This is a calming meditation using the visualization of Noah's Ark as a sanctuary and a space for us to be held and be safe even when the storms are raging.
So whenever you're ready,
Just put yourself into a comfortable position,
Whether it's sitting on a chair or lying on the ground,
Making sure there's no distractions,
Making sure the devices are switched off and your eyes are closed and coming into the moment.
Noticing the sensation of your feet against the floor,
Your body being held by the chair or by the ground which you're lying on.
And now gradually just put your attention just onto your breath.
As you breathe in through your nose,
Noticing the cooler air as it comes in,
Hold,
And as you breathe out,
Just noticing the warmer air as you breathe out.
Once again,
Big deep breath in through your nose,
Noticing the cooler air,
And as you breathe out,
Noticing the warmer air.
You can also bring your attention to your body as you breathe in,
Noticing your body shape rising and lifting as you fill yourself with air.
Now as you breathe out,
Gently noticing your body dropping,
Your shoulders dropping,
Your chest dropping.
One more time,
Breathing in,
Big deep breath,
Body rising up,
Hold,
And then as you breathe out,
Body dropping,
Getting more relaxed,
Letting go of any tension,
Letting go of any tension stored in your neck or in your shoulders,
Just loosening any knots that you may feel,
In your back or in your tummy,
Just let them go.
There will be a time,
There will be a time,
There will be a time to engage in the world around us,
There will be a time to communicate,
To respond,
But now is just a time for us to be present and to be with ourselves and to feel protected and safe in our own ark,
In our own sanctuary.
Just as Noah built his ark and went in with his family and the animals of the world,
He shut the door behind him.
He shut the door to a world of chaos,
Of violence,
Confusion,
Hate,
Anger.
He shut the door behind him and the rain began to fall and the storms raged,
But yet inside that ark,
He was sustained and he sustained his wife,
His family,
And the animals safe and secure.
So let's try and build this vision as we are in this calm moment of building our own ark,
Sanctuary,
Boat,
Whatever works best for you.
You can imagine going to your safe space where you're accepted,
Understood,
There's no one to make you afraid,
Where you're held,
Where you can be hopeful,
And with the door shut in this safe space,
You may hear the storms raging,
But they're outside.
There may be the echoes of the distraction,
The echoes of the anger and hate,
But you're inside and the walls are protecting you right now.
And in this safe,
Wholesome space,
You can be you,
Without any fear,
You can be you.
You can be in this space,
Maybe fill it with all that's familiar and all that's loving.
It's a space which is filled with light and love and energy.
Imagine yourself being surrounded by this feeling of complete safety,
Complete safety in my sanctuary.
Nothing can get to me,
Nothing will reach me in this place and space I'm held.
You may hear the sounds of the rain hitting the roof,
You may hear the waves outside,
But right now,
You're held,
You're safe.
Right now,
You're held,
You are safe.
And continue to connect to this feeling of complete protection,
Warmth and light here in this moment.
Continue to connect to this feeling,
Being protected and held.
From the tips of your toes,
The top of your head,
Completely held and safe.
As you breathe in,
Filling yourself with air,
With life,
Again filling yourself with this feeling of being held,
Of being safe,
Of being loved.
Breathe out,
Communicating this sense of safety to every part of you,
To every part of you inside and outside.
And stay,
Stay here,
Stay in this moment,
Stay in this moment.
Breathing in,
Telling yourself,
I am safe and I am held and I'm understood and I'm protected.
Once more,
Breathing in,
I'm safe,
I'm held,
I'm loved and I'm protected.
And then breathe out again.
No matter what storms rage outside,
I know that I can come in to my Noah's Ark,
To my sanctuary whenever I wish.
And you can stay here for as long as you want.
But if you're ready and you wish,
Take one last deep breath.
As you breathe out,
Just communicate to every part of your body,
To every part of your inner world,
That I can stay safe and protected as I go now and open the door and re-engage.
Safe.
