In this 15‑minute guided meditation, Dallas Bragg leads listeners through a progressive relaxation and body‑scan, inviting them to release tension by breathing and gentle muscle tension‑release. He then sets a collective healing intention, calling upon universal beings for support. Listeners are guided into a personal "field of escape"—a vivid, customizable mental landscape—where they explore feelings of love, identify who loves them most, and visualize that love as a colored bubble. The meditation shifts to an encounter with the listener’s inner child, prompting a dialogue about how the inner child wishes to be loved and how the adult self can meet that need. The session uses color‑emotion visualization, encourages pledges to nurture self‑love, and concludes with a recommendation to journal the experience, noting colors, symbols, and insights. The tone is soothing, instructional, and compassionate, aiming to foster deeper self‑love and emotional healing.
Chapters
Okay, so wherever you are, let's start to relax. Wiggle around a little bit. Start to kind of shake off the day. Um, whatever was happening right before this, whatever is going to happen after this, just center yourself a little bit. Start to breathe in and breathe out. And just right now, just notice your breathing and how your body might sway like mine is as you breathe. Your stomach might be moving in and moving out, your chest. And just let the breath breathe you. Feel the autumn, the automatic function of breathing. When you're breathing in, let that breath just catch any chaos, any tension, any scattering thoughts. Let it catch those. And as you breathe out, just let it go. This might be the deepest you've breathed all day. Breathe in as deep as you can and exhale through the mouth. Hopefully that doesn't sound too bad through the new microphone. So Let's do a body scan. And I like to start at the toes, the feet. Turn your attention to them. If you feel any tension there, any physical or even mental, spiritual tension, let it go. You can wiggle them around a little bit if you want. Sometimes I like to tense up as hard as I can all of the muscles in each part of my body. And there's something about that that helps them relax. So you can tense up your toes if you want, and then relax them and feel them achieve just one level deeper of stillness. Pay attention to your shins, knees, and calves. Turn your attention to your thighs and hips. Make any adjustments that you need to make. Feel any tension there, just breathe into it through your nose. Let that breath take that tension away through your exhale. Turn your attention to your Stomach and your chest. Any tightness there, any muscles that need to be relaxed, go ahead and do that. Feel your arms really heavy. Fingers. The neck is a place that could be tense. Turn your awareness to your neck. Imagine those muscles holding your head up just easing up a little bit. Maybe your head drops a bit. Turn your attention to your jaw. Make sure you're not clenching it. Make sure you're not tense there. If you have to, you can gape your mouth open a little bit during this meditation. No one's looking. Let's turn your awareness to your eyelids and all the little muscles in there. Make sure your eyelids get heavier and heavier until— try to open them and they can't. Your brow, the top of your head is not furrowed, stressed, tense. Just do one big breath in through the nose, out through the mouth. Just feel that quietness and that stillness. This may be the first time all day that you've been still and quiet. Listen to your body. Let's set an intention together. We're going to set an intention that whenever And wherever you're listening to this meditation, that it is meant for your healing. And as you heal, everyone connected to you heals. When everyone connected to you heals, the world heals. setting an intention that we want to end suffering for all beings. This intention is meant for your highest and best, and we're going to invite all angels, entities, beings, spirits across all time, dimension, space, and reality into this space to guide us through it. And finally, an intention that through this meditation we will find ways to love ourselves even deeper and stronger, in just the right time, for just the right reasons. Just take a deep breath in through the nose, exhale through the mouth. Okay, so let's slowly take ourselves to our field of escape. If you haven't been there before, this field of escape is your creation. It's a long, sprawling field, and you get to choose what it looks like. It could be green grass, could be purple grass. What color is the sky? Is it day? Is it night? Is there a wind blowing? Are there flowers around? Take a look. Notice something you didn't notice before as you look around. Do you see any animals? Trees? Are there hills in the background? In this field of escape, nothing really matters. There's no hurt, there's no anger, there's no noise, there's no People talking. There's no work. There's just you in stillness. It's always perfect weather. You can feel grass under your feet. Just the right amount of either sunlight or moonlight, whatever you want. As you're standing here in the field of escape, just take another breath and take note of your surroundings, because this is where you can go throughout the day anytime you're feeling stressed or overwhelmed or you need an escape. Just for 5 minutes, close your eyes. 3 minutes. Close your eyes and take yourself here. Center yourself, especially if you can't go outside. So as we're standing here in the field of escape, I want you to ask a question of yourself, and the first question is Who in this life loves me in the most beautiful way? Who loves me unconditionally? Who do I feel loved the most around? Could be one or more people. If no one pops up, Into your mind, first impression. If no one did, then you can also bring up in your memory a time when you felt the most loved. And if that's the case, bring that memory up in front of you in the field of escape. Or you could have that person that came to your mind Right there in front of you. I want you to really feel the emotion of that person or that scene. Remember what it felt like, what they make you feel like. And with each breath, With each second, I want that emotion to get stronger and stronger. And as you feel this emotion intensify, I want you to notice what color it is. And when you notice what color it is, notice that it is now a bubble around you. As you breathe in, as you feel that love, that bubble now grows larger and larger until it is enveloping you and that person in that scene that you've brought up. You're standing in this color of emotion. And it's getting brighter and brighter. Such love. Just feel that for a minute. And now you notice, as you look again That there's a younger version of yourself there in place of that person or scene. First impression, the first image of yourself that pops up. I want you to take a look at them. How old are they? What are they wearing? What's their facial expression? What kind of energy do they have? And now notice if the color has changed. Is the color still there? Is the bubble still there at all? To notice the energy now. I want you to welcome your inner child, and I want you to take their hands if they'll allow you to. I want you to ask them a question, and that is, how do you wish you could be loved more? I want to be loved more. And/or, how can I love you more? Pay attention. First impression, first thought that comes up, that's your answer from them. How do they want to be loved? And whatever that answer is, I want you to pay attention to the color of that answer, the color of that energy, and feel what it's like from their perspective to need to be loved. In a different way, or in a new way? What is it that they want? And as you think about that, with each breath and with each second, imagine the color of that answer gets larger and larger. That color of that answer, that energy is now Enveloped you both. I want you to make a pledge to them that you're going to fill that gap. You're going to increase that love. You're going to do that thing. Even if it's as simple as they just need a hug. I want you to take note. I want you to take close note of what they're saying because it's going to be your journal prompt for after this meditation. Because whatever it is that inner child needs, That's what's missing from your self-love. That's what you need to give yourself after this meditation. Find ways to fill that gap. Now, as you're in this bubble, I want you to imagine the color of this inner new energy turning into the color Of the first, and maybe it's the same, but that's okay. I want you to imagine the color just being the first color, and it's just as intense and it's just as bright. It's you and your inner child. And now breathe it in. As you both breathe in this color, it's surging through your veins. It hits your heart. It's coursing through your flesh. It is saturating into your DNA, and you are rewriting. You are rewriting yourselves. You are giving yourself this kind of love: unconditional, highly emotional, perfect love. I want you to give your inner child a hug and say goodbye. As you watch them kind of fade away to your field, I want you to notice how you're feeling right now. I want you to make a pledge to yourself that another day can't go by with there being anything missing from the way that you love yourself. And I want you to make a pledge to yourself that you define You and versions of yourself define what love looks like for you, no one else. And from now on, that's how you're gonna live. So take a few minutes here in your field of escape. And begin to come back into your body. And when you're ready, you can open your eyes, wiggle around a bit. I do recommend journaling after, maybe automatic writing, and what you saw. Pay attention to everything— colors, shapes, symbols, how you felt. And what that answer was. So, um, with that being said, I'll close it out for tonight. If you have any requests for meditations, let me know. Um, if there's any way we can improve these, let me know. And, um, have a good night.
