The Inner State: Overwhelmed, vulnerable, afraid.
Once in a while I get days that feel like the entire world is on one team against me and out to get me from every direction. They start off horribly, they continue miserably, they get worse into the evening, things escalate. These are the days I can’t wait to crawl into bed at night and go to sleep just to reset the cycle of terrible.
These are also the days where I crave a little extra breath, a little extra quiet, calm security. These days are for long hugs from people who don’t ask questions or make suggestions. These days are made for this sweet meditation developed by my sister, Ash, a mindfulness-based marriage and family therapist.
This meditation is perfect for crawling into a cave of my own wonders — an imaginary world that gives me very real peace and calm. It is intended to enter a world that is safe, beautiful, nourishing, and profoundly peaceful. A perfect world wherein each of our five senses can relax.
The Backstory:
I discovered my secret magic spot deep in meditation many years ago while I was staying at the Ramana Maharshi ashram in Tiruvannamalai, India. In meditation, after sitting for many hours in stillness and silence, suddenly a vision in crystal clear detail appeared in my minds eye. I had the distinct sensation that I was flying, cruising at high altitude over a high mountain range, flying towards one specific mountain peak. As I neared that mountain peak, I could see there was a small house at the top of the mountain.
Behind the house was a beautiful, lush, thriving, large fenced-in vegetable garden with a view of the mountain range. As I flew even closer to this house, I noticed an old man working and tending that garden. I landed next to him gently. He turned to see me with sparkling eyes and a warm loving smile that can bring me to tears today just remembering it. I spent hours every day for the next week with this teacher, asking questions and receiving profound and simple answers. Fast forward 7 years to my home today: a small house at the top of a mountain with a fenced-in vegetable garden in the back, overlooking the exact same view as the one from my meditations.
Its unbelievable. Here is an early spring photo of the garden fence being built.
The Ritual: Safe Space
Step 1: Get the gear
These are things you most likely have right now, within reach. I have access to these three things almost constantly, so this practice can happen without special gear.
- Audio player (smart phones, tablets, laptops, computers, etc)
- Headphones
- Internet access
- (Optional) Things to write with/on – journal, device, pen, paper, etc.
Step 2: Make the time
15 minutes
- Set yourself up so you aren’t disturbed by anyone for 15 minutes.
- I usually set a timer on my phone for 20 min in case I fall asleep. If you have any more time to chill afterwards — use it all.
Step 3: Make the space
- You need just enough space for your body to rest comfortably for 15 minutes.
- Could be in a chair, on the floor, in bed, at a desk, anywhere your eyes can be closed with few distractions. I usually do this sitting up on my couch or lying down on my yoga mat.
- Its nice to have a special space marked out for this type of thing. A spot by a window, a chair on the deck, a nook in the garden, even a little-used corner of a bedroom works beautifully. I’ve used a hotel towel spread out on the ground next to a bed, made special with a little weed flower I picked up outside the hotel. All that matters is to make it feel special.
Step 4: Arrive
- Grab gear.
- Put devices on Do Not Disturb.
- Get into the space.
- Plug in headphones and put them on.
- Sit and just breathe normally for a couple of breaths.
- Pay attention to the space you are in. Notice one real thing.
- Arrive at the present moment.
Step 5: Listen and follow along
Play the following guided visualization, listen, and follow the spoken instructions on the audio.
Step 6: Take Note (Optional)
- Write down any strong sensations that arose during the practice.
- If they were unpleasant ones, consider the underlying causes.
- If they were pleasant, imprint them into memory.
- Take a few seconds to reflect and notice how you feel right now.
Post Ritual Vibes
Oh for the love of peace. Things feel like they’re gonna be ok. I’m gonna be ok. I feel less vulnerable for some reason. I feel stronger and more resilient. I will take care of myself, I am responsible for myself. I can always return to my secret spot on the mountain-top-garden to feel safe, calm, complete, and loved.
I’ve got my back, bring it world.
Credits
Meditation developed by Ash Addala, Deep Rooted Therapy
Nature sounds by hz37 via freesound.org
Audio vocals and production by Vidya Spandana