The Inner Sanctuary Meditation.
Find yourself in a comfortable position.
Allow your body to settle,
Your shoulders to drop,
Your hands to rest easily wherever they wish and gently close your eyes.
Take a slow breath in through your nose,
Hold for just a moment and exhale softly through your mouth.
Take another slow breath in through your nose,
Hold and this time exhale softly through your nose.
And again notice how much your body is already letting go.
We're going to journey into your inner sanctuary,
A safe and peaceful place to meditate.
Peaceful place that exists within you,
Always available,
Always waiting for you to enter.
And so now with your eyes closed,
Gently roll your eyes upward as if looking just above your eyebrows and then let them slowly roll back down.
Take a breath in as your eyes move up and a breath out as they roll down.
And do this once more,
Eyes up,
Breathing in,
Eyes down,
Breathing out.
Notice how even this simple movement begins to quiet the mind.
Allow the breathing to find a natural rhythm now,
Slow and steady.
With each inhale,
Feel your body filling with calm.
With each exhale,
Imagine tension melting away like ice in warm sunlight.
Bring your awareness now to the very top of your head.
Imagine a soft wave of relaxation slowly spreading downwards.
It moves across your forehead,
Smoothing away any lines or tightness.
Across your eyes,
Relaxing the tiny muscles around them.
Down through your jaw,
Unclenching,
Releasing,
The tongue soft in the mouth.
The wave flows down your neck,
Across your shoulders,
The shoulders becoming heavier,
Looser,
Softer.
It travels down your arms,
All the way to your fingertips.
Your chest relaxes,
Your belly softens,
Your back releases.
Down through your hips,
Your thighs,
Calves,
And all the way into your feet.
Every moment,
Every breath,
Your whole body sinks deeper into comfort.
Now in your mind's eye,
Imagine yourself standing before a gate.
This is the entrance to your inner sanctuary.
Take a moment to notice what the gate looks like.
Perhaps it is made of wood,
Or stone,
Or iron.
Perhaps it is surrounded by flowers,
Or trees,
Or glowing light.
Allow it to form in your imagination,
However it comes.
You reach out,
And then place your hand upon this gate.
Feel its texture beneath your fingers,
Warm,
Cool,
Smooth,
Or rough.
This is your sanctuary,
Waiting to welcome you.
And when you're ready,
Unlock the gate,
Step through slowly.
And as you enter,
The gate closes gently behind you.
You are safe here.
Take your first steps into the sanctuary space,
And look around.
Notice what is here.
Is it a garden?
A beach?
A forest clearing?
A glowing room filled with light?
Let your mind show you there is no right or wrong.
Begin to explore.
What is under your feet?
Grass?
Polished stone?
Look up.
Do you see an open sky?
A roof?
The canopy of trees?
Breathe in the scents,
The fresh air,
The salt water,
Flowers,
Earth.
Listen for sounds.
Can you hear some birds?
Can you hear some waves?
Music?
Or just stillness?
This place is made for you.
Every detail is exactly as it should be.
Allow yourself to walk slowly,
Taking in the colors,
The textures,
And the feelings.
Perhaps you notice a seat,
A bench,
Or a soft place to rest.
Go there now.
Sit or lie down,
And let yourself fully arrive in this sanctuary space.
This is a healing sanctuary.
As you rest here,
Notice how calm your body feels.
Notice how quiet the mind becomes.
This sanctuary holds you with gentleness,
Safety,
And peace.
And now if you wish,
You may bring forward a thought,
An intention,
Or suggestion.
Perhaps it is healing you would like to invite.
Perhaps clarity,
Confidence,
Or peace of mind.
Whatever it may be,
Let it arise naturally.
Imagine planting that intention here in your sanctuary like a seed.
See it glowing,
Taking root,
Becoming part of this space,
Part of you.
Here,
Suggestions become strong.
Here,
Healing takes hold.
Stay here as long as you wish.
Enjoy the stillness.
Enjoy the knowing that this sanctuary is always within you,
Always safe,
And always waiting.
And when you feel complete,
Begin to prepare to leave.
Stand gently,
Or imagine yourself rising from your resting place.
Walk back toward the gate,
Noticing the beauty of the sanctuary one last time as you pass through.
Place your hand on the gate once more.
Whisper a thank you to this place for its comfort,
Its wisdom,
And its safety.
Step back through the gate,
Closing it gently behind you.
Know that you can return here anytime you wish,
As quickly as closing your eyes.
And now imagine yourself walking back along the path that brought you here.
With every step,
You return a little more to the present moment.
Feel the surface beneath you.
Feel your body resting where you are.
And take a slow,
Deep breath in.
And as you exhale,
Begin to wiggle your fingers and your toes.
Another deep breath in,
And sigh it out.
When you are ready,
Open your eyes.
You are complete.
