BODY LAND: Guided Meditations to Relax, Recharge, and Self-Regulate

Tracing the body, we engage in a meditative awareness practice with deep breathing for a good night's sleep.

This guided meditation helps you find your center, calm your breathing, and feel safe, as you reconnect to the natural world and your own body. Using ideas and images from Eastern medicine and the powerful magic realism tools of your mind, together we find alignment, dignity, belonging, gratitude, and rest. Listen when still and quiet, alone or in a group, and follow along in your body.

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.

Join us in this sleepy visualization as we settle into the darkness, integrating safety, cleansing the body of tension, bringing in sensations of love and acceptance, ready to welcome good dreams.

Special episode of Body Land in Spanish. Thanks to our translator and voice, Udom Linthavong! And thanks to RACC for supporting this translation project. Listen when you are still and quiet, and follow along in your body.

A special episode of Body Land in Spanish. Thanks to Udom Linthavong for being our translator and voice. Thanks for RACC for generous support. Stay tuned for more Body Land episodes in English, coming soon!

A special Body Land episode in Spanish. Stay tuned for more episodes in English coming soon!

A special Body Land episode in Spanish with guest Udom Linthavong. Stay tuned for future episodes in English again, coming very soon!

Thanks to a grant from the RACC and the beautiful voice of translator Udom Linthavong, we are bringing you 4 special guided meditations in Spanish! Stay tuned for Cuerpo Tierra! We will be back with new episodes in English very soon.

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.

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

Season Four is focused on insomnia. Try this breath work technique to release stored tension and enhance a sense of inner peace. We will focus on the image of ripples throughout a peaceful body of water and bring those sensations into the body.

We talk a bit about the four levels of being (and reality) and use metaphors of four from the earth to tune into the body and coax it into a relaxed safe place.

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.

You can use your imagination to affirm and generate sensations of ease, trust, and belonging. These perceptions put you at ease and help you rest.

Sleeplessness and waking early are challenges that affect so many of us. Using somatic techniques and salutary methods of storytelling, we'll weave peace through the layers of the body, mind, emotions, and soul.

  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. 

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. 

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.

Welcome to Body Land, an archive of guided meditations to help you relax, recharge, and revitatlize. These listening experience are integrate theories from Chinese Medicine, somatic methods of trauma, and Surrealist art to help you land in your body and call it your home. To experience these naturalist, eco-art, embodiment practices, set aside some time where you can be quiet and still, close your eyes, listen, and follow along in your body.

In this visualization we turn the ribcage into a shelter for rest and play.

Feeling a little lighter? Let’s amplify that sensation with this visualization that somaticizes the sensation of freedom.

Find a quiet place where you can be still. Listen and follow along in your body.

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.

Find a quiet place where you can be still. Listen and follow along in your body.

When tension builds up in our nervous system, we feel it as pain in our bones, joints, muscles, and it clutters our focus and ability to de-stress. Try this short visualization and see how you feel. Be sure to listen when you are still and quiet and able to follow along in your body.

The heart is the empress of your body. Let your heart be the diva that she is and get her nails done (metaphorically, of course).

Your sacrum is a shovel-shaped bone between your spine and your tailbone. It is cupped like a palm. Settle in to a peaceful vacation deep in your own body. Listen in a quiet, still place and follow along in your body.

Replenish yourself with the flavors of the earth. Help protect and repair the planet. And maybe support your local juice joint?

Approximately 2/3 of our bodies are water. In Chinese Medicine, water is the yin energy that anchors us, calms us, and replenishes our nervous system. Take a plunge into some fresh natural river imagery to refill your 67%. Feeling grateful for water? Make a donation to help clean up the Verde River in Arizona, the Lower Snake River in Washington, and support the Waterkeeper Alliance.

Welcome to Body Land Season 3 where we are 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. 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!

This visualization goes out to the leaders working for positive change. Thank you for your efforts, your passion, and your sacrifices. We send ripples through the body with our breath, ignite the heart, and entrust the pelvis and the mind to support our nervous system so we can rest and recharge.

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.

Turn the dial down on your nervous system to catch some solid sleep and bring your body into repose. When we invite the deep yin into our being, we can surrender our nervous energy and find a sense of peace.

A special episode for teens who are seeking comfort, reassurance, and connection amidst feelings of worry, depression, and alienation.

This listening experience is designed to help kids feel surrounded by safety and tenderness as an experiential antidote to anxiety, worries, and fear. I recommend that adults do the exercise alongside the kids so that they can share their experiences afterwards. Listen when quiet and still, and follow along in your body!

Learn more about my method in this 20 minute talk.

We use the superpowers of our imagination to bring resonance and music into the body.

Take 30 minutes out of your day to meditate, practice self-care, and strengthen your immune system. Listen when you are quiet and still and follow along in your body.

Listen when you can set aside time to be still and quiet for 20 minutes. Follow along in your body and see if it changes your mood, tension, or outlook.

Import movie scenes with expert kung fu fighting into your imagination to build confidence and resilience in your immune system. Listen and follow along in your body.

Your immune system is more complex than a symphony. Let's make sure it's awake, empowered, and appreciated.

We are back! Season 2 is all guided meditations for immune system and stress management. These listening experience help you calm your nervous system and activate your inner strength. Listen when quiet and still and follow along in your body!

Listen when you are able to be still and quiet for 20 minutes and follow along in your body.

Boost your BJE (Big Jing Energy) to live long, love hard, and run strong.

No shade in pretending to be a tree. Listen deep in stillness and follow along in your tree body.

Really, it would be more accurate to call this “Let’s Get Unreal About the Diaphragm! For real, when your diaphragm is in a pinch you can feel all kinds of crummy symptoms: anxiety, shortness of breath, heartburn, ribside pain, poor circulation, headaches, and more, but I'll stop there. Sheesh. Let's ambush the diaphragm with lots of imagery to help you release tension from this beast of a muscle.  (P.S. the diaphragm is particularly influenced by creative expression, that's why we are going this route. P.P.S. Never worry if you are visualizing something different or at another angle from what I'm trying to describe. Just let your imagination do its thing.)   Art Rx for curious people who want to look stuff up:  Images of treetops and a phenomenon called crown shyness Listen to Chavela Vargas, one of the most expressive singers ever  Artist Hiba Schabaz  imagines the self immersed in natural 

Meditations for seekers with active minds and colorful imaginations. Listen when you have 10 minutes to be still and quiet and follow along in your body.

Be an artist and make an internal meditation tool.

Fizzing up, pouring down.