The following meditation is designed to help you connect in with your inner refuge,
The place where resources already exist within you and where you can connect with universal support beyond logic and reason.
Oftentimes we seek refuge in our ego minds through thinking,
Problem solving,
Planning,
And organizing.
This is understandable.
Our ego minds tend to become our sanctuary,
Especially when we have had experiences where we feel unsafe expressing our emotions,
Our dreams,
And our true self in relationships.
By practicing coming inward,
We can develop a new sanctuary within our bodies and souls and with time begin to know and trust our own self and our own intuition,
Our connection to something beyond.
Developing the inner refuge is one place to start.
So let's begin.
Start by coming into a comfortable seated position or laying down.
If you are in a place to do so,
Allow your eyes to come to a soft close or gentle gaze.
Allowing your attention to shift into your inner landscape.
The mind starts to quiet as you settle into this time and this space,
Shifting and moving a little to allow yourself to become even 5 or 10% more comfortable.
Softening your brow and the space between your eyebrows.
Softening your eyes,
Even if they're closed.
Unhinging your jaw.
Moving your tongue from the roof of your mouth.
Tension softening in your neck and shoulders,
Arms,
Torso,
Legs.
Your entire body and mind settling into feeling at rest and at ease.
Begin to notice all of the places your body is touching a surface that's supporting it and feel your body settling even more deeply into those surfaces.
Feeling your feet,
Your hips,
Supported by the earth.
The entire earth rising up to support you in this moment.
You may even begin to feel earth energy drawing up into your feet,
Into your legs and hips.
Feeling every aspect of your being.
Letting your breath,
Perhaps inviting some gentle,
Deeper breaths into your abdomen and chest.
Letting it go.
Softening any areas of tension or holding in your body that are not serving you.
And then easy breathing.
Breathing right up into the crown of your head.
And almost as if you could unzip the crown of your head,
Open up to divine space beyond.
This might be the feeling of spirit,
Of nature,
The universe.
Maybe helpful to envision it like a bright light pouring in through the top of your head.
Open to receiving guidance,
Healing messages.
As light begins to draw into your physical being,
Mixing with earth energy.
The energies of heaven and earth swirling in your body,
Nourishing every nook and cranny.
Bringing soothing to all levels of your body,
Spirit and mind.
And from this place of openness,
I invite you to bring into your awareness your inner refuge.
A place within your physical body where you already feel a sense of peace,
Of ease.
And if it's helpful,
You might imagine a special place in nature that evokes the sense of calm and ease within you.
This special place may be a place that is familiar to you,
Or it may be completely fantasy.
It may be something fantasy based on a reality,
No right or wrong.
Allow whatever is coming to mind.
Allow the image of your special place to continue to unfold.
Using all of your senses to enhance this experience.
Notice what you see.
Look all around.
Off in the distance.
Nearby.
Notice the different colors.
Notice movement.
Light and shadow.
Notice if there are any special objects,
Animals,
Or other beings within this special place.
No right or wrong.
The only guidance is that whatever is here brings a sense of calm and peace to all levels of your body,
Spirit and mind.
So when your ego mind starts to perk up,
You might invite a small smile onto your face and a deep breath to re-relax your body.
And then come right back into your special place,
Your inner refuge.
Noticing sounds.
Notice the experience of sound in your special place.
Perhaps running water.
Perhaps it's the ocean.
Bird song.
Breeze.
The gentle hum of a dragonfly's wings.
Notice sound.
Notice sensations of this special place.
Lay down.
Reach down and touch something.
Feel the earth.
Breeze.
Sunshine on your face.
The temperature of air on your skin.
Notice sensation of your special place.
Notice tastes and smells.
Perhaps the smell of grass.
Of earth.
Of flowers and trees.
Perhaps the taste of fresh air or salt on your tongue.
No right or wrong.
Simply feeling the sensations,
These tastes and smells of your special place.
And if it feels right to you,
You might invite a special guide.
Power animal or spirit into your special place.
And you might even see who is already arriving.
If it feels right,
Welcome them in.
Whatever gifts they bring.
Acknowledging that all roads,
All experiences in this lifetime have led to this inner refuge.
This special place.
And all of the energy that you have put out is returning to you here.
Would you be willing to accept whatever gifts are being received?
Whatever resources are being repaid tenfold in this special place?
And notice where you experience your inner refuge in your physical body.
Perhaps in your chest,
In your lower abdomen,
Your shoulders,
The top of your heart,
Your hands.
Where do you feel the felt sense of your inner refuge in your physical body?
Perhaps placing a hand on that space.
Really soaking it up.
And affirm.
I can return to my inner refuge at any time.
In my mind.
In my imagination.
In my physical body.
Whenever I feel the need to take a momentary time out to rest.
To reconnect and restore my connection with my deeper self.
With my true knowing.
Feel this affirmation with your entire body and mind.
Now gently coming back.
Coming back into this time and space.
Beginning to get a sense of the room around you.
Side to side,
Front to back,
Above and below.
Notice once more all of the places your body is touching a surface that's supporting it.
Feeling your connection with the earth.
Invite some gentle deeper breaths into your abdomen and chest.
A slow awakening.
Head rocks side to side.
Movement into your hands and feet,
Shoulders.
Noticing color and light behind your closed eyelids.
And when you feel ready,
With no need to rush,
Go ahead and open your eyes.
