Hello,
I'm Adam Kutz with Intro Meditation and welcome to this waterfall visualization for relaxation and sleep.
I invite you to imagine the scene with as much vividness as possible,
Sight and sound and feeling in your body.
Anytime your mind wanders,
I invite you to bring it back,
Spaciously,
Gently and patiently.
Just simply start again and return it to your visualization of your happy place.
If you can't quite imagine everything perfectly and clearly,
It's totally fine.
Just keep giving it your best.
So I invite you to imagine that you're lying in a lounge chair,
Deeply relaxed,
On a warm,
Calm summer's day.
You're on vacation in the backyard of a friend's house,
Deep in a wilderness forest.
You're surrounded by tall,
Healthy trees,
Swaying in the slight breeze.
There's a relaxing waterfall in front of you.
You're in a beautiful green river valley that feels like an intimate,
Serene sanctuary.
You're nestled in lush,
Forested hills.
The whole scene is picturesque,
Tranquil and beautiful.
Off in the distance,
You can see some mountains,
Faint and hazy.
You look around and you enjoy the beautiful,
Glorious view,
Gazing on the majestic landscape.
It's one of the most serene and beautiful scenes that you have ever seen.
The weather is gorgeous.
The temperature is pleasant.
It's warm but not hot.
It's a beautiful day for a leisurely,
Relaxing,
Chill lie about.
Realizing your sense of restfulness,
Safety and peace,
Enjoying the sights and sounds and smells of the beautiful forest all around you.
Inhaling deeply,
Filling your lungs with fresh,
Clean forest air.
And then exhaling,
Feeling refreshed.
With each breath,
Your mind relaxes deeper,
Your spirit calms and with relaxation and restfulness you sink deeper into your lounge chair.
Your whole body,
Heavy and relaxed.
Moving around in this peaceful place,
You notice a burbling little waterfall in front of you,
About 10 feet tall.
You can see the water gently,
Rhythmically rolling down over the rocks in a relaxing,
Hypnotic rhythm,
Down into a clear pool.
You can see the water glow and sparkle delightfully in the sunlight.
Colorful,
Iridescent rainbow prisms in the water drop mist as the spray captures the light.
Rocks on the other side of the curtain of droplets seem to be flowing in a kaleidoscope of shapes as the water drops effortlessly through the air.
Feeling mellow and comfortable,
Imagining that the waterfall's flow is washing everything away,
Helping you to let go.
Letting go into a deeper relaxation and ease.
You feel deeply connected to this place.
Even though you're the only one here,
You feel supported by,
In unity with,
You feel oneness with this calm,
Serene,
Natural world all around you.
At the base of the waterfall is a pool that's clear and tranquil blue.
There's white foam gently bubbling the area where the water lands.
You can hear the calming hum of the water falling.
Pitter patter sound.
It's relaxing and rhythmic,
Even hypnotic.
Noticing you feel more and more calm and at ease.
Just noticing how content you feel as you sink deeper into your lounge chair.
Your whole body heavy,
So relaxed.
You can feel cool water mist refreshing as it soothes your skin from the rays of the sun.
It's a perfect sunny day.
You can feel the warm sunshine shining on your face and skin.
Radiating onto every part of your body.
It's beaming positive energy into your being.
Your whole body glows.
Shining sun's comfortable warm rays.
Relaxing your body.
Feeling every cell with soothing energy.
Feeling restfulness and contentment spread through every cell of your body.
The easy warmth all around you allows you to fully relax.
Feeling every muscle softening and melting.
Notice the sunlight dancing on the surface of the pool.
Reflecting the water's lazy ripples.
You can see rainbows shimmering in the water.
You can see through the cool water,
Stones,
Rocks,
Tree branches at the bottom of the pool.
A few small fish are swimming around gracefully.
Enjoy watching them for a bit.
Stamped moss on the rocks all around the pool.
Inhaling you smell its earthy scent.
And exhaling,
Relaxing,
Letting go.
Sinking even deeper into the soft supportive cushions of your chair.
Feeling chilled out.
Settled.
Cleaner quiet.
Noticing the refreshing feeling of being in nature.
This warm summer's day.
Showing the way you feel in this serene and safe place.
Immersing yourself in the waterfall's harmony.
You notice an iridescent dragonfly fluttering across the pool.
You can see a turtle basking in the sun out on a rock.
You can hear a frog jumping into the cool rippling water.
There's a stream flowing away from the pond.
You can hear its tranquil,
Flowing sounds.
Watch its flow.
Easy.
Unimpeded.
Simply flowing.
Realizing how accepting you feel.
Soothed.
Carefree.
Relaxing into this deeply magnificent place.
Taking a deep breath to absorb the peacefulness of this moment.
There's a soft,
Cool breeze brushing over your face.
Pleasant soothing sensation.
Each breath you take taking you deeper and deeper to restfulness,
Contentment.
Nothing to do.
No one to be.
Just enjoy and relax.
Raising your vision,
You look around the dense,
Lush forest.
Little tall green trees rise high all around you.
Thick and healthy.
There's dark green spruce,
Pine,
And fir,
Evergreen trees with their needles.
Towering old growth trees,
Maples,
And oaks.
Their branches effortlessly and easily swaying in the pleasant breeze.
Somehow these trees feel friendly,
Like they're your guardians.
You notice the warm sunlight illuminating the beautiful shimmering leaves of the forest canopy.
The calming rays filtering through the branches.
You look up,
Past the trees you see a clear,
Beautiful blue sky above you.
It's huge.
Immense.
Almost endless.
A vast open space.
See small puffy,
Wispy white clouds.
Slowly floating across the sky.
Floating into interesting shapes.
Hawk floats high up in the sky.
Effortlessly floating in the drafts.
Feeling peace in your heart.
Calm in your body.
As you take a deep,
Refreshing breath,
You can smell the forest all around you.
Especially the smell of the pine trees,
With their needles and pine cones.
You can see some delightful,
Colorful birds.
You can hear them singing their sweet melodious songs.
Their calming,
Happy,
Chirping sounds coming from the top of the trees fill you with calm and delight.
You notice some lush,
Bright green ferns and berry bushes.
Noticing your sense of tranquility and comfort.
You see blooming,
Beautiful,
Colorful flowers.
Tapestry of colors.
Yellow and blue,
White,
Purple.
Fresh clean mountain air is filled with the sweet scent of their wildflowers.
You can see sparkling butterflies flying around.
Sinking deeper into the peaceful feeling of this place.
This is your happy place where you can feel comfortable.
Just allowing yourself deep restfulness.
Off in the distance you can see a mother rabbit leisurely hopping around.
Trailed by some baby bunnies.
Before they disappear off into the ferns.
Feeling the cool mist from the waterfall.
Listening to its hypnotic rhythm.
Feeling the warm sunlight.
Strong trees swaying in the wind.
Just relaxing into restfulness and comfort.
Taking a few last moments to enjoy your special place.
Allowing the good feelings and positive energies in your body,
In your mind,
In your heart,
In your deep soul to absorb and integrate.
Remembering that you can return here to your restful waterfall anytime you want.
To feel deeply relaxed and restful and safe.
