BODY LAND: Guided Meditations to Relax, Recharge, and Self-Regulate
Body Land is a collection of guided meditations designed to be accessible, experiential, and imaginative. The visualizations draw on Eastern medicine, ecofeminism, surrealist art, and somatic therapies for trauma. They aim to help listeners feel grounded, relaxed, and restored, and to shift toward a more positive frame of mind. Creator and host Liz Asch Greenhill is an acupuncturist, writer, artist, and Oregon-licensed psilocybin facilitator who has used these techniques in her clinic for over fifteen years. The podcast is offered as a free resource for experiencing the effects of an acupuncture treatment without needles.
Episodes
![[Talk] Somatic Soul Repair (Using Embodied Practice to Prepare for a Psilocybin Journey)](https://images.squarespace-cdn.com/content/v1/562bdfd5e4b0c83a2e6a54a5/1787714248709-PT159QWLGZ17EVNXS7Z9/Soul+Repair+Society+logo.png?format=1500w)
[Talk] Somatic Soul Repair (Using Embodied Practice to Prepare for a Psilocybin Journey)
Somatic Soul Repair work is a practice that integrates embodiment with curiosity, the imagination, and the felt sense.
![[Talk] What Do People Get from a Facilitated Psilocybin Journey? Takeaways from Psychedelic Sessions with Magic Mushrooms](https://images.squarespace-cdn.com/content/v1/562bdfd5e4b0c83a2e6a54a5/25ef0e3a-a06e-4858-bd3d-8f94b83de74a/Untitled+design+%283%29.png?format=1500w)
[Talk] What Do People Get from a Facilitated Psilocybin Journey? Takeaways from Psychedelic Sessions with Magic Mushrooms
Did you know that therapeutic magic mushroom sessions are legal in Oregon? Many people are curious to learn more about facilitated psilocybin journeys. In Season 6 of Body Land Metaphor Medicine, I share about my experience in the field. I was in the second cohort of Oregon practitioners who became legal Psilocybin Facilitators (2023-2024) and end up answering questions lots of at dinner parties a
Guided Meditation: Release Tension, Let Go, Surrender to Sleep, Insomnia Visualization (12 min)
A 12-minute visualization to listen to at bed time, where you are guided through a technique to release tension from specific parts of the body and the body in general, for a deeper, better night’s rest. Sleep well.
Guided Meditation: Sky Time Deep Sleep Metaphor Medicine to Ease Insomnia (17 min)
A deep rest guided meditation for sleep, inspired by the artist Jame Turrell.
Guided Meditation for Insomnia: Tracing the Body's Silhouette (Body Land Metaphor Medicine, 20 min)
Tracing the body, we engage in a meditative awareness practice with deep breathing for a good night's sleep.
Guided Meditation: How to Rest when Fearful, Instant Self Care and Nervous System Regulation (20 min)
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.
Guided Meditation: How to Cope when Overwhelmed, Metaphor as Medicine to Help you Breathe and Stay in your Body (15 min)
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.
Guided Meditation: Starlight Dreaming for Better Sleep (20 in)
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.
El Desierto: a Calming, Restorative, Stress Relief Guided Meditation in Spanish from Body Land (11 min)
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.
Special Guided Meditation en Español for deep sleep to promote healing: Estanque de Caida de Semillas: Cuerpo Tierra (17 min)
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!
Sé un Árbol: A Body Land Special Guided Meditation en Español (11 min)
A special Body Land episode in Spanish. Stay tuned for more episodes in English coming soon!
Una Pluma: A Body Land Guided Meditation en Español for deep rest and breathing (13 min)
A special Body Land episode in Spanish with guest Udom Linthavong. Stay tuned for future episodes in English again, coming very soon!
Welcome to Cuerpo Tierra! Body Land En Español. Bienvenidos! Stay tuned for 4 episodes in Spanish.
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.
Guided Meditation: Emotions as Colors, Listen at bedtime for Deep Sleep (14 min)
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, tru
Guided Meditation for Deep Sleep: Resonance of the Atlas (12 min)
Tune into your nervous system, creating a sensation of resonance, so you can find rest.
Guided Meditation: Night Time Ripple Breathing to listen to before bed for deep restful sleep (12 min)
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.
Guided Meditation for Deep Sleep: A Cartography of Rest (18 min)
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.
Guided Meditation for Deep Sleep: Drift into Darkness while Glowing (13 min)
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.
Guided Meditation for Deep Sleep: My Body is a Habitat and I am Safe (20 min)
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.
Season Four Welcome: Guided Meditations that help you land in your body and call it home
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.
Guided Meditation for Low Back Pain and Anxiety: Waterfall of the Hips (10 min)
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.
Guided Meditation for Brain Fog, Stress, and Depression: Cleaning the Senses (14 min)
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.
Guided Meditation to Release Stress and Tension: Cloudbody (8 min)
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.
Guided Meditation for Deep Sleep and Anxiety: The Deep Yin (8 min)
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
Guided Meditation for Teens and Kids: Ruby's Yurt (11 min)
In this visualization we turn the ribcage into a shelter for rest and play.
Guided Meditation for Stress, Tension, and Anxiety: Fly Free (7 min)
Feeling a little lighter?
Let’s amplify that sensation with this visualization that somaticizes the sensation of freedom.
Guided Meditation: Tree Within Tree (10 min)
Find a quiet place where you can be still. Listen and follow along in your body.
Guided Meditation to Clear your Head and Help You Center: You've Got Glands! (7 min)
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.
Guided Meditation to Help you Focus, Feel Calm, and Rest: Marble Drop (10 min)
Find a quiet place where you can be still. Listen and follow along in your body.
Guided Meditation for Neck/Back Pain, Stress, Anxiety, and Focus: Settle the Spine (13 min)
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.
Guided Meditation that Celebrates Love and Connectivity: Bright Heart Cleanse (7 min)
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).
Guided Meditation for Stress and Pelvic and Low Back Pain: Sanctity of the Sacrum (7 min)
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.
Juice Up (in a Jiffy): A Guided Meditation for Vitality, Depression, Stress, and Eco-Connection (8 min)
Replenish yourself with the flavors of the earth. Help protect and repair the planet. And maybe support your local juice joint?
River Recharge: A Guided Meditation to Shower you with Gratitude and Connection (7 min)
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 All
Season 3 Welcome to Body Land Metaphor Medicine Guided Meditations
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 physic
Recharge the Heart: a Guided Meditation for Social Change and Connectivity (18 min)
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.
#Boundaries!: A Guided Meditation on Healthy Boundaries for Stress Relief and Relaxation (20 min)
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 im
The Down Dial: A Guided Meditation for Stress Relief, Relaxation, and Nervous System Support (14 min)
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 Room of Their Own: A Guided Meditation for Teens to Help with Anxiety, Stress, and Connection (22 min)
A special episode for teens who are seeking comfort, reassurance, and connection amidst feelings of worry, depression, and alienation.
Love Nest: A Guided Meditation to help children feel safe and loved (11 min)
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!
What is Metaphor Medicine? An Explanation of my Method of Guided Meditation
Learn more about my method in this 20 minute talk.
Play that Song: a Guided Meditation to Relieve Stress and Practice Embodiment (10 min)
We use the superpowers of our imagination to bring resonance and music into the body.
Clear the Lungs: A Guided Meditation to Support your Immune System and Reduce Stress and Tension (25 min)
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.
All the Jellyfish Feels: A Calming Guided Meditation to Reconnect you to the Natural World (19 min)
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.
Viral Combat: A Pop Culture Guided Meditation to Fight Viruses and Feel Strong! (30 min)
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.
Awaken and Empower the Immune System
Your immune system is more complex than a symphony. Let's make sure it's awake, empowered, and appreciated.
Season 2 Welcome: More Guided Meditations from Body Land Metaphor Medicine
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!
The Darkest Dark: a Guided Meditation to Help you Center, Ground, and Manage Stress from Body Land (14 min)
Listen when you are able to be still and quiet for 20 minutes and follow along in your body.
Jing-a-Ling! An Earth-Based Guided Meditation for Vitality and Vigor (16 min)
Boost your BJE (Big Jing Energy) to live long, love hard, and run strong.
Just Me Being a Tree: An Earth-Based Guided Visualization to Practice Self-Care and Stress Relief (17 min)
No shade in pretending to be a tree. Listen deep in stillness and follow along in your tree body.
This Here Joint: A Guided Meditation to Ease Pain and Relieve Tension and Stress (9 min)
If you struggle with pain in your knees, elbows, shoulders, wrists, hips, ankles, or back — give this meditation a try and see how it lands in your body.
Let's Get Real about the Diaphragm: A Deep Breathing Deep Sleep Guided Visualization to Feel Better (22 min)
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 muscl
Parachute: A Playful Guided Meditation to Honor Your Inner Child and Find your Happy Place (8 min)
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.
Still Life with Feather: A Guided Meditation that Makes Breath Work and Presence Fun (12 min)
Be an artist and make an internal meditation tool.
Bubbles n' Flow: An Active, Creative Guided Meditation with Pop! (20 min)
Fizzing up, pouring down.
Spine of Pearls: A Vivid Guided Meditation to Help You Relax and Reduce Neck/Back Pain (12 min)
The spine is a jigsaw puzzle of bones, or else, a necklace, make that pearls!
Be a River: a Guided Meditation to Reduce Stress and Practice Eco-Embodiment (10 min)
One river. One Body. Feel them merge. Be the current.
Cave Body ft. the Heart and Pelvis: A Guided Meditation to Reunite your Upper and Lower Body (15 min)
Step into the ancient sensation of embodiment and trace the petroglyphs on the back of your skin.
On Anxiety and the Imagination: Want to Learn More about my Method of Metaphor Medicine? (5 min)
Anxiety is the imagination gone rogue. You are in charge of your own storytelling.
So, what is Metaphor Medicine?: An Explanation on Guided Meditation and Embodied Visualizations
The way you feel affects the way you feel. Your mind and body are always talking and mimicking each other. You can shift their conversation with this imaginative method that helps you practice presence.
Hourglass: A Guided Meditations for Headaches, Jaw Tension, and Better Sleep (10 min)
Feel the sands of time sifting through you bringing you to a balanced state.
Night Sky with Roses: A Mystical Wondrous Guided Visualization from Body Land Metaphor Medicine (17 min)
You are a galaxy.
Guided Meditation: Between the Earth and Sky, to feel grounded and a sense of belonging (15 min)
https://fireleibaezstudio.com/galleryBlend into the horizon to pleasantly disappear -- and belong. http://www.artnet.com/artists/leonora-carrington/https://www.boredpanda.com/land-art-andy-goldsworthy/?utm_source=google&utm_medium=organic&utm_campaign=organic
Special Thanks: Season 1 Appreciations from Body Land
My long term vision for this project is that I can eventually hire individuals who speak languages other than English to translate and record some of these so we can expand availability.
This is Body Land: Welcome to your Source for Imaginative Guided Meditations
Welcome to Body Land Metaphor Medicine, a creative approach to meditation, mindfulness, and somatic connection. I’m your host, Liz Asch Greenhill, Portland, Oregon acupuncturist, and writer. I’m so glad you’re here. Special Thanks to my patients for coming in and being my canvases of ideaphoria and metaphorical painting. And thank you to helpers Leslie Huddart, Niyati Evers-King, Anusuya Starbear,
Coming soon... Stay tuned for Metaphor Medicine from Body Land!
BODY LAND PODCAST RSS
COMING SOON… SOUND BITES FOR SELF CARE
BODY LAND is a podcast style resource for your self care. These sound bites send deep image lyric storytelling through your ears to your body. These guided visualizations are made by me, Liz Greenhill, licensed acupuncturist, artist, and writer, and they are based on the hands-on work I do with patients. The basis for these visualizations comes from my personal experience with anxiety. When I was
Recommended
McKinsey on Consumer and Retail
megahired.com
Hard Knocks Podcast
Effective Weight Loss for Moms | High protein, Strength Training, Lose Weight, Meal Planning, Fat Loss, Healthy Habits
The Human-Animal Connection - Pet Life Radio Original
Infinite Health with Dr. Arasi Maran
The Daily
World News Tonight with David Muir
The Joe Rogan Experience
English Vocabulary Help
TED Talks Daily
Learn English B1 with Daily News | English Listening Practice
