Welcome to this guided meditation.
Find a quiet place where you can sit or lie down comfortably and without interruptions.
As you settle in,
Gently close your eyes and take a moment to just be present with yourself.
Start by taking a deep,
Cleansing breath.
Inhaling slowly,
Feeling your lungs expand with air.
Hold it for a moment and exhaling fully,
Letting go of any immediate concerns or tension.
Take another deep breath in,
Hold,
And exhale,
Feeling yourself relax even more deeply.
And continuing to breathe slowly and deeply,
At your own pace,
As we begin to relax your body.
With each breath,
Allowing yourself to sink deeper into relaxation.
Now imagine in front of you a beautiful staircase leading down into a serene,
Safe place.
This staircase will guide you into an even deeper level of relaxation.
With every step down,
Feel your body and mind relax more profoundly.
Step down now onto the first step.
Feeling relaxation beginning at the top of your head,
Softening each muscle as it flows gently down.
Moving to the second step,
Your eyelids feeling heavier,
Your breathing deeper,
More rhythmic.
As you take the third step down,
Letting the relaxation spread over your shoulders and arms,
Each muscle releasing its hold,
Feeling loose and limp.
Stepping down to the fourth step,
Your breathing calm,
Each breath taking you deeper.
In the fifth step,
Feel the relaxation flow through your stomach and lower back,
Soothing any tension,
Filling you with a sense of peace.
Moving down to the sixth step,
Your hips,
Thighs and legs let go completely.
You're halfway down the staircase,
Feeling twice as relaxed as before.
Step down again to the seventh step.
Each remaining bit of tension is draining away from your knees,
Calves and ankles.
Down to the eighth step.
Your entire body is relaxed now,
Feeling as if you're floating gently downwards.
Now the ninth step,
You're deeply relaxed,
More so than ever as you prepare to step down to the final step.
Stepping down to the tenth and final step,
You've reached the bottom of the staircase.
You're now completely relaxed,
Deeply at ease,
Standing now in a beautiful garden that represents your inner mind.
With your body relaxed now,
Imagine yourself in a small cosy room filled with various objects that represent life decisions,
Decisions that you've made or plan to make.
There's a wardrobe that holds different styles of clothing you've hesitated to wear.
A bookshelf with books about hobbies you've wanted to try but feared you wouldn't be good at.
And a bulletin board with invitations to social events you've thought of attending.
Now walk over to the wardrobe,
Open it and visualise yourself choosing an outfit that you love but have feared is too bold or unconventional.
Feel the fabric,
Admire the colours and imagine yourself wearing it confidently in public.
With each breath,
Bolster your resolve to wear what makes you happy,
Regardless of others' opinions.
Next,
Approach the bookshelf.
Pick up a book about an interest you've put aside for fear of judgement.
Thumb through it,
Feel the excitement of engaging with something new.
Visualise yourself enjoying this hobby,
Sharing it with others and feel the joy it brings you,
Brushing aside any worries about what others may think.
Now turn to the bulletin board.
Look at an invitation to an event that you've been unsure about.
Visualise yourself deciding to go,
Meeting new people and having a great time.
See yourself mingling,
Laughing and being your true self,
Unaffected by the fear of judgement.
And as you stand in this room,
Realise that the only approval you truly need is your own.
Each object here represents a part of you that is waiting to be expressed.
Like throwing pebbles into a pond,
Any ripples of judgement from others are fleeting,
While your happiness and authenticity are lasting.
Take a deeper breath in now,
Embracing your choices.
Exhaling slowly,
Releasing any remaining lingering fears.
Feeling empowered by your own approval and acceptance.
Begin to bring your awareness back to the present moment.
Wiggle your fingers and toes.
And when you're ready,
Open your eyes,
Carrying with you the confidence to make choices that resonate with who you are.
And thank you for joining this meditation.
Remember,
Your life is your own beautiful canvas.
Paint it with the colours of your true self.
Enjoy the rest of your day with confidence and peace.
