Episode notes
This meditation builds you a personal mental safe haven — a place you can step into in seconds whenever you feel anxious, angry, or overwhelmed. You'll also learn to wrap it around you like a bubble you carry everywhere, so calm is always within reach no matter where you are. [Remastered 2026. Originally released 2016.] Send us Fan Mail For more relaxing resources, free guides, and private sessions, visit chelhamilton.com
Transcript
Read the transcript · about 770 words, follows along as you listen
Chel Hamilton:This meditation builds you a mental safe haven that you can step into anytime you feel anxious, angry, or overwhelmed in seconds wherever you are.
Intro:This is the Meditation Minis podcast with your host, Hypnotist Shell Hamilton.
Chel Hamilton:And let your eyes close. Take three deep breaths. As you turn your attention either to the top of your head or down to your toes, I'd like you to imagine the most comforting, relaxing feeling or energy. Maybe you're stepping into a hot tub. Or maybe there's just this lovely cool breeze. Or maybe it's like when you step into a bit of sunshine on a slightly cool day, and the sun just warms your skin in that oh-so-interesting way. With each and every breath, just taking a few moments here to allow yourself to imagine that comforting, relaxing feeling for you drifting down or up through your body.
Chel Hamilton:And now imagine what it would be like to find yourself at the top of a beautiful staircase. And it's well lit with a banister on one or both sides. And as you walk down this staircase, you're walking deeper and deeper into the relaxing comfort of your own inner mind. With each step down, just relaxing a little more. And you may find it helpful to count the steps from ten down to zero. And even if there's a hundred when you start, just start when you get to ten.
Chel Hamilton:As you take yourself even deeper. And at the bottom of the staircase, what would it be like if you found yourself in the most interesting hallway? And as you walk down the hallway, looking at whatever it is that's around you, you see things that are just so interesting. But you keep moving forward to the end of the hall as though you're just drawn to that door there at the end. And as you open that door, you step into the most safe, relaxing, calming place.
Chel Hamilton:Now this place may be inside or it may be outside, it may be like a dreamscape, or it may be an actual place that you've been to before. Allow yourself now just to imagine that safe place. What would you do? Would you lie back on a hammock or a couch or sit in a rocking chair, perhaps? Curl up on a bean bag, maybe. And the safe place may seem very magical, and there may be things kind of coming and going from your consciousness about it, and that's fine too.
Chel Hamilton:Notice, do you hear the sound of birds or the air blowing? Maybe you hear the distant sound of the ocean waves. And you have everything you need here. You have good food and water, maybe it's a bowl of fruit. And it just feels good to let yourself be in this place as you breathe in that safe, comfortable feeling. And exhale any lingering self-doubts as you breathe and be. That's right. And allow yourself now just to take a few more moments to relax in this safe place.
Chel Hamilton:Imagine what it would be like if you could wrap this safe place around you like a beautiful bubble that you can carry with you and step into quickly, easily, and powerfully anytime you want, choose, or need in your regular day-to-day life. Imagine that. When you're at work or school or with friends or family or alone, that you can just step into this beautiful bubble of safety, of comfort, having good positive things. Maybe you've got books in your bubble, maybe you have paper so that you can write.
Chel Hamilton:It just feels good. I know it's in my little bubble, but what's in yours? As you just allow it to be the color that feels right, the sounds that seem right, any objects that are just the right objects for you as you breathe and be. And when you come up out of this meditation today, we're gonna come up walking back up those steps so that you can return to an alert yet relaxed place consciously. And going now back down that hallway, taking this bubble with you.
Chel Hamilton:You can stick it in your pocket and let it grow to a size that wraps around you anytime you want or need. And as you walk up those steps into a beautiful light, becoming more and more aware of the room around you, of your body sitting there, as you reach the top of the staircase and take maybe two deep cleansing breaths in, as you prepare yourself now to open your eyes wide, wide awake.
Transcript supplied by the publisher with the episode.
Meditation Minis Podcast
by Chel Hamilton | Meditation Minis · English · Health
Short guided meditations to calm your anxiety, overcome negative thinking, increase your confidence, and more. Don’t think you have the time, or mental focus, to meditate? Most of these mind-shifting meditations are 10 minutes or less. Soothe your stress away and feel better fast with this award…
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