Hello and welcome to Visualization or Guided Imagery.
This script involves your imagination to help your body in a more relaxed state,
Just as your body can become tense and stressed in response to thoughts that make us angry and anxious.
It can also become more calm and relaxed in response to calming,
Peaceful and pleasant thoughts.
One of the most basic ways to use this imagery is to close your eyes,
Relax,
Imagine being in place of peace and relaxation.
It may be a place you actually have been in the past or it may be something you create in your imagination.
It might be a quiet beach,
Shady spot,
Any place.
Today I am going to guide you through a private garden.
So let's begin.
Close your eyes and allow yourself to get comfortable.
Begin with a few slow deep breaths in through your nose and out through your mouth,
Letting your body get relaxed.
Let the chair fully support your body as you continue to breathe and relax.
Now use your imagination to picture yourself walking slowly along a path.
It is a pleasant path,
Any kind that you wish.
It is a beautiful day and you feel relaxed and happy.
You can feel the warmth and energy of the sunlight on your skin.
Soon you come to a gate.
You know this gate leads to a special place where you feel welcomed,
Safe and comfortable.
Push the gate open and allow yourself to enter your very own private space,
Your own garden.
Your garden is filled with your favorite things.
Whatever is pleasing you can be found in this place.
Perhaps there are flowers,
Trees,
Animals,
Birds,
Water or even music.
Look around and notice what is in your garden.
See all the colors and objects that are in this place.
Notice how beautiful they are.
Look at the various shapes and see how varied they are.
Look at the ground,
Look at the sky,
See where they meet.
Your garden is calm and tranquil.
Everything peacefully coexists in this garden.
As you are looking become aware of things might feel in this private place of yours.
Begin to explore this place with your sense of touch.
Perhaps some things are warm,
Some soft,
Others smooth and cool.
Simply spend some time exploring using your senses of touch as you continue to feel at peace and comfortable.
Notice what the air feels like.
Is it cool or warm?
Is there a breeze or is it still?
Take the time to feel the peace and serenity in this private place.
As you continue to explore your garden by seeing and feeling become aware of the sounds that you hear in your garden.
The sounds in your garden are pleasing to your ear and very comfortable.
They are very very comforting.
Maybe it is just quiet in your garden.
Some of the sounds may be soft while others may be loud.
Relax and listen for a while and see if you can identify those different sounds in your garden.
As you are listening to sounds in your garden become aware of what smells.
You might smell.
Take a deep breath in and notice the fragrances that are present.
Some of them may be familiar while the others may be unfamiliar.
The fragrances are pleasant and soothing.
Take your time and enjoy your visit to the garden using it in whatever way that you wish.
Spend that time that is necessary for you to rejuvenate and to take care of yourself.
When you are ready to leave slowly walk back towards the gate of your garden.
You have enjoyed your visit to the garden and you are very relaxed and content.
This is a good feeling that will remain with you throughout the day.
Now push the gate open and return to the path that led you to this garden.
As you make your way back up to the path to here and now remember that you can use your imagination to return to your private garden at any time you wish.
Visit your garden anytime you would like to relax,
Be comforted or just to enjoy its beauty.
You are now ready to resume your day.
When you are ready stretch gently and open your eyes feeling refreshed and alert.
Thank you for meditating with me today.
