How to Rest when Fearful: A Guided Meditation for Instant Self Care and Nervous System Regulation (20 min)

January 11, 2025 / Liz Greenhill

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.

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categories / asmr, anxiety resources, breathing exercise, creative imagery, creative resources, guided visualization, help when scared, help when stressed, insomnia, meditate, meditation, pain, pain management, self care, sleep, somatic experience, stress relief, stress relief for teens, visualización
tags / meditate, meditation, magic realism, anxiety, stress relief, sleep, stress, soothing, rest, restore, surrealism, sleep aid, stress management, scared, help

Starlight Dreaming: A Guided Meditation for Better Sleep (20 in)

January 08, 2025 / Liz Greenhill

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.

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categories / anxiety relief for teens, guided visualization, insomnia, meditate, meditation, pain, pain management, self care, sleep, somatic experience, stress relief, stress relief for teens
tags / meditate, meditation, metaphor medicine, guided meditation, visualization, guided visualization, insomnia, sleep, sleep aid, anxiety, rest, restore, creative imagery, creative expression

El Desierto: a Calming, Restorative, Stress Relief Guided Meditation in Spanish from Body Land (11 min)

November 26, 2024 / Liz Greenhill

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.

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categories / anxiety relief for teens, creative imagery, creative resources, guided visualization, insomnia, insomnio, meditate, meditation, pain management, pain, relajante, self care, sleep, somatic experience, stress relief, stress relief for teens, visualización
tags / medicina, meditate, metaphor medicine, meditation, metaforica, embodiment, sleep, sleep aid, inner calm, insomnio, insomnia, pain

Special Guided Meditation en Español for deep sleep to promote healing: Estanque de Caida de Semillas: Cuerpo Tierra (17 min)

November 22, 2024 / Liz Greenhill

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.

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tags / meditate, medicina, metaphor medicine, meditation, sleep, sleep aid, insomnia, insomnio, relajante, relaxation, rest, restore

Welcome to Cuerpo Tierra! Body Land En Español. Bienvenidos! Stay tuned for 4 episodes in Spanish.

November 18, 2024 / Liz Greenhill

Cuerpo Tierra en Español

Hola, queridos amigos!

Bienvenidos al fascinante mundo de la Medicina Metafórica del Cuerpo Tierra, creada por la acupupunturista y autora Liz Greenhill y llevada a ustedes en español por Udom Linthavong.

Imagina esto: visualizaciones guiadas que no solo encienden tu creatividad, sino que también calman tu sistema nervioso. Te ayudarán a sentirte arraigado y en sintonía contigo mismo. Este es un espacio donde la energía se mueve, el arte se aprecia, el lenguaje cobra vida, y técnicas de la medicina china se mezclan con métodos somáticos para que puedas dejar atrás la ansiedad.

Tan a menudo, nuestras imaginaciones se aventuran en áreas de miedo y, cuando eso sucede, es como si nuestras mentes secuestraran a nuestros cuerpos y nos llevaran a un lugar de catástrofe vicaria. Cuerpo Tierra está diseñado para ser un micro-antídoto a esa respuesta de estrés.

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categories / creative imagery, guided visualization, creative resources, insomnia, meditate, meditation, self care, sleep, somatic experience, stress relief
tags / meditate, meditation, spanish, espanol, medicina, metaforica, cuerpo tierra, acupuncturistsa, acupuncturist, acupuncturista, insomnia, sleep, rest, relax, health, healthy

Emotions as Colors: A Guided Meditation to listen to at bedtime for deep sleep (14 min)

October 22, 2023 / Liz Greenhill

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.

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categories / asmr, creative imagery, creative resources, guided visualization, insomnia, meditate, meditation, self care, sleep, somatic experience, stress relief, stress relief for teens
tags / sleep, self-care, surrealism, stress management, soothing, sleep aid, stress relief, stress

Deep Sleep Guided Meditation: Resonance of the Atlas (12 min)

October 10, 2023 / Liz Greenhill

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

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tags / asmr, s, se, sleep, stress relief, surrealism, somatic experience, sleep aid, stress management, soothing, inner calm, insomnia

Guided Meditation: Night Time Ripple Breathing to listen to before bed for deep restful sleep (12 min)

September 25, 2023 / Liz Greenhill

Bring this ripple-inducing breathwork into your pre-sleep awareness for deeper rest.

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categories / anxiety relief for teens, creative imagery, guided visualization, insomnia, meditate, meditation, pain management, self care, sleep, somatic experience, stress relief, stress relief for teens
tags / meditate, metaphor medicine, meditation, somatic experience, inner calm, insomnia, sleep, sleep aid, stress, stress management, stress relief, focus, creativity, calm, comfort

Deep Sleep Guided Meditation: A Cartography of Rest (18 min)

July 13, 2023 / Liz Greenhill

We talk a bit about the four levels of being (and reality) and how metaphors of the earth apply to the body. We tune into four layers of the body and coax each one into a relaxed safe state. Listen before bed and let me know how it feels.

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categories / asmr, anxiety relief for teens, anxiety relief for kids, creative imagery, guided visualization, insomnia, meditate, meditation, pain management, self care, sleep, somatic experience, stress relief
tags / metaphor medicine, meditate, embodiment, self-care, soothing, sleep, sleep aid, ins, insomnia, calm, inner calm, stress management, somatic experience

Drift into Darkness while Glowing: A Guided Meditation for Deep Restful Sleep (13 min)

July 11, 2023 / Liz Greenhill

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.

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categories / anxiety resources for kid, creative imagery, creative resources, guided visualization, insomnia, meditate, meditation, pain management, pain, self care, sleep, somatic experience, stress relief, stress relief for teens, visualizations for kids
tags / meditate, metaphor medicine, meditation, embodiment, self-care, somatic experience, inner calm, insomnia, sleep

My Body is a Habitat and I am Safe: A Guided Meditation for Restful Sleep and Centering (20 min)

June 16, 2023 / Liz Greenhill

Your body is a safe place. Coax your spine into this story and let it become something new and generative.

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categories / asmr, meditate, meditation, insomnia, guided visualization, creative resources, stress relief, somatic experience, visualizations for kids
tags / meditate, metaphor medicine, stress management, sleep, inner calm, insomnia, somatic experience

Season Four Welcome: Guided Meditations that help you land in your body and call it home

June 16, 2023 / Liz Greenhill

Welcome back to Body Land Metaphor Medicine, an archive of guided visualizations that engage the superpowers of your imagination to help you relax and restore. These salutary stories are informed by Surrealist art, Eastern Medicine, and Somatic methods for self-regulation. I’m your creator and host, Liz Asch Greenhill. I am an author and artist, and the acupuncturist at Night Sky Acupuncture and Ideaphoria.

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categories / asmr, guided visualization, insomnia, meditation, meditate, self care, sleep, somatic experience
tags / guided visualization, somatic experience, stress relief, stress management, insomnia, sleep, creative expression, creative imagery, creativity

Waterfall of the Hips: A Guided Meditation for Low Back Pain and Anxiety (10 min)

June 02, 2021 / Liz Greenhill

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.

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categories / anxiety relief for teens, asmr, covid self care, creative imagery, creative resources, guided visualization, insomnia, meditate, meditation, pain, pain management, self care, sleep, somatic experience, stress relief, stress relief for teens
tags / sleep, back pain, lower back pain, pelvic health, pelvis, hips, butt, visualization, visualizations, self-care, insomnia, meditate, metaphor medicine, meditation

Fly Free: A Guided Meditation for Stress, Tension, and Anxiety (7 min)

November 18, 2020 / Liz Greenhill

Feeling a little lighter?

Let’s amplify that sensation with this visualization to help you somaticize the sensation of freedom.

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categories / anxiety relief for teens, anxiety relief for kids, better boundaries, asmr, covid self care, creative imagery, creative resources, guided visualization, insomnia, meditate, meditation, pain management, self care, sleep, stress relief, somatic experience, stress relief for teens, visualizations for kids
tags / sleep, stress relief, somatic experience, surrealism, self-care, stress management, guided visualization, dreamwork, dreaming, Chinese medicine, creative expression, pain, relax, breathe, meditate, meditation, metaphor medicine, embodiment

Tree Within Tree: A Guided Meditation to Release Stress and Sleep Better (10 min)

November 01, 2020 / Liz Greenhill

Ultimate Stress Release Guided Visualization @ 10 minutes

Make a forest diorama in yr chest and feel all the feels of trees.

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categories / better boundaries, asmr, anxiety relief for teens, creative imagery, covid self care, guided visualization, insomnia, meditate, meditation, pain, pain management, self care, sleep, somatic experience, stress relief, stress relief for teens, visualizations for kids
tags / asmr, stress relief, stress management, anxiety, sleep, insomnia, inner calm, diaphragmatic breathing, focus, self-care, Chinese medicine, meditate, meditation, metaphor medicine, nature

You've Got Glands! A Guided Meditation to Clear your Head and Help You Center

October 28, 2020 / Liz Greenhill

Work your head’s inner teardrop until it glows up your brain.

This one’s like a brain massage. But anywhere you got a gland you can do this. Don’t stop here. Google glands and keep going.

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tags / asmr, metaphor medicine, meditate, meditation, guided visualization, visualizations, relax, stress relief, stress management, sleep, insomnia

Settle the Spine: A Guided Meditation for Neck/Back Pain, Stress, Anxiety, and Focus (13 min)

October 26, 2020 / Liz Greenhill

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.

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tags / asmr, guided visualization, meditate, meditation, Chinese medicine, surrealism, stress relief, stress management, insomnia, sleep, anxiety

#Boundaries!: A Guided Meditation on Healthy Boundaries for Stress Relief and Relaxation (20 min)

May 21, 2020 / Liz Greenhill

Feeling a bit drained these days? Working on your hashtag boundaries? We’ve got some six feet of separation self-care for ya. I talk super briefly about how fractal patterns of self:other are part of the body’s defenses from the perspective of Chinese Medicine and then we drop into a super soothing visualization that helps you disentangle your energy from others which ultimately benefits your immune system.

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categories / creative imagery, creative resources, guided visualization, insomnia, meditate, meditation, pain, pain management, somatic experience, stress relief, covid self care, self care, better boundaries
tags / guided visualization, somatic experience, metaphor medicine, meditation, Chinese medicine, boundaries, self-care, coronavirus self care, covid, covid self care, asmr, peace, sleep, stress relief, stress management, insomnia, anxiety

Jing-a-Ling! An Earth-Based Guided Meditation for Vitality and Vigor (16 min)

December 15, 2019 / Liz Greenhill

Juice up your jing, which, in Chinese Medicine, is your deep essence goo, kinda like how oil is the deep essence goo of the Earth. People with BJE (Big Jing Energy) live long, love hard, and run strong.

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categories / meditation, meditate, guided visualization, creative imagery, asmr
tags / guided visualization, somatic experience, creative expression, creative imagery, meditation, embodiment, peace, sleep, asmr

Spine of Pearls: A Vivid Guided Meditation to Help You Relax and Reduce Neck/Back Pain (12 min)

December 09, 2019 / Liz Greenhill / Source

A guided visualization in which the spine is a jigsaw puzzle column of bones getting refurbished, while also using the metaphor of a necklace, make that pearls!

Is your spine a column of bones or is it a pearl necklace? You be the judge. (Hint: it can be both!)

Curious about artists who paint the body in imagined and mystical ways? Here’s your Art Rx:

Frida Kahlo

Wangechi Mutu

Frank Moore

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categories / meditation, meditate, guided visualization, creative imagery, asmr
tags / meditation, meditate, guided visualization, anxiety, stress, somatic experience, calm, sleep, insomnia, asmr

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