Sometimes you just want to listen along; I get that.

Let’s take a walk through one of my own “mind palaces”.

I listened to a lot of The Honest Guys on YouTube as I started my meditation journey. They have the most calming voices and a fun accent. (to this Canadian girl anyway!)

So I do give a nod full of gratitude and respect to these practitioners,

as they surely influenced my meditation style today.

Let’s get into it.

---

First things first, we settle in.

Taking a deep breath in through the nose, and exhaling all the way out nose or mouth.

All your attention focused on the next inhale … deeply in – and exhale deeply out.

In your own timing now, drawing all that air in to the belly and then all the way out.

Letting the exhale take with it, anything you don’t need anymore.

Next, becoming a little more comfortable in the body.

Noticing if you can shift the weight of the body, to be a little more balanced,

front to back and side to side.

Letting the hip joints get super heavy. Like a little pair of anchors was dropped of the sides of each hip.

Let the bones and muscles in the legs and feet relax, you don’t need to go anywhere for just this moment.

Let your attention wave up the torso. Just noticing, if you can add a little more space between the hips and the bottom of the ribcage.

Can the shoulder blades melt, down and into the spine just a little bit more?

Nice and easy.

Aware of the head in space, can you imagine you have a little cloud of a neck pillow around the base of the head.

Letting the head be so light it drifts up, just a little, like a happy balloon.

From here, closing the eyes down if that comfy for you. Or simply gazing softly at a point a little bit out and down from you.

3.14

---

Gathering all your attention and energy, as we imagine together – we are walking out of a forest.

The thick of trees surrounds a green and lush meadow, with a castle nestled in the middle.

Your forehead muscles relax in relief, the destination is in sight.

As you approach the castle, it is as if it had always been there.

Thick and healthy vines wrap the walls, and wildflowers dance along the well worn path.

This familiar sight puts your heart at ease, you’re home.

The doors swing open upon your arrival, and the smell of a warm dinner wafts past.

A thick carpet below, you take in the feeling of being held for just a moment.

Held in the hearth of your home.

The heavy wooden doors close and latch quietly behind you, and you make your way to your right.

A fire crackles, welcoming you in.

You take a seat near the fire, your hand moving out of habit, to grab the steaming cup of tea beside you.

Pausing to enjoy the warming sensation in the palms, you inhale the sweet and strong scent of your favourite kind of warm beverage.

You settle back, deeper into the chair. Letting it hug and support you.

You know there are invisible hands at work in the kitchen, and your castle bustles with activity, just out of sight.

The fire crackles cheerily, and a black cat wanders in. She winds through your legs, and curls up just to your right. Enjoying this quiet moment with you.

A happy sigh escapes your lips, and you feel more relaxed than you have ever been.

Any worries that might have weighed on your brow, fall gently to the carpet and are batted away by your furry friend.

Any heaviness in the heart, is lightened, knowing you are silently supported and tended to.

You savour one more moment by the fire, rising from your chair to feel the warmth of it on your cheeks.

Sleepily, your little black shadow stretches behind you, and pads over to your ankles. You both make your way through a doorway and into a warmly lit dining room.

The long table is set out with a modest feast, warm bread rolls and shiny silver lids covering hot plates.

Settling in at the head of the table, you tuck in to a most satisfying meal. Everything was made just how you like it. You are full before you know it, and friendly staff whisk empty plates and bowls out of sight.

You rise from the table and wander deeper into this safe, strong home.

Right on cue, your little black cat runs ahead, as if leading you.

You come into a library. Warm, woodsy smelling with a fire crackling in it’s hearth.

A book is left open on a chair, and you pick it up to sit down on the plush velvet seat.

As you slide your bookmark under the cover, your shadow jumps up to curl up on your lap.

What a day, you think to yourself, pulling a soft wool blanket over your knees.

As the fire crackles softly in the background, you hear raindrops begin to hit the window panes.

8.14

This change in weather only makes you feel cozier though.

Smiling to yourself, you relax into an evening of quiet.

Grateful for the heat of the fire, and the purrs of the cat at your hip.

The candle beside you flickers, and you remember you want to get back at some point.

But you know you can return to this haven whenever you please.

A bell jingles softly in the distance.

Time to head out.

You give your surroundings one last grateful glance, and then inhale deeply through the nose.

Tucking the chin at the bottom of the exhale, you slowly open your eyes.

Taking in the floor in front of you.

Blinking in your surroundings.

Perhaps taking a little stretch, or a wiggle of the wrists and ankles.

Time to carry on with the day.

Thank you so much for joining me today. Come back anytime.

With Love,

Esta

---

Before you go! I have one question for you…

should this be a guided sleep talk-down instead of a guided meditation?

More like a … bedtime story kind-of style?

Let me know, in the comments below! 🙏

---