A Relaxing Visualization Forest Walk

This 30 minute guided mediation will begin with a grounding and body relaxation. Once you are fully relaxed you will be guided through a visualization, walking the path of a beautiful forest before period of silent surrender.

Transcript

Okay,

So welcome everybody.

Thank you for coming.

Today we'll begin by getting yourself into a nice comfortable position.

Any position is fine,

Sitting down,

Laying down,

Whatever works for you,

You know,

End of the day.

This is a time for you,

So it's great that you can take this time to relax and just let go of everything that's happened today.

Leave everything behind from the past and don't even think about what's happening in the future.

None of that exists right now.

This is your time,

So bring yourself and arrive in this moment.

Let's begin by taking some nice,

Easy,

Full breaths.

So breathing in through your nose,

Nice deep breath,

And out through your mouth.

And on every inhale,

Bring in that positive energy,

Refreshing energy.

And on every exhale,

Just let go,

Just a little bit more.

And also as you inhale,

Bring your awareness to where you're feeling your breath the most.

It may be in your chest,

In your belly.

Keep your awareness there and breathe out through your mouth.

And breathing in one more time,

Big deep breath,

Through your nose,

And out through your mouth.

Just take a minute to feel your body,

Scan your body,

And let your breath return to its normal rhythm.

And as you continue to settle in,

If you've got your eyes open,

Just take a look around the environment you're in,

At the colours and the textures.

And just let them visualisations come in,

Looking at the shapes and the consistencies.

And if you feel ready,

You can gently close your eyes down.

You can keep them open if you wish.

If you close them down,

Continue to keep your awareness on what you see in front of you,

Behind your eyelid.

Perhaps you can see some shapes swirling around,

Swirling around in front of you.

All the colours,

Can you see any colours?

Maybe all you can see is black.

Just keep your awareness and just let anything that you see,

Just let it pass you by.

As you continue to ground yourself.

As you continue to ground yourself,

Any thoughts that float through your mind,

Just let them do that.

Don't attach any story to them.

And if you catch yourself running away with your thoughts from your mind,

Just acknowledge it and bring your focus back to your breath.

And then bring in your awareness to the sounds that you can hear around you.

The distant sounds,

The near sounds,

Your internal sounds.

The snow.

Perhaps the traffic and the aeroplane in the distance,

Birds in the trees.

The music.

Perhaps you've got internal noises you can hear.

Let these sounds drift in and out of your hearing,

Just listening.

And perhaps you can bring your awareness to your mouth,

The tastes and textures in your mouth.

Your tongue,

Is it dry?

Wet?

The tastes that are left in your mouth at the moment,

Maybe you've just finished coffee.

Maybe you've just finished coffee.

Move your tongue around a little bit and see what you can scent in your mouth.

And as you move your awareness from them tastes into yours,

Your sense of smell.

As the air moves in through your nostrils and hits your nose in your nostrils,

What do you smell?

Perhaps you can smell perfume.

Or cooking in the kitchen.

Is it a nice smell?

Not so nice.

Maybe you can't smell anything at all.

Not perfectly fine.

Can you take your next breath?

Can you feel the air as it moves in to your nostrils?

Does it feel hot or cold?

Does it feel cold?

Can you feel the air against your skin?

Is it tickling the hairs on your arms?

Is the air cold or warm?

Can you feel the surface supporting you beneath your body?

As you gently bring your awareness to the top of your head and imagine a blue glowing light just about two inches above your head.

And that blue light is emanating the most amazing energy.

It's pulsating and emanating fabulous energy.

And as that energy leaves this ball of light and touches your head,

As it touches your scalp,

Just release any sensations and any tension that you may have across your scalp and down your neck.

Just let it go.

Let the light infuse into your cells and muscles in your scalp and let it help you release and relax.

As it moves down your forehead,

Just release the wrinkles in your brow that might be there.

Feel them rest and smooth across your forehead as that energy slowly comes,

Releasing the tiny lines that are in the corners of your eyes.

Really relaxing into your temples,

Letting it all go as it crosses over your nose,

Down your cheeks,

Letting everything fall away.

Relaxing your jaw and your tongue,

Letting it rest in the base of your mouth,

Let it drop away from the roof of your mouth,

Down your chin,

Enabling the whole of your head and your face.

Just rest and relax and feel as you let the day's tension go.

And as this blue energy moves down the back of your neck and the front of your neck,

Taking with it any tension and aches and anything else that you're having.

Just let your hold in there,

Let it fall away,

It doesn't serve you anymore.

Across your shoulders and down your arms,

Tops of your arms,

Your biceps and your triceps,

Across your elbows,

Down your forearms,

Your hands,

The palms of your hands and your fingers.

Let them sink into solid relaxation as this energy gives you that relaxing sensation.

As it moves down the top of your back and the bottom of your back and gives you rest as you sink further into the surface you're in.

Whether that's the surface you're laying on or the chair you're sitting in,

Just let gravity do its work and let anything fall away that does not serve you anymore.

And really feel into that energy that's relaxing every muscle in your back.

And really feel into the areas that are really struggling to let go.

Maybe it's the middle of your back,

Maybe it's the top of your back near your neck.

Really focus your energy and let this blue light energy work together to give you that really satisfying gravity defying relaxation feeling.

And that blue light energy continues to do its magic across the top of your chest,

Down your chest,

Into your belly.

And really just release anything,

Anything,

I mean let it all go.

Really feel that energy in the whole of your torso as you are pulled down into this full relaxation state.

And this energy swirling around in your pelvic region,

Grabbing on to the cells within your hips and the tops of your legs and all that area.

Really releasing any stress and tension as it flows down,

Down into your quads,

Across the backs of your knees,

The backs of your legs.

Those big muscle groups,

Giving them rest and respite with this beautiful blue energy,

That's only job is to release any tension.

And it moves across your knees and into your chins and across into your big calf muscles,

Into your feet and the soles of your feet and your toes.

Really feel,

Feel that relaxation effort and the effect it's having across the whole of your body.

And as that blue energy flows from just above the top of your head,

That divine blue energy,

All the way through every single cell of your body and out of your toes into the ground below.

Sinking deeply into our beautiful earth where energy originates and grows.

As you feel connected with the ground below you through this energy,

Feel the beautiful sensations that matches with you.

And in this deep relaxed state,

With any tension drifted out of your body,

Bring your mind and imagination into a forest clearing.

Imagine you're on a path in the middle of this clearing and in this clearing it's beautiful fresh grass which smells divine.

It's not long rain but the air is just perfect,

It's not humid,

The grass and the atmosphere smell just like spring.

And the sounds you can hear of nature,

That's all you can hear.

The birds,

The crickets,

The bees,

The rustling of tiny animals in the forest that you can see ahead of you.

And the colours are exquisite,

All shades of green contrasting against the blue sky with the sun high in the sky radiating it's gorgeous warmth onto your skin.

And in that moment,

In this moment,

You are so grateful to be alive and enabled to do whatever it is you are enabled to do.

And walking towards this forest path that's ahead of you,

You're really curious about where it leads.

So you walk really slowly,

Being really mindful of all the beautiful things that are around you and really grateful for all the things around you,

That you can see them,

That you can smell them,

Touch them,

Feel them.

And so you walk into this beautiful lush forest of trees and ferns and bushes and flowers and mosses and you take a moment and you bend down to look at one particular flower that's caught your eye.

What does this flower look like?

Is it small and dainty with tiny little petals and a little tiny bud?

Is it big and bright and bold?

What does it smell like?

Does it smell of perfumes that you really love or is it quite strong?

And is this flower on it's own or is it with a group of flowers and they're all together,

Backing each other up,

Looking after each other,

Growing together?

And as you stand up and zoom out,

What does that flower look like now in amongst it's environment,

In it's natural place,

In it's natural habitat?

As you continue to walk down the path,

You're very mindful of the rustling in the bushes to the sides of you and you're really curious and hope that you may see what's making the noises,

Maybe it's a rabbit,

Maybe it's a baby kangaroo,

Whatever it is,

It's in it's rightful place.

And up ahead you can hear something,

You can't quite work out what it is but it's a sound that's familiar so you keep walking down this path.

And as it gets closer and closer you realise that actually there's possibly a waterfall up ahead and that really excites you and that really exciting feeling keeps you motivated to move forward.

And moving down this path through you see some water up ahead and as you move a bit closer and a bit closer the sound of the water cascading over the rocks in front of you gets louder and louder until there it is,

Right in front of you.

Cascading like angel hair over the rocks,

Splashing into this beautiful clear pool of water and as you see this clear pool of water you're like so wow,

This is paradise.

Up ahead the sun is shining,

It's not too hot but it's just beautiful temperature so you take your shoes off and you feel the sandy soil that just feels so soft and grainy under your toes.

And there is a little step down into this pool and all your cares have left you,

You do not care that you have got your clothes on,

You are going into this pool and as you walk into this pool of water you feel the gorgeous feeling of tepid yet not cold water.

And as you uncover your toes you step down onto this rock and then you step down onto another rock until you are just about half the way thigh deep in water and it's exhilarating.

So you think I'll sit,

So you sit on the rock,

The first step that you stepped in and let the water flow around your waist and you sit in this gorgeous temperature water just watching this beautiful waterfall.

As it splashes into the pool you are getting the spray of the water across your face,

The smell of the water as it floats into your nostrils and you look up at the sky and the sun is radiating down onto your face.

And there is no better place to be right now than where you are watching the sky as clouds float by and they are like your thoughts,

They are like bubbles floating across the sky and they come and they go and you just sit there feeling wonderful.

And as you sit there enjoying this absolutely gorgeous space,

Sit for a while in this stillness and enjoy the rest.

And just think about how your body is feeling right now,

How you feel and take in a nice full breath.

And perhaps start to wiggle your fingers and your toes and take in another breath and when you are ready you can open your eyes.

Bring yourself back in the room.

How are you feeling?

I fell asleep again.

That's a good thing,

Your body needs that.

All I got was like the blue light to my neck and then I don't remember where it went after that.