Hey there,
I'm Annie Hunting,
Founder of Welcome to the Temple,
And I'm so happy you've decided to meditate with me today.
This meditation is a visualization to guide you into a deeper sense of bliss by connecting you with the energy that runs through all of life,
That vibrant and vital current that lives within you.
Beneath the noise,
Beneath distraction,
Beneath all the ways that you've learned to leave yourself,
It is still there.
This practice is here to help you access it,
Feel it,
And open to it more fully.
So get comfortable,
Take a breath,
And let's begin.
You may sit up or lay down for this practice,
But bring your body into a position of surrender.
Let your hands rest loosely,
Close your eyes down or take a gentle gaze,
And relax.
Let your shoulders drop,
Let your belly soften,
Allow your hips to release.
Perhaps notice that space between your eyebrows and let it relax as well.
And then begin to connect with your inner world of thought and feeling,
Gradually allowing the external world to fade from your awareness.
For the next few minutes,
Give yourself permission to enjoy this experience.
You are free from all your responsibilities at this time,
So put aside any thoughts of tasks or concerns that might be waiting for you.
And if you find your mind wandering during this meditation,
Simply bring your awareness back to the sound of my voice.
And I will guide you to a place of deep relaxation and stillness.
Remember that you are always in control.
If you wish to stop at any time,
You can do so simply by opening your eyes.
Now,
Take a long,
Slow,
Deep breath in,
And hold it for a moment at the top.
And then sigh it out,
Ahhh.
Feel yourself relaxing a little bit more.
Again,
Take a long,
Slow,
Deep breath in.
Hold it for a moment,
And let that breath go.
One more time,
Take another deep,
Deep breath in.
Hold,
And then exhale completely,
Ahhh.
Notice how calming it is to breathe in this way,
How these feelings of relaxation are beginning to spread throughout your whole body.
Now,
Return to a natural breath,
Slowly,
Deeply,
Gently.
And with each breath you take,
Your thoughts become lighter.
You might begin to sense a feeling of spaciousness opening up inside of you.
Allow the gentle movement of your breath to guide you into an even more relaxed state.
In and out,
The deeper you go.
And out,
Allowing your mind to gradually slow down all by itself.
From this space of relaxation,
I'm now going to take you on a guided journey to an inner place of serenity and bliss.
So come along with me.
As I speak,
Just allow the images to form in your mind naturally,
In your own time.
And if mental pictures don't come easily to you,
Then simply sense your imagined surroundings rather than seeing them.
Let go of all of your expectations and allow yourself to experience this in whatever way comes naturally to you.
So we're going to bring to mind or allow our senses to intuit standing in a beautiful grassy field.
You can feel the warmth of the sun on your face and your body.
You can feel the lush green grass soft beneath your bare feet.
You can hear the sounds of nature around you.
You're very much at home in this peaceful place.
And you have all the time in the world.
You feel safe and happy here.
Take a moment now to just appreciate your surroundings.
And then your gaze falls upon a large tree growing nearby,
And you begin to walk toward it.
And again,
If you can't see it,
Maybe smell it,
Maybe sense it,
Maybe describe it in your mind with words.
And take your time as you approach.
Let yourself be in the moment and experience each step,
Each blade of grass beneath your feet.
And as you walk,
You feel yourself slipping even more deeply into total relaxation.
And now you stand beneath the tree.
Its strong branches and broad leaves hang right over your head.
And you look up and you notice the tree is covered in a variety of fruits.
Fruits of many shapes and sizes and colors and textures.
This is no ordinary tree.
These fruits contain special powers.
And you glance around at the selection.
And one piece just seems to call to you.
Maybe it's how ripe it looks.
Maybe it's the color.
Maybe it's the taste that you imagine it might have.
But you reach up and you pluck that piece of fruit from the tree.
You hold it in your hands.
Studying it,
Noticing the color,
Texture,
The weight of it in your hand.
And when it seems that you just can't resist for another moment,
You take a bite.
And you savor it.
You chew it and the juices flood your mouth.
This is the most delicious fruit that you've ever had.
And as you swallow and the fruit slides down your throat and into your stomach,
Something wonderful begins to happen.
Feeling of happiness begins to glow deep inside of you.
Almost as though it were housed in the fruit.
Almost as though it were a gift from this tree.
The sensation begins in your stomach.
And it spreads to your chest,
Your heart.
I want you to let go of thinking here and concentrate on the feeling.
Nurture the sensation of happiness and love and bliss as it expands through your body.
Feel yourself gently glowing with it.
You bring the fruit back up to your mouth and you take another bite.
Tasting it,
Savoring it,
Swallowing it,
And this wonderful feeling intensifies a little bit more.
You can feel yourself gently radiating this incredible sensation of love and happiness.
Notice as it expands,
As it gets stronger,
And then you take a third bite.
Maybe a fourth.
Take as much as you want.
And then relax and allow yourself to swell up with this delightful feeling.
And don't try,
Don't effort it,
Just let it rise effortlessly within you.
And allow it to increase as much as you like.
And I want you to stay with these blissful feelings and enjoy this blissful state and finish every bite of that fruit,
Every morsel,
And I'm going to bring you back in a few minutes.
And now slowly,
Gently,
Begin to notice the surface beneath you,
The air on your skin.
Perhaps bring some movement into the shoulders or the ankles.
And before you return to your day,
Take a moment,
Notice what's here now.
Notice what feels more open or alive or connected.
And see if you might nurture that as you move back into your day.
Thank you for sharing this practice with me.
Again,
I'm Annie Hunting from Welcome to the Temple.
Do me a favor and follow me here on Insight Timer because I've got more practices for you to come back to.
And if this meditation supported you,
I'd be so grateful for a review.
It helps me to expand my offerings and share these practices with more people.
You can also save this meditation to return to yourself when you might just need a moment of bliss.
I'll see you again soon.
