ball of the foot,

All five of the toes.

Feel left big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe.

Notice the left ankle,

Calf,

Knee,

Front and back.

Feel the front of the left thigh.

Feel the back of the left thigh.

Feel the whole left leg now,

The whole left leg as one.

Become aware of the left side of the body and bring your attention to both collarbones.

Now become aware of the space between the collarbones.

Notice your torso,

Chest,

Heart center.

Feel the front of the ribs,

Belly,

Navel.

Feel the back of the ribs,

Shoulder blades,

Lower back,

Tailbone.

Feel the entire torso,

Front and back.

Notice your whole body now.

Feel your whole body as one.

Become aware of all the places in your body where you can feel your natural breath.

Without changing your breath in any way,

Feel the breath in your belly.

Feel the breath in your chest.

Feel the breath in the center of your heart.

Your breath is the gateway to your inner sanctuary.

Follow the inhale into your inner sanctuary.

Feel the comfort of your inner sanctuary as you exhale.

Recall a time now when someone treated you with kindness.

Bring the feeling of kindness into your heart and let it fill your whole body.

Notice all of the places in your body where you can feel the expression of kindness.

Now recall a time when you experienced conflict.

Notice all of the places in your body where you feel the expression of conflict.

Now let kindness move into your heart and fill your whole body.

Feel the expression of kindness.

Now let conflict move into your body.

Feel the expression of conflict.

Go back and forth between the two,

Feeling kindness and feeling conflict.

Now feel kindness and conflict at the same time.

It's time to use your imagination.

Picture each of the images as you hear them named.

Use all of your senses and experience each image fully.

Notice all of the feelings,

Thoughts,

And emotions that rise up with each image.

Soft hands.

Prayer hands.

Beads.

Blanket.

Garden.

Pond.

Wind chimes.

Fountain.

Peace sign.

Heart.

Cross.

Candle.

Candlelight.

Flowers.

Bring your attention now to the center of your heart.

Feel the rhythm of your heart beating as your breath moves in and out.

Here in your heart you have your own inner sanctuary.

Your inner sanctuary is filled with kindness and grace.

Recall your inner sanctuary now.

It's here for you at all times.

You can return to your inner sanctuary at any time for kindness,

Comfort,

And grace.

Feel free to visit whenever you want and stay as long as you want.

Now that you have experienced the comfort of your inner sanctuary,

It's time to return.

Bring the kindness and grace you received in your inner sanctuary with you as you return.

Begin to scan your body now from the crown of your head to the very tips of your toes.

Notice how it feels to be fully aware of the kindness and grace that exist within you.

Know that you have access to kindness and grace at all times.

Begin to notice your thoughts.

Recall the symbols as you remember them.

Let each symbol live in your mind as a reminder to offer yourself and others kindness and grace.

Bring your awareness to the center of your belly now and feel the expansion and contraction of your breath.

Experience each inhale and exhale to its fullest.

Let your breath serve as a reminder to offer yourself grace when things go amiss.

Recall the expression of kindness flowing through your whole body now.

Let this feeling bring you joy as you begin to awaken.

Allow your breath to come fuller and deeper into the body now.

Feel the breath deepen as your body becomes more awake.

You can gently wiggle fingers and toes.

Maybe nod your head slowly from side to side.

Give yourself time to reawaken.

When you are ready,

Roll to your right side and rest there with your head on your arm and your knees curled into your chest.

Pause and feel the breath in the center of your heart.

Use your arms to ease your body into a seated position.

Notice how your energy changes and shifts as you sit upright.

With your eyes softly closed,

Bring your hands together at the heart center in prayer position.

Palms touching.

Feeling kindness in the palms in the center of your heart.

Offer yourself this intention as you complete your practice.

I resolve conflict with kindness and grace.

I resolve conflict with kindness and grace.

Repeat these words silently to yourself.

Carry this intention with you now as you move into the next part of your day.

Allow your eyes to open and know that it's normal to feel a bit sleepy or tired as you complete your practice.

As you begin to move around,

Your body will become more grounded and awake.

Your mind will soon feel more focused and aware.

I promise you'll have the energy you need to move into the next part of your day.

Walk around,

Drink some water,

And may the days ahead be filled with kindness and grace.

Namaste.

Reviews

Awesome. Thank you so much!