The Inner World Journey Meditation

Inner World Journey is a powerful relaxation exercise to help us become more aware of our thoughts and feelings.

First, invite your group to find a comfortable spot, in their seats, lying on the floor, etc. Announce to your group that you will soon lead them through a brief exercise to help them relax and get to know their inner world.

Suggest that this is a good time to put away all distractions and turn their attention toward you as you facilitate this calming. When ready, facilitate the meditation step by step, making adjustments according to the needs of your group.

If desired, invite your group to reflect on their experience.

Inner World Journey

• Once you are seated comfortably, take these next few moments to relax. Turn your gaze downward towards the floor or close your eyes.
• Take a few deep breaths.
• Start by turning your attention inward. I would like you to start to notice your thoughts and sensations at this time.
• Starting at your feet, notice what you notice. Which areas are tense? Which areas feel flexible? What does this area look and feel like on the inside? Do you notice any colours or sensations? Does this area have a message for you?
• Now move up to your legs. Notice the weight, vibration, temperature and any other sensations. What does this area look and feel like on the inside? Do you notice any colours or sensations? Does this area have a message for you?
• Notice your back… how does it feel? What does it look like inside? Notice what you notice… Do you notice any colours or sensations? Does this area have a message for you?
• Bring your attention to your stomach area. Notice if your stomach is tense or tight, let it soften. Relax and take a breath. What does this area look and feel like on the inside? Do you notice any colours or sensations? Does this area have a message for you?
• Notice your hands. Are your hands tense or open? Allow them to soften. What does this area look and feel like on the inside? Do you notice any colours or sensations? Does this area have a message for you?
• Notice your arms. Feel the sensations in your arms. Allow your shoulders to be light. What does this area look and feel like on the inside? Do you notice any colours or sensations? Does this area have a message for you?
• Notice your neck and throat. Let them soften and relax. What does this area look and feel like on the inside? Do you notice any colours or sensations? Does this area have a message for you?
• Soften your jaw. Allow your face and facial muscles to be soft. Simply notice and be the observer. What do these areas look and feel like on the inside? Do you notice any colours or sensations? Do these areas have a message for you?
• Now notice your whole body at this moment. Be aware of your whole body as best you can.
• Take a breath.
• And then when you’re ready, wiggle your fingers and toes and open your eyes and
  join us back here in a few moments.

Moment of Reflection

• How many thoughts they had during the experience?… Lots, right? This is normal. You can allow these thoughts to come and consciously put them away, then continue with the meditation.
• In a few words, describe how your inner world looks and feels.
• Which areas were tense? Flexible? What colours and sensations did you notice? Where?
• If there was an area that needed to be redecorated, which area would it be?
• What did you notice in your body?
• What did you notice in your mind?
• What sensations did you notice?
• Where can you see yourself using this exercise?
• How did you feel before and after the activity?

The topics of this publication: health, relaxation, wellbeing, self, mindfulness, reduce anxiety