Get ready for a guided visualization meditation.
Grab anything you may need,
Such as a pillow or a blanket,
And begin by lying on your back or sitting somewhere quiet and peaceful.
Take a final moment to adjust,
Then begin to relax your body weight into the ground or into the mattress.
Feel yourself sinking gently down.
Allow your legs to feel heavy,
Muscles relaxing.
Allow your arms to melt,
Palms facing up towards the sky.
Allow your bones and muscles to feel heavy as you sink deeper and deeper into complete relaxation.
Let your spine be in one alignment.
You are completely emotionally,
Physically and mentally relaxed.
Feel yourself melting through contact points with the ground or the mattress.
With each exhale,
Allowing yourself to sink even deeper into complete and total relaxation.
Feel that your head is completely free of tension.
From your forehead to your eyebrows,
From your temples to your cheeks and jaw.
Allow your eyelids to soften.
The muscles of the neck are lax and free of any tension.
The chest and lungs are open and expansive.
The abdomen flows effortlessly and easily up and down with the breath.
The legs and arms feel soft and heavy as you relax.
Feel your entire body,
From head to toe,
Completely free of tension.
Say to yourself inwardly,
I am totally and completely relaxed.
Picture the room that you are laying in.
In your mind's eye,
Picture the floor,
The ceiling,
The walls,
See the room in as much detail as possible,
As brightly and as vividly as you can.
See your body laying there in the room.
Observe your body from head to toe,
Completely relaxed.
Bring your awareness now to any sounds in the distance.
Maybe sounds outside of the room or outside of the home.
Allow yourself to notice both loud and quiet sounds.
Attention drifting from sound to sound without trying to guess where it is coming from.
Now bring your awareness a bit closer to any sounds in the room.
Awareness passing easily from sound to sound without judging or analyzing.
Some sounds may be close to you,
Some sounds may be further away.
And finally,
Bring your awareness to sounds of the body.
Maybe sounds of digestion or soft sounds of the breath.
Whatever enters your awareness.
In your mind's eye now,
Envision a large set of steps in front of you,
With a railing on either side leading up into the night sky.
Envision the steps as vividly and colorfully as you can.
You step toward the bottom step,
Fingers brushing over the smooth railing.
You count backwards from ten as you ascend each step,
Becoming more and more relaxed with every step you take.
Ten Nine Seven Six Five Two and One Upon reaching the top step,
You stop to look around.
Before you at the top of the steps is a huge billowing white cloud.
You are high above the ground now and can see the land stretched out like a canvas below you.
If you focus,
You can even spot your own city or town down beneath you and the building where your body is currently resting in.
Even though it is night time,
The glow of the moon and stars hanging like little flashlights above you illuminates the earth below enough that you can make out the different textures,
Colors and shapes of fields,
Crops and cities below.
A flock of evening birds flit slowly and peacefully by beneath you.
Reaching out a hand,
You touch the misty surface of the cloud.
It is warmer than you had expected and you find that when you put your weight on this cloud that it holds you up.
You step onto the cloud,
Feeling your footsteps cushioned beneath you by the pillowy texture of the white surface.
You feel safe and secure up here,
A deep knowing inside of you telling you that you are completely safe here and protected.
Stepping nearer to the edge of the cloud,
You find a comfortable spot where you can lay down on your stomach and gaze over the edge.
You stretch yourself out,
Feeling as though a warm,
Soft bed is holding you up.
You spend a while really taking in your surroundings,
The distant land below and the stars speckled in the night sky above.
This place truly feels like it was made especially for you and you were meant to find this sanctuary in the sky.
You can allow yourself to rest here,
Breathing in the fresh,
Dewy evening air.
Other small clouds pass by,
Both below you and above you,
Billowing in the gentle breeze.
If any stresses,
Distractions or outside thoughts enter your awareness,
You simply mentally place that thought onto a cloud and observe as it lazily drifts by,
Then disappears.
Just watching the clouds and letting them float away.
Observing,
Watching the clouds and letting it all just be.
Feeling completely at peace and comfortable here,
Watching your thought clouds drift by.
Taking in this sanctuary in the sky just for you and letting the clouds pass.
Just watching the clouds and letting them float away.
Taking in this sanctuary in the sky just for you and letting the clouds pass.
Observing,
Watching the clouds and letting it all just be.
