I invite you to sit down or lie down,
Either close your eyes or adopt a soft downward gaze.
Become aware of where your body is touching the ground or chair.
Start to become aware of the natural rhythm of your breath.
In a moment,
We'll begin taking some deep breaths at a count of four.
Breathe in for four,
Three,
Two,
One.
Hold for one,
Two,
Three,
Four.
Breathe out for four,
Three,
Two,
One.
Hold for one,
Two,
Three,
Four.
Breathe in for four,
Three,
Two,
One.
Hold for one,
Two,
Three,
Four.
Breathe out for four,
Three,
Two,
One.
Hold for one,
Two,
Three,
Four.
Breathe in for four,
Three,
Two,
One.
Hold for one,
Two,
Three,
Four,
And breathe out.
In a moment,
Return to your natural rhythm of breathing.
Allow any thoughts to drift away.
If you lose focus,
Return your attention back to your breath and then back to our guided meditation.
Now,
Visualize yourself walking across a wooden bridge.
On the other side,
There is a rainforest.
You can see it.
It's not too far away.
As you start to walk across the bridge,
You can see a canopy of trees and a path winding into the rainforest.
Beneath the bridge,
There is a slow-moving stream.
Take a moment to look down and notice the water beneath the bridge.
As you continue walking,
Think about how it's going to feel to enter the lush rainforest.
As you enter the rainforest,
Notice the atmosphere.
It is damp and the air is heavy with moisture.
Notice how peaceful it is here.
It is easier to breathe here.
As you walk along the path,
Feel your heartbeat slowing and your body taking on the calm of the rainforest.
Imagine the details.
Make it your ideal place.
Turn around and take in all the beautiful details that you can see.
Imagine the rainforest embracing you with calming energy.
Look at the colors of the rainforest,
The deep greens and the beautiful foliage.
Look at the details of the plants,
Shrubs and trees.
Notice the leaves,
The branches as you look up to see the trees towering above you.
Visualize each tree having its own aura or life force with roots reaching far down into the earth.
Just ahead you see a pool.
It is crystal clear.
Draw near to the pool and gaze down into the still water.
As you continue walking,
There is a waterfall ahead.
Imagine what the waterfall looks like.
Perhaps it reminds you of a waterfall you have visited or that you have seen photos of.
What can you see?
What can you hear?
Is it cool here?
Or can you feel warmth?
In your mind's eye,
Picture the water cascading from the top to the bottom.
Watch as the water falls into the pool below.
Imagine this place exactly as you want it to be.
Now in your mind's eye,
Find a spot to sit down.
As you sit there,
Concerned in the rainforest,
Look around and observe how peaceful it is here.
Take a deep breath and breathe in.
Right here and now,
Life feels good.
Imagine rays of sun breaking through the canopy,
Warming your skin.
Feel the warmth penetrating deep into your body.
Take a deep breath and sit and enjoy the feeling of warmth.
Feel the warmth penetrating deep into your body.
Take a deep breath and sit and enjoy the feeling of warmth.
Feel the energy of the sun run from the top of your body,
From your head,
Down to your chest,
To your torso and then to your legs and your toes.
Any time you want to invoke a sense of tranquility,
Imagine this place and how it feels.
Invoke this feeling at any time or visualize this rainforest when you want to feel renewed.
When you are ready,
Look around your beautiful sanctuary.
Imagine slowly standing up.
Take in your surroundings as we prepare to continue walking on the path and out to the other side of the rainforest.
You feel refreshed and renewed,
Calm,
Tranquil,
Peaceful and relaxed.
Just ahead of you,
You see the path that leads out to the other side of the rainforest,
Taking you back to the world outside.
As you start walking,
You can now hear the waterfall behind you as it cascades down into the water below.
Perhaps you can hear the sound of people in the distance.
As we walk along the path,
Notice the small stream running alongside the path.
It's moving quickly past mossy rocks and trees to the outside world.
As we walk along the path,
Notice the small stream running alongside the path.
It's moving quickly past mossy rocks and trees to the outside world.
Look ahead,
Follow the path to the end.
You can see the world outside the rainforest ahead.
You now feel calm,
Tranquil,
Peaceful and relaxed.
When you are ready,
Gently drift back into the room,
Taking as long as you need to come back into normal waking consciousness.
