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,
Leading down.
Envision the steps as vividly and as colorfully as you can.
They are clearly ancient and have been weathered over time.
You step towards the top of the steps,
Fingers brushing over the smooth railing.
And you count backwards from ten,
Internally,
As you descend each step.
One Two Four With each step relaxing deeper.
Five Six Seven And ten.
Upon reaching the bottom step,
You stop to look around.
It is night time and gently swaying trees surround you,
Stretching up and up.
Shadows towering so tall that they look as though their branches are reaching into the stars.
The full moon hangs high above you,
Casting a luminous glow across the path before you.
On the distant horizon,
You can see huge mountains peeking up.
The breeze is light and warm,
A sound of soft chimes in the distance filling the silence.
You step forward onto the path,
Drawn towards the source of the calming music.
A few fireflies light your path as you walk,
Your footsteps light and carefree.
You look up,
Gazing into the deep night sky.
Hundreds of stars hang above you,
And you watch as a bright shooting star crosses the skyscape.
Then another,
And then another.
As you walk along the path,
If your mind wanders to other thoughts,
You mentally place each thought onto a star and allow it to pass calmly through the night sky.
Just gazing into the night sky and watching the shooting stars pass by.
You follow the path around the corner,
The sound of chimes getting closer now.
When you round the bend,
You come to a clearing in the trees.
Before you is another set of steps,
This time leading up.
These steps are even more weathered and ancient than the ones before.
A light layer of moss is modelled over the surface,
Cushioning your step as you begin to ascend.
One.
.
.
Two.
.
.
Three.
.
.
Four.
.
.
Five steps.
A deep sense of peace fills you,
The moon casting its glow over your path.
You have a deep sense of knowing that whatever awaits you at the top of these steps is meant especially for you to find.
Six.
.
.
Seven.
.
.
Eight.
.
.
Nine steps.
As you breathe in the fresh scent of mountain air and greenery,
The peace inside you grows,
Warm and relaxing.
The sound of bells is close now,
Lulling you into a deep sense of ease.
Ten.
.
.
Eleven.
.
.
Twelve steps.
Before you now,
In the side of a mountain,
Is a large door,
Delicate chimes hanging over the door frame.
The wood of the door has been weathered and smoothed away by time.
There is a latch before you and your fingers grasp it,
Unlocking the door easily.
With the quiet creak of hinges,
It swings open easily and reveals a warm mountain sanctuary beyond.
Once you step through this door,
All of your worries will be completely unable to reach you.
You can return to your worldly worries later,
But for now,
Your mountain sanctuary awaits you.
You leave your troubles at the door and close the door behind you,
Stepping into the cozy refuge.
A fireplace crackles in the corner,
Casting a warm light over the room.
Before the fireplace is a chair,
Cushioned and comfortable.
The walls are lined with photographs and when you step closer to examine the photographs,
You realize that it is all snapshots of your life.
Every good,
Happy memory that you've had in your life is pictured on these walls.
Reaching out,
You select one of the photographs and pull it down from where it is hanging.
In the photograph is a specific memory of a time in your life where you felt blissful and completely at peace.
You recall this memory and allow yourself to bask in the memories and positive feelings that it brings you,
Recalling exactly how you felt in that experience.
After reminiscing for a while on the memory,
You return the photograph back to its place and select another photograph of a happy memory from the wall.
Your eyes scan over it,
Taking in every detail of the snapshot.
You feel warmth inside you as you recall how happy you felt during that moment,
Basking in the sensations of complete contentment and peace.
When you are ready,
You return the photograph back to its place,
Knowing that you can come back and reminisce on these positive memories whenever you would like.
You slowly make your way over to the fireplace,
Taking in all of the intricate details of this sanctuary that was made just for you.
There is an armchair in front of the fireplace,
Cozy and comfortable and made just how you like.
You sink down into the chair,
Allowing yourself to melt down into the cushions.
The chair is so comfortable that you feel as if you are sinking deeper and deeper down into it,
Eyes growing heavy-lidded with sleepiness.
Your bones feel heavy,
Muscles completely relaxed,
As you gaze into the dancing fire before you.
It flickers and flashes,
Casting shadows across the room.
Your eyes become fixed on the fire,
Entranced by the dancing,
Twirling flames.
The fire is not too hot,
Just casting enough of a warmth to leave your body at a perfect temperature.
You realize that next to you is a table with a journal sitting on top of it.
You open the old journal to the first page and see writing almost identical to your own.
You realize after a moment that it is your own writing.
Upon beginning to read the words,
It's clear to you that these words are from a future version of yourself and it is exactly the message that you need to hear right now.
As you read the message,
However long or short,
You feel the words touch something deep within your soul.
You allow the book to sit in your lap,
A soft smile across your lips.
You allow your mind to be at rest now,
A sleepy peace taking over your state of mind.
If your mind wanders to another thought or emotion,
You simply write that thought or emotion onto one of the journal's blank pages crumple it up and gently toss it into the dancing flames.
Just writing down thoughts and whenever you're ready,
Releasing them into the flames.
Allowing your mind to clear,
Allowing yourself to be at peace.
Just breathing,
Noticing thoughts and then letting them go.
Noticing thoughts,
Writing them down and letting go.
Allowing your mind to clear,
Allowing yourself to be at peace.
Allowing your mind to clear,
Allowing yourself to be at peace.
Noticing thoughts and then letting them go.
Noticing thoughts,
Writing them down and letting go.
