Support Network Guided Visualization

a guided visualization to help you connect to supports, allies and guides, so you can feel interwoven in a web of care and support. great for when you are feeling isolated and overwhelmed, or when you could simply use a little extra resourcing and support. Background audio provided by Chris Collins.

Transcript

Hello,

And welcome to this guided meditation for connecting to your support network.

In this meditation,

You'll be guided through a process of calling and inviting in different allies,

Guides,

And supports to help you feel held within a wider web of care.

And this can be a really valuable,

Useful practice for a few different reasons.

The most obvious being that when we feel alone,

Isolated,

It can be helpful to connect with plant,

Animal,

Or spirit allies and remember the ways that we're interwoven with the wider world in the realms that are both seen and unseen.

And another benefit of this practice is about receiving,

Right?

So many of us struggle to receive.

We're good at the doing part,

Giving,

Showing up,

Holding space for others,

But many of us really struggle with receiving,

Of allowing our nervous systems to really hold that energy of being held,

Of being seen,

And being cared for.

And so in doing this in the imagination first,

It can help us to build the capacity of our nervous systems for being seen,

Of being witnessed.

And since it can be a bit overwhelming for some of us to do this in real life,

Working with this capacity in the imagination first is a really helpful stepping stone.

It kind of primes our system for what we want to receive.

As always,

You'll want to ensure that you're in a quiet space where you won't be interrupted and that you're not listening to this recording while driving or doing any other activity that would require your full attention.

So when you're ready,

Finding yourself in a comfortable position,

Either seated or lying down,

And we'll start by gently inviting your awareness into the space that you're in.

Maybe taking a moment to get a sense of where you are in relation to the room and perhaps allowing that room to become a container,

A space in which at least for this next little while,

Anything going on beyond the room that you're in begins to slowly and steadily fade away from your awareness.

And as you gently bring your awareness in closer,

You might notice that you can start to allow any sounds or noises beyond the space you're in to gradually become further and further away.

So that if any unexpected sounds or noises occur while you're listening,

You not only tune them out,

But perhaps even respond to them by becoming more deeply relaxed,

As though you could just sink down away from any distractions.

And now inviting your awareness into your physical body,

Allow yourself to become aware of the surface that you're resting upon.

Notice where it makes contact with your body as you allow yourself to become aware of this feeling of being physically supported.

And notice what that support allows you to do.

Is it possible for you to relax or soften into that just a little bit more?

What would it be like to give the full weight of your body to the surface that holds you?

And I wonder if you can send your breath a little deeper all the way down into your belly as you relax the muscles of the low belly,

The diaphragm softening,

Gently inviting the breath all the way down into the lower body,

Perhaps sending it all the way down into the pelvis,

Allowing those hips to soften,

To let go,

To open.

And I invite you to relax a little more with each and every exhale.

And perhaps imagine or think about or pretend that you can breathe in calm,

As though you could simply breathe in a feeling of calm and ease from the air in the room that you're in.

Notice the pause,

The stillness,

The feeling of settling with each and every exhale.

That's right.

Allow yourself to relax a little more with each and every breath.

And then gently release the attention from the breath and allow your mind to begin to wander,

Reaching out as you connect with your imagination.

And invite your imagination to offer an image,

An awareness,

Or simply a sense,

A felt sense of being somewhere in nature,

Somewhere peaceful and calm.

And there's never any need to perfectly see what I describe,

But simply think about or imagine or just become aware of what that might be like.

What it would be like to be somewhere peaceful and tranquil,

Somewhere outdoors.

Maybe it looks like somewhere you've been before,

Somewhere you've always wanted to go.

Or perhaps it's somewhere that your imagination can create for you right now.

And isn't it nice to know,

To remember this incredible capacity to simply imagine ourselves being somewhere else and our body and mind responding to that imagined place as though it were true.

So as you take in that place,

Perhaps you begin to become aware of the quality of light,

The colors in this place.

Notice also how your body responds.

Does anything within you soften,

Settle,

Or release just a little bit simply by your being here in this wonderful,

Soothing landscape?

Your own inner sanctuary,

A place you create here and now in the expansiveness of your own imagination.

You might become aware of textures in this place,

Or notice how this place is full of your favorite kind of flower.

Perhaps you recall the scent of those flowers on the gentle breeze that you feel brushing against your skin.

Or maybe you can sense the warmth of the sunlight on your face.

And perhaps you'll come to somewhere in this place that is open,

A bit of a clearing,

Somewhere that looks to you as though it's a good place to settle down for a little while.

Somewhere you can rest.

There might be some seating,

A nice stone bench,

Or perhaps the ground is edged by beautiful trees and the grass is just nice and soft and comfortable.

And as you find somewhere to settle down for a little bit,

Notice that off in the distance,

You begin to see a figure moving towards you.

And as the figure begins to come closer,

There is a feeling,

A sense in your body of recognition that this is someone familiar.

So this might be a person,

An animal,

A character,

Or a being from a book or a movie you love.

But it's someone who carries the quality of courage and strength.

And notice who arrives as you invite a being into this space that embodies these qualities of bravery,

Courage,

Strength,

Perseverance.

And invite them to rest with you in this place for a while.

Notice where they might sit.

Notice how the space between you feels just right.

And how does your body respond to being in their presence?

Perhaps something within you settles.

Maybe your jaw softens and unclenches.

Your breath might deepen a little more.

Perhaps your shoulders soften.

You might notice your lower belly relax,

Or perhaps even become aware of a feeling of hunger or some other desire in your body.

You might simply feel more at ease in a way that feels difficult to describe.

Or perhaps it's not settling at all.

There could be a tingling sensation in the side of your body that is closest to this being.

A feeling of warmth,

A sense of excitement.

There might actually be something within you that feels activated or alert.

But simply notice that.

And notice how it feels to be with that.

And see if you can take in that sensation just a little bit more.

Does it feel right to take in more of that sensation?

And just rest into that for a moment.

And then you might like to invite someone into the space with you who embodies the quality of wisdom.

Now this could be a teacher,

A spiritual guide,

Someone you knew and looked up to when you were younger.

Or perhaps even a part of yourself that shows up and feels present in moments when you feel confident and certain.

And so allow a figure,

A being,

A presence that you associate with knowledge and wisdom to come into that space with you.

And notice how you respond to the presence of this being.

Allow yourself to rest in the feeling of knowing that you don't need to have all the answers.

You don't need to figure everything out all on your own.

Because you are supported,

Guided by the wisdom of this intelligent being.

And simply take that in,

In just the right amount for you in this moment.

And then we'll invite in someone or something,

Some being that embodies the qualities of kindness,

Compassion,

Someone who is gentle,

Full of love and empathy,

And someone who deeply desires to share this kindness,

This compassion,

This care with you.

And allow this feeling of being seen and cared for and held to settle into your system.

And then as you take a nice,

Slow,

Deep breath,

Allow yourselves to become aware of being woven within this web,

This network of care.

Notice that you are held in this resourceful,

Capable,

Resilient support network.

And sense how it feels to know that all of these wonderful,

Supportive,

Caring beings have shown up for you today.

And take a moment to invite or welcome in anyone else that you would like to include in this support network.

And slowly and gently welcome in the sensation of being held,

Of being seen.

Let it settle into your body,

Just a little bit at a time.

And rest in this feeling.

And know that this network is always available to you.

That you can absorb and take in their support,

Their guidance,

Kindness,

Compassion and strength any time you need.

You might imagine looking around and seeing them surround you.

Perhaps you can imagine or visualize the expression,

The look on their faces.

Or perhaps you simply notice how this lands in your body.

How it feels to be held within this web of support.

In whatever way makes the most sense for you,

Just notice how it feels to receive this energetic support and know that you can return to this place any time you need.

Perhaps all you need to do to recall this sense of support in the future is simply remember being here or return to a sensation in your body.

As you become aware of yourself as woven,

Entangled within this wider network,

This web of care and support that surrounds you.

And then slowly and gently begin to release this imagery from your mind as you return your awareness once again to what supports and holds your body in the here and now.

Returning your awareness to whatever feels settled,

At ease in your system.

And become aware of the desire of your body for what it needs next.

Whether that's a stretch,

A yawn or perhaps a really deep sigh.

And allow the room that you're in to come back into your awareness as you prepare to return to your waking life,

Gently inviting some energy into the body.

And then when you're ready,

Maybe open your eyes,

Take in the space that you're in as you return to wakefulness.

Fully and completely,

This feeling of being held,

Seen and cared for,

Continuing with you into whatever you do next.