Welcome to this guided visualization meditation for creating your inner refuge,
A safe space that you can always access,
No matter what is happening in your life.
Before we begin,
Find a comfortable position,
Either sitting or lying down.
Close your eyes and take a deep breath in through your nose,
Filling your belly with air,
Hold for a moment and slowly exhale through your nose,
Letting go of any tension.
Now,
Breathe normally and feel your body begin to relax,
Your mind begin to quieten and your heart to gently open.
With every exhale,
Let the outside world loosen its grip,
There are things in life we cannot control,
Unexpected news,
Changing circumstances,
Illness,
Uncertainty,
Loss,
Change.
The world can feel loud,
Overwhelming and even frightening at times,
But within you there is a place untouched by any of this,
A place that cannot be taken from you,
A place of strength and this place is your inner refuge.
Let your breath guide you there.
Imagine that you are standing on a path that leads into nature.
The air is soft,
The light is golden,
Warm enough to comfort you.
You walk along this path until you reach a doorway in the middle of the path.
You stop before the door and gently push it open.
The door is your access to a sanctuary created only for you.
Ask your heart,
What is behind the door?
Which place nourishes me today?
Is it a forest with tall ancient trees holding you like guardians?
Maybe it's a beach where the waves whisper rhythms older than memory?
Or is it a mountain peak where the sky expands endlessly around you?
Or perhaps it's a flower-filled meadow,
Open,
Gentle and kissed by sunlight.
The place that appears first in your mind's eye,
Trust it,
Your soul remembers.
The place that brings you the most peace right now.
Take a moment to visualize that place.
You begin to walk towards it without rush.
The ground beneath your feet is steady and supportive.
Every step reminds you,
You are safe,
You are guided.
You are not alone,
Arrive at your sanctuary.
Take a moment to really see it,
The colors,
The textures,
The shapes.
Listen to the rustle of leaves,
The echo of water and the soft sounds of life itself holding you.
Feel the temperature on your skin,
The earth supporting your body,
The fresh air entering and leaving your lungs with ease.
Nothing can disturb you,
Here nothing is expected of you.
This place belongs to you,
It's yours.
Take a moment to truly imagine and be present in this sacred space that exists within you.
Whenever life feels chaotic or frightening,
When the world asks too much,
When your body is tired,
When uncertainty feels heavy,
You can close your eyes,
Breathe and access this place.
Your imagination,
Your inner world is your strength,
Your shield,
Your sanctuary,
Your savior in times like these.
You are held here,
Protected,
Safe.
Stay a moment in the stillness,
Let your breath be your anchor,
Let your heart soften,
Body feel supported and safe.
Repeat these affirmations either silently or out loud.
I am safe in my inner refuge and protected.
I am supported.
I allow myself to rest,
More than my circumstances,
The world is a sanctuary of peace,
I am allowed to soften and receive comfort,
What my body is experiencing with compassion,
Even in uncertainty I can find stillness.
I release what I cannot control,
I trust the wisdom of my inner self,
I am surrounded by love and protection.
My breath brings me back to safety again and again,
I am strong even when I feel tender,
I allow support to find me,
My inner refuge is always here when I need it,
I am safe and supported by myself.
Peace lives within me,
I choose to return to my sanctuary whenever I need it.
Take one final deep breath in,
Let it fill your chest,
Your belly and your heart,
And exhale gently.
When you are ready,
Bring your awareness back to your body,
Wiggle your fingers and toes,
And remember,
No matter what is happening outside,
You can always return within,
Your inner refuge is yours,
The door is always open.
