visualization

Sanctuary Visualization

Sit or lie so that you are completely comfortable. Let your eyes close.

Focus on your breath. Breathe naturally, and follow the rhythm of inhale… exhale…, as if your breaths were the sea gently washing up and back over the shore.

Relax each part of your body, one part at a time, from your feet to your head. With each breath, imagine light entering that part of your body as you inhale, and all tension draining away as you exhale:

  • Your toes—inhale light; exhale tension
  • Your feet—inhale light; exhale tension
  • Your calves—inhale…; exhale…
  • Your thighs…
  • Buttocks…
  • Pelvis…
  • Abdomen…
  • Back…
  • Chest…
  • Shoulders…
  • Upper arms…
  • Lower arms and wrists…
  • Hands and fingers…
  • Throat…
  • Back of your neck…
  • Back of your head…
  • Jaw…
  • Mouth…
  • Eyes and nose—inhale…; exhale…
  • Forehead and temples—inhale light; exhale tension
  • The top of your head—inhale light; exhale tension

In this state of relaxation, continue your breathing for a moment that lasts as long as you like.

Clear a space in your mind. Just ask everything else on your mind to step back for this moment. Your thoughts need not vanish, only stand back to give you space to be.

Let appear in that cleared space in your mind—a venerable stone stairway. This stone stairway leads down to a place that is solely for you. There are ten steps. When you want to, with one complete breath, in and out, go down the first step and hear a voice inside count:
  “10”——inhale—exhale
    With each subsequent breath, descend another step, counting down, slowly:
      “9”
        “8”
          “7”
            “6”
              “5”
                “4”
                  “3”
                    “2”
                      “1”

You may now step into your sanctuary, a beautiful, peaceful outdoor space created by your imagination, your inspiration, your intuition.

It can be a meadow, a lake, a beach, a waterfall, a grove, a mountain—any natural place where you feel completely secure and at peace. Here you are always safe and content. Here everything is beautiful and true.

No one can enter this place except you, and anyone you expressly invite in. Anyone you invite in will leave the moment you think of them leaving.

Explore your sanctuary. Walk around and discover what’s here. Let your bare feet luxuriate in the grass or sand, or whatever is on the ground. Breathe in the fragrances. Taste the air. Bask in the light and warmth. Hear the sounds—waves, breezes, rustling leaves.…

Everything here understands your every thought and feeling. If there are animals, you may communicate with them, and they will always love and obey you. You may have one or more animals who are your special companions. You can send thoughts to the flora, and every plant can soothe and heal you. Any water here is healing and refreshing when you drink or bathe in it. The air invigorates and inspires you. The light is suffused with warmth and nourishment for your spirit.

Somewhere in the landscape of your sanctuary, there is a source of fresh water; perhaps a spring, or a well, a pristine pool, a stream, an ancient fountain.… There can be more than one. The water here washes away pain, regret, error. It rinses away negative thoughts, opens your senses and pores to the light and warmth. Drinking the water cools and dissolves stuck emotions into new, lighter feelings, new understandings.

Somewhere there is a healing garden. You may create it yourself, or find it already in full bloom. You can cultivate anything you wish here: ideas, dreams, forgiveness, positive feelings, health… and anything you plant will grow. You can prune back whatever hinders your growth. You can weed out what you no longer need. You can plant things you’ve never grown before, new possibilities. Here your love and goodwill always increase.

Somewhere there is a seat for you made of stone or wood, or both, and any other material that makes it perfect for you to sit in. It is here that your Guardian—an angelic being dedicated to your welfare and best destiny—may visit you from time to time (and always when you call), and give you exactly what you need at that moment; guidance, insight, perhaps a special gift, and always comfort and reassurance.

You may stay in your sanctuary as long as your heart desires.

When you are ready to return from your sanctuary, you will find yourself at the bottom of the ancient stone staircase. Climb the ten steps, one at a time, taking a complete breath, in and out, at each step, starting with…
                      “1”——inhale—exhale
                    “2”
                  “3”
                “4”
              “5”
            “6”
          “7”
        “8”
      “9”
  “10”

You are back at the cleared space in your mind. You are rejuvenated, as you always are by a visit to your sanctuary.

Feel your breathing—in, out.…

Feel the solidity and definite shape of your body.

Feel the surfaces that are contacting and supporting your body where you are sitting or lying down.

When you’re ready, open your eyes. You feel rested, alert, energized, calm, embodied, grounded, safe, secure, assured.

You can return to your sanctuary any time you want or need. It is there, always, for you.

 

Go Fish in
Streams of Consciousness:

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