Creating Your Own Inner Sanctuary

This somatic tracking practice is for whenever you are not feeling very safe in your body, your life, or the world. We will practice meeting yourself just as you are in this moment and allowing whatever internal experiences you're having right now. You have an inner sanctuary where you can find inner safety, an inner refuge of kindness and unconditional acceptance. This practice helps you find that place inside you. No matter what storms are raging outside, you always have this inner sanctuary available to you as a source of comfort and calm. (19 minutes)

Transcript

Welcome. I am so glad you're here. Today we're going to be practicing a somatic tracking practice to help you create an inner sanctuary. There are so many things in this world, In this life, That we don't have control over. And then there are things that we do. And sometimes the world or your life or your body even can feel out of your control. It can feel even unsafe or unsettling, Scary. If you're feeling any of those things right now, You are not alone. Whether you're feeling that unsettled feeling because of your body, What's happening in your body right now. Or if you're feeling that way because of what's going on in the outside world. Again, You are not alone. Today is for you. It's to practice creating an inner sanctuary where you can always go no matter what else is happening in your body, Your life, The world. So we'll start by just getting comfortable. As comfortable as you can be right now. Taking a moment just to settle in. And if it feels good to you, You can take in a nice deep breath or as deep as you can. And let your exhale be longer and slower than your inhale. Let's do that again. Another deep breath. With a long, Slow exhale. Just allow yourself to settle into wherever you are. Just a little bit more. To allow your breathing to come to its own pace, Its own rhythm. And really feel where your body meets whatever you're sitting or lying on. Allow the chair, The bed, The couch, The floor to do the work. It's holding you right now. See if you can breathe into that and just allow yourself to be held right where you are, Just as you are. Just breathing. There is nothing you need to do. There is no particular way you need to be right now. We all come as we are to this moment. And we're learning how to greet ourselves, To meet ourselves exactly as we are. However you're showing up today is just fine. And as you settle in even more, Just feeling the places again where your body meets whatever you're sitting or lying on. And imagine that those places are just softening a little bit. All those places of contact, They're loosening just a little bit more. And just allow yourself to be here, Just as you are. And I invite you to take an internal scan, Just to see what's going on inside you right now. And right now in this moment, It probably is different from what was happening two hours ago or a few hours from now. But whatever you are feeling right now, It's okay. You are human. And if you're feeling it, It means it's human. It means you're not alone. So many other people are feeling what you're feeling right now. Take some comfort in that. You are not alone. And as you do this internal scan, Just see whatever is calling your attention right now. There may be a place in your body, Several places. And maybe jumping around or staying put, It doesn't matter. You're just going to that place inside you. It may be a vague sort of feeling, But an emotion, Maybe even a strong emotion or set of emotions. And that's okay. Whatever it is, It doesn't really matter. You are showing up for yourself and telling all those parts that are feeling these big feelings and sensations, Having these big, Scary thoughts. You're showing up for all those parts of yourself and you're saying, I'm here. We're in this together. I'm not going anywhere. It's okay. I'm here. And allow your mind to go to the places that are loudest right now, Asking for your attention. Allow your soft, Compassionate attention to go to those places inside you. To say hello to your internal experience, Just as it is right in this moment, Just as you are right now. Allow yourself just to give it some space, Whatever that internal experience you're having is. Just give it a little space. Every time you breathe, You can imagine just breathing some space into it, Allowing those internal experiences to be whatever they are. Even if you don't really like it, That's okay. That's human too. Even if you fight it, Normally you're fighting this feeling or this experience. That's okay. That's very human. But right now, Just see if you can open yourself to just being here with it. It's separate from you, This internal experience you're having right now, And it's probably shifting even as I speak. You're just practicing being with it. No matter what is going on in your body, Your life, The world, We're coming here today to help you find that inner sanctuary, Where there's an inner refuge of kindness. Just imagine, However it feels right to you, Going somewhere inside yourself. It might be in your core, In your heart, In your belly, Wherever it is, Doesn't matter. Just imagine yourself going into that space inside and finding there this really beautiful space has everything that feels so comforting to you. It feels like a solace, Feels like soothing to you, Just to be in this space and you can make it whatever colors you want. There may be a beautiful view from this space or there may be beautiful art or anything, Comfortable furniture, Your favorite pet maybe, Or whatever it is, You just imagine being in this space and allowing yourself just to take a breath and let yourself be there. Just really settle in to this place, This inner sanctuary. No matter what storms are raging outside of it, You're inside of it now and you're feeling that just sense of relief. You're here in this space with yourself and you are feeling this energy of kindness, Of acceptance, This kind of radical, Unconditional acceptance of however you are right now, However you're showing up, Whatever is happening inside you, Outside you. It doesn't really matter to this energy, It's just giving you this all loving attention and unconditionally loving acceptance just as you are right now without having to change yourself or do anything different. It doesn't matter, You're here. And just take a breath in this space that just feels like kindness and soothing. Yes, There may be storms raging outside but in here, This is where your safety is. It's internal, It's in this beautiful space that you are creating a pathway to. Every time you practice, It's getting stronger. And just breathing and allowing yourself to settle in, Letting your body just really settle into this space. And you can imagine it being whatever you want it to be. Maybe there's your favorite music or your favorite sounds of nature or whatever it may be. Just looking around and enjoying being in this space. See if you can even allow your shoulders to come down a little bit more. See if you can allow your jaw to soften just a little bit. Maybe even the muscles that surround your skull, Like imagining them just loosening a little bit, Letting go of that tight white knuckle grip of control just a little bit more. Maybe you can even imagine if your belly is clenched at all. Maybe any of the parts of your core may be clenched or tight or holding or bracing. Just see if you can invite them just to relax a little bit more. They don't have to let go of control completely. They want to hold on to that steering wheel to keep you safe. And that's okay. It's actually really nice of them to try to be protecting you all the time. Oh, But that white knuckle grip can just get tiring after a while, Exhausting. You're just inviting all these parts of you to just relax their grip, To loosen that hold. And whatever you're bringing into this inner sanctuary, No matter how big and strong and distressing the feelings or sensations are, No matter what your internal experiences are right now, It's okay. They are all welcome here in this space. They can just sit down near you. They can make themselves comfortable and they can say whatever they want to to you. They can be however they want to be in this space. They just, You're inviting them in. You're showing them that you're here. You're not afraid of them. You know, It's just, These are just feelings. And feelings pass, They change, They shift like clouds in the sky. They just, It's never really the same from one minute to the next. And that's okay. Whatever is arising in you now, It's actually okay. It really is. And whatever you are feeling, There are other people feeling it right now, Right alongside you, Even if you can't see them or hear them. They're there. They share what you're going through. You are not alone. This is not your fault. You're doing the best you can. Actually, You are doing great showing up for yourself like this, Practicing. And now just being in this space for a couple moments more. It's in our sanctuary that you are building and strengthening. Just looking around and feeling that, Just that warmth, That energy that's so kind and all loving and accepting, Nurturing. Remember this is here inside you, No matter what is going on in your body, Your life, The world outside you. I know storms can be raging. They're probably raging right now if you are here needing this solace. I'm sorry. It's so hard sometimes to be human. But you're here with yourself and you're building this space, This inner sanctuary, This refuge of kindness, Where no matter what, You can come back here and be in this space and find more peace, Equanimity. Even if it's just a little bit, Every time you practice, You get better at coming more easily into this place, This inner sanctuary. It's here even when you don't feel like it is. It is. It's here for you. So just know that, That this place is inside you. And before we close today, Just remember that this place is inside of you. It's not going anywhere. Wherever you go, Whatever time of day it is, Middle of the night, It doesn't matter. It's here. It's right inside you. It's like the Wizard of Oz. Everything you need has been in your own backyard the whole time. So just taking another nice deep breath, If that feels good to you, As deep as feels good. And letting out a long, Slow exhale. And coming back to your body where it is on the chair, On the bed, Couch, The floor, Wherever you are. Reorienting yourself. And coming back to the place where you are. And when you're ready, Opening your eyes. Thank you so much for showing up for yourself today. And thank you for practicing with me. I'll see you next time.