This meditation is for you to use when you're feeling anxious and scared and maybe worried about the unknown.
I want you to focus on the sound of my voice,
Be present and feel your breath.
Find a comfortable position,
Put on noise blocking headphones and close your eyes.
Once you feel like you're comfortable,
I want you to take a few minutes just to notice your body.
Take a few deep breaths.
How does your body feel?
Name it and note all of this in your mind.
Acknowledge how it feels and then just let it go.
Take a deep breath in and as you exhale,
Let your body begin to relax.
Imagine that you're breathing in relaxation and a positive radiant warm energy.
The breath should feel cool as it enters your nose.
Imagine the breath as a colorful rainbow of healing energy,
Cool and then warm as it travels down into your lungs.
A warm rainbow of healing energy.
Breathe out through your mouth,
Forcefully blowing out the air.
Imagine expelling tension.
Breathe in again,
A rainbow of cool healing energy and exhale as if you're blowing out a candle,
Blowing away any tension and negative energy.
Breathe in,
Healing rainbow of energy and blow out tension.
Breathe slowly and gently now.
Let your body begin to relax by releasing the areas of tension by breathing.
Take slow deep breaths and as you exhale,
Let the tension go.
Continue to take calm breaths as you focus on relaxing your body.
Notice how each area of your body I mentioned relaxes as soon as you hear the word relax.
So breathe in.
You're going to think about the word relax and breathe out.
Relax.
Breathe in.
Focus on your feet.
Relax and breathe out.
Relax.
Breathe in.
Focus on your ankles.
Relax and breathe out.
Breathe in.
Focus on your legs.
Relax and breathe out.
Breathe in.
Focus on your knees.
Relax and breathe out.
Breathe in.
Focus on your upper legs.
Relax and breathe out.
Breathe in.
Focus on your hips.
Relax and breathe out.
Breathe in.
Focus on your pelvic area.
Relax and breathe out.
Breathe in.
Focus on your bottom.
Relax and breathe out.
Breathe in.
Focus on your abdomen.
Relax and breathe out.
Breathe in.
Focus on your lower back.
Relax and breathe out.
Breathe in.
Focus on your middle back.
Relax and breathe out.
Breathe in.
Focus on your chest.
Relax and breathe out.
Breathe in.
Focus on your stomach.
Relax and breathe out.
Breathe in.
Focus on your upper back.
Relax and breathe out.
Breathe in.
Focus on your shoulders.
Relax and breathe out.
Breathe in.
Focus on your upper arms.
Relax and breathe out.
Breathe in.
Focus on your elbows.
Relax and breathe out.
Breathe in.
Focus on your lower arms.
Relax and breathe out.
Breathe in.
Focus on your wrists.
Relax and breathe out.
Breathe in.
Relax and breathe out.
Breathe in.
Focus on your hands.
Relax and breathe out.
Breathe in.
Focus on your neck.
Relax and breathe out.
Breathe in.
Focus on your face.
Relax and breathe out.
Breathe in.
Focus on your head.
Relax and breathe out.
Breathe normally for just a couple minutes here.
I want you to scan your body now for any remaining areas of tension.
Focus attention on these areas,
Relaxing them more and more.
Now that your body has started becoming relaxed,
It will introduce you to some cue words for relaxation.
You could choose whatever words you like,
But for now we'll use breathe and relax again.
With each breath,
Repeat these cue words.
Breathe in,
Saying in your mind,
Breathe.
Exhale,
Saying to yourself,
Relax.
Breathe.
Now allow yourself to picture in your mind's eye a safe place.
What is the first place that comes to mind?
Maybe you're at a beach hearing the ocean crash on the sand.
Maybe you're in a beautiful garden with flowers blooming fully.
Maybe you're in the mountains with fresh,
Clean,
Cool air.
Picture a place that feels calm,
Safe,
And secure.
Take a few breaths and imagine the safe space.
Now using your mind's eye,
Imagine the details.
Notice the leaves on the trees and the colors and hues.
What season is it?
Notice the ground.
Is it earthy soil,
Rock,
Or sand?
Are you barefooted?
What does the earth feel like beneath your feet?
What smells do you notice?
Is it sweet,
Pungent,
Or refreshing?
What do you hear?
Are there birds singing overhead?
What other sounds do you hear?
Let these sounds lull you peacefully.
Notice if you hear any water.
Is there a pond or a waterfall or waves?
Can you hear the sound of the water?
Let the water flow over your skin.
Immerse yourself in it.
Feel it.
Can you taste it?
Is it salty or clean?
Notice if there is a breeze.
What does it feel like on your face?
Is it warm or cool?
Allow yourself to take in all the senses,
Feeling calm,
Serene,
Peaceful,
And safe.
Take a deep breath in.
Now imagine yourself lying in the safe place and feeling the ground beneath your body.
Notice the gentle earth below warming you.
And imagine the earth is cradling you to allow you to relax even more and feel safe during this meditation.
Feel your body resting on the ground.
Notice if you still have any tension in any areas of your body.
Any tension you have left will seep slowly out of your body and into the earth.
Can you hear the water lapping in the pond,
Trickling by or splashing as it makes waves?
Imagine the water washing over you and taking away any tension that's left.
Take a deep breath in.
Now open your eyes and look above you and see if you can see the sky.
Notice the sun.
Feel the warm rays on your skin.
What else do you see?
Are there clouds?
Look at the shapes of the clouds.
Take a deep breath in.
Now look around.
Notice a bench or a rock or a tree stump in the safe place.
Go sit on it.
Feel the sun warming you and your skin and relaxing you.
Breathe in the warmth and vibrancy of the sun.
Allow the sun's rays to fill you with a sense of calm and peace as you breathe in.
Breathe in the warmth of the sun into your head,
Your neck and shoulders.
Breathe out.
Breathe in the warmth of the sun into your chest and abdomen.
Breathe in.
Breathe out.
Breathe in the warmth of the sun into your legs and feet,
All the way down to your toes.
Breathe out.
Enjoy the warm sun energy in your body as you breathe in and out.
Take a deep breath in.
After you have thoroughly visualized your safe place and you're ready to leave,
Allow yourself to come back into the room and leave your safe place for now,
Knowing that you can return anytime you like.
Once you're ready,
Open your eyes,
But stay in a relaxed position to take a moment to reawaken completely.
Continue to notice your breath.
Take a few moments to experience and enjoy your relaxing guided meditation.
Your safe place is available to you whenever you need to go there.
Just close your eyes and breathe.
