Tracing the body, we engage in a meditative awareness practice with deep breathing for a good night's sleep.

Tune in to your breathing and re-align yourself with a creative meditation that activates your imagination as a tool for your self-care and healing.

When we are overwhelmed, distraught, deeply sad, and scared, it can be very hard to stay in our bodies and think clearly. This 15 minute guided meditation helps you ground, center, and re-orient so that you recognize yourself and your surroundings. Listen when still and quiet and follow along in your body. Take care. You are loved.

Vamos a enfocarnos en los colores de un desierto. Imagina la tierra roja, rica y vibrante, que se extiende ante ti, mientras las capas de colores se despliegan a través de las mesas, los acantilados y las dunas de arena. Visualiza como el cielo abierto esta pintado con un hermoso degradado de amarillo y rosa al amanecer. A medida que el día avanza, observa las tonalidades de azul que van cambiando. Inmensas extensiones de nubes entran y salen. Pesadas nubes de lluvia, con tonos azul-púrpura, se desplazan en el cielo, entrando y saliendo, adornadas por un flequillo de lluvia lejana que parece colgar en el aire.

Me gusta hacer esta visualización acostada, pero también puedes hacerlo sentadoa Te guiaré a través de ella como si estuvieras en posición supina, pero puedes adaptarla fácilmente a tu postura y a tu ubicación. Visualiza en tu mente un sereno estanque rodeado de árboles. Aunque los estanques en la realidad suelen ser fríos, aquí, en este mundo de fantasía, puedes ajustar la temperatura de tu estanque a un nivel cómodo y acogedor.

¿Alguna vez has deseado deslizarte en la piel de un árbol y dejar atrás tu vida habitual? Vamos a ser árboles juntos. Podemos imaginarnos de pie, haciendo que nuestros cuerpos imiten la forma de los árboles. Aunque, por supuesto, podes estar sentada, acostada o en cualquier posición que te resulte cómoda para esta visualización.

Comencemos con una visualización basada en una sola imagen: una pluma. Esta visualización puede ayudarnos a enfocarnos y practicar el arte de generar sensaciones internas usando nuestra imaginación como herramienta. Es una interpretación creativa del trabajo de respiración, pero en este caso, la imagen es la fuerza que guía la conciencia de la respiración.

Four special Body Land episodes are coming to you in Spanish. Then we will return to more meditations in English. Thank to our voice and translator, Udom Linthavong!!! And to RACC for their generous support.

Here’s another visualization to listen to before bed. to free up and bring movement to any emotions that might be hanging around stalling our ability to rest. We use symbolism to envision the emotions as colors, which lets them be energetic, as opposed to stories tied to thoughts, which take us out of the body and into the mind. So, just let the colors fly, float, wash, and waft through you, trusting in the process, the energetic release, and your ability to embody a metaphor as a way to change the way you feel.

Tune into your nervous system, creating a sensation of resonance, so you can find rest.

Season Four is focused on insomnia. Try this breath work technique to release stored tension and enhance a sense of inner peace. We will focus on the image of ripples throughout a peaceful body of water and bring those sensations into the body.

We talk a bit about the four levels of being (and reality) and use metaphors of four from the earth to tune into the body and coax it into a relaxed safe place.

The pattern of the mycelium network is around us and within. Let it transform into a softly glowing nightlight that protects you and feel yourself soften into a resting state.

Coax yourself into the idea of being a ecosystem.

Sleeplessness and waking early are challenges that affect so many of us. Using somatic techniques and salutary methods of storytelling, we'll weave peace through the layers of the body, mind, emotions, and soul.

  Rest into nature and into your body through this image of a river running down your spine. This is designed to help increase qi flow in the hips and pelvis. 

Let it be known I’ve been watching too many TikTok videos. Now it’s time to clear some energy and awaken to the senses. When we clear and clean our senses, we can participate in and appreciate the present moment. And that feels f-ing good. 

Erase everything in the room. You get to be a cloud just like those dreams when you are flying. But this time, something special happens when you drop your baggage.

Saturate yourself in the deep yin darkness to get away from it all and float free, just feeling yourself, breathing, and believing you belong.