Welcome to this visualization meditation.
You can begin by sitting down in a comfortable position,
On a chair or on a cushion,
Or you can lie down if that's more comfortable for you,
With your shoulders relaxed,
Your back straight and your eyes closed,
Your palms are open and begin to relax.
Allow your body to relax,
Allow your mind to relax and just notice your breath.
Notice your inhalations and your exhalations.
Now,
You can relax.
Allow your body to relax,
Allow your mind to relax and just notice your breath.
Notice your inhalations and your exhalations.
So,
Allowing your body to be relaxed,
Allowing your mind to be calm and allowing your heart to be open and your breath to flow continuously,
Steadily,
In and out.
And slowly observe your thoughts and your body and your body.
Now,
The sensations in your body,
Just as they are,
Without reacting to any thoughts or sensations,
Just observing them as you inhale and as you exhale.
Staying present with the breath,
Staying connected with the breath,
Relaxing further and going deeper into this meditation.
And if during your practice the mind wanders off,
Which it may do,
Just bring your attention back to the breath and stay connected with the breath throughout the practice.
So,
Relaxing completely now,
Just letting the sensations in your body go,
Relaxing your forehead,
Relaxing your head,
The muscles in your face,
Totally relaxing the back of the neck,
Relaxing your shoulders,
Your upper arms,
Your palms and your fingers.
As you inhale and as you exhale,
Going deeper and deeper into this wonderful state of relaxation.
And now,
Just relaxing now,
Your shoulders,
Your upper back,
Your middle back and your lower back.
Sinking into this relaxation,
Going deeper and deeper with each breath.
Feeling more and more relaxed.
Relaxing your legs now completely,
Relaxing and softening your belly,
Just relaxing your legs now completely,
Relaxing and softening your belly and allowing those lungs to expand to their fullest.
And now we begin our imagination,
Our visualization.
So imagine your place of happiness and you are sitting in this place where you are comfortably happy,
Where you are totally relaxed,
Where you are yourself.
So imagine sitting in this place where you are comfortable,
Where you are happy and where you are relaxed.
This place of happiness can be a beautiful garden where your thoughts are like the flowers or you can imagine sitting by the beach and the thoughts are like the waves in the sea.
But this is a place of your relaxation.
You can have your own place where you feel comfortable,
So just imagine sitting in that place and staying connected with the breath.
Notice this beautiful place,
Notice the colours in this place,
Notice the textures in this place,
Notice the colours in this place,
And notice the colours in this place.
So imagine sitting in this place where you are comfortable,
Notice the fragrance in this place,
Notice how you are feeling in this place where you are comfortable.
Your mind feels calm and your body feels totally at ease in this place of happiness,
In this place where you are at ease with yourself.
Notice your breathing,
The flow of the breath,
Gentle and continuous.
Notice the flow of the breath,
And explore this beautiful place further,
Notice the sound in this place.
Let your imagination go further and explore further in this beautiful place where you are relaxed.
And slowly observe your thoughts,
Observe the sensations in your body and notice how they make you feel.
If there is anything you are concerned about or worried about or not feeling good about,
Just notice these thoughts and emotions as you inhale and as you exhale.
And with each breath these thoughts just let them go.
You observe,
You notice and then letting go of these unhelpful thoughts one at a time.
Just imagine them to be like the clouds in the sky and just letting them go,
Letting them drift away from you,
Letting them disappear here as you inhale and as you exhale.
This is a place where you are comfortable,
This is a place where you are happy.
So letting go of any thoughts,
Any concerns,
Any sensations that are not helpful,
Just like the clouds in the sky.
Observe them drift away,
Observe them disappear from you,
Releasing them into the air,
Just letting them go so that you can be well,
So that you can be comfortable,
So that you can be happy with yourself.
So allowing more nourishing,
More helpful and more supportive thoughts and letting go of anything that's not helpful,
Any thoughts that's not supportive.
Just observe it,
Releasing into the air,
Drifting away from you so that you feel comfortable,
So that you feel happy in your place of comfort.
So releasing these thoughts that are not supportive and welcoming thoughts that are supportive for our wellbeing.
Just inhaling and exhaling deeply.
And then slowly we bring this practice to a close by returning to the present moment.
Notice the sensations in your body,
Notice the calmness of your mind,
Notice your breath once again.
So going with this feeling of peace and tranquility,
This feeling of self-compassion,
Love and wellbeing and gently coming back to the present moment and being aware of the sensations in your body as we conclude this relaxation.
Continuing with this feeling of compassion and connectedness with all living beings.
Feeling calm,
Feeling completely at ease with our surrounding.
And gently open your eyes and notice how you feel as a result of this wonderful visualisation meditation.
Namaste.
