Guided Meditation for Insomnia: Tracing the Body's Silhouette (Body Land Metaphor Medicine, 20 min)
A soft and gentle visualization to help you feel safe and guide you into a good night’s sleep.
Filtering by Category: stress relief for teens
Guided Meditation: How to Rest when Fearful, Instant Self Care and Nervous System Regulation (20 min)
When you land in your body and call it your home, your nervous system shifts down a gear. When we tell ourselves stories that enhance our sense of belonging and dignity, we create a quieter place inside where we can ground and center. In this meditation, we ignite the imagination as the tool that helps you feel safer in your body and in the world. Set aside 20 minutes when you are quiet or still, alone or with others, to listen, and follow along in your body.
Read MoreGuided Meditation: How to Cope when Overwhelmed, Metaphor as Medicine to Help you Breathe and Stay in your Body (15 min)
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.
Read MoreGuided Meditation: Starlight Dreaming for Better Sleep (20 in)
Settle into a quiet space where you can close your eyes and take time out to reconnect with yourself and your breath. We will ignite the imagination to restore a sense of connectedness with the cosmos and with our own bodies to feel more centered, grounded, and get better sleep.
Read MoreEl Desierto: a Calming, Restorative, Stress Relief Guided Meditation in Spanish from Body Land (11 min)
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. A veces, estas nubes lucen inmóviles, antes de que el sol vuelva a brillar, iluminando con rayos celestiales en configuraciones transitorias. Colores rosas y lavandas estallan en el cielo. Permite que esta escena se anide en tu cuerpo.
Read MoreSpecial Guided Meditation en Español for deep sleep to promote healing: Estanque de Caida de Semillas: Cuerpo Tierra (17 min)
Imagina cómo el aire se extiende hasta lo alto, perdiéndose en la inmensidad del cielo, mientras el estanque se encuentra cómodamente acurrucado en este entorno vasto y abierto.
Read MoreSé un Árbol: A Body Land Special Guided Meditation en Español (11 min)
¿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.
Read MoreGuided Meditation: Emotions as Colors, Listen at bedtime for Deep Sleep (14 min)
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.
Guided Meditation for Deep Sleep: Resonance of the Atlas (12 min)
Tune into your nervous system, creating a sensation of resonance through your whole body, so you can rest.
Guided Meditation: Night Time Ripple Breathing to listen to before bed for deep restful sleep (12 min)
Bring this ripple-inducing breathwork into your pre-sleep awareness for deeper rest.
Read MoreGuided Meditation for Deep Sleep: Drift into Darkness while Glowing (13 min)
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.
Guided Meditation for Low Back Pain and Anxiety: Waterfall of the Hips (10 min)
Your body is a landscape. You have a river running through you. It horseshoes into a waterfall in the hips.
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.
Guided Meditation for Brain Fog, Stress, and Depression: Cleaning the Senses (14 min)
Get soapy and a little sappy up in your head. This is meant to help with feeling lost or disconnected.
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.
Guided Meditation to Release Stress and Tension: Cloudbody (8 min)
Need some levity? Let’s drop it like it’s hot and be clouds.
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.
Guided Meditation for Teens and Kids: Ruby's Yurt (11 min)
In this visualization we envision the ribcage as a shelter for both rest and play.
This one goes out to Ruby.
Guided Meditation for Stress, Tension, and Anxiety: Fly Free (7 min)
Feeling a little lighter?
Let’s amplify that sensation with this visualization to help you somaticize the sensation of freedom.
Guided Meditation: Tree Within Tree (10 min)
Ultimate Stress Release Guided Visualization @ 10 minutes
Make a forest diorama in yr chest and feel all the feels of trees.
Guided Meditation for Neck/Back Pain, Stress, Anxiety, and Focus: Settle the Spine (13 min)
Calm stress and ease anxiety while nourishing your neck and back. This is a 12 minute guided visualization.
Find yourself in a quiet stream in the forest where everything aligns around and within.
Juice Up (in a Jiffy): A Guided Meditation for Vitality, Depression, Stress, and Eco-Connection (8 min)
Replenish yourself with the flavors of the earth.
Help protect and repair the planet.
And maybe support your local juice joint?
Season 3 Welcome to Body Land Metaphor Medicine Guided Meditations
Keeping it real, keeping it surreal, and keeping it brief. Let’s do more with less with a season of extra shorty visualizations for the now. Wishing you good health, good luck, and composure for the continued intensity of 2020. I’m your host, Liz Asch Greenhill, and I’ve been using this method in my acupuncture clinic for nearly 20 years, helping people integrate salutary storytelling into their self-care practices, to alleviate physical and emotional pain, restore, rejuventate, and recharge. Try a few of these eco-art guided meditations that apply various somatic techniques and principles of Chinese Medicine to concepts from Surrealist art — and see how you feel after. Let mw know how it lands with you. And stay tuned for lots more visualizations! Cheers!