Welcome.
This is a short meditation that uses visualization to create peace within and for allowing yourself to know this place of peace so that you can go to it at any time.
Find a place where you can sit or lie comfortably.
All you have to do is listen to the sound of my voice and follow my direction.
Gently close your eyes.
We will begin with a few deep breaths together with our mouth closed,
Breathing only through our nose to allow the air to filter in and out.
Inhale in.
Exhale soft and slow.
Inhale in and feel yourself in your body right now in this moment.
Exhale out,
Soft,
Slow and complete.
Inhale in,
Feeling your body expand.
As you breathe out,
Allow your body to completely and fully relax.
Continue with the breath,
Gently flowing.
Allow any stress or tension to flow out of the body with each exhale.
Your body is becoming soft and comfortable.
Allow the whole body to relax in the comfortable space that surrounds you.
Once you feel completely relaxed and centered,
Begin to imagine yourself in a place where you love to be,
A place where you feel peaceful,
Calm,
Relaxed and quiet.
This could be a place you have been before or someplace you create for yourself right now.
Perhaps a silent redwood grove with cool shade,
Towering ancient trees,
A gentle breeze blowing,
Birds are singing.
Maybe sitting on a white sand beach,
Watching the ocean waves gently lap the shore,
Smelling the salt air,
Feeling the sun dancing on your skin.
Wherever this special,
Peaceful place is,
Take some time to imagine it as completely as you can,
All around you.
Once you imagine yourself in this place,
Begin to look around.
As you breathe,
See and sense the whole picture,
The feeling,
The sights,
The sounds and smells of this place becoming more and more real to you.
Enjoy this lovely,
Peaceful and relaxing place.
Before you were looking at this peaceful scene like a painting in the distance.
Now you are part of this place.
Look around at all of the colors and shapes in your vision and take them all in.
Breathe in the air of this place,
Noticing all of the sense.
Feel the ground beneath you and the air touching your skin.
Take another moment to listen to the sounds all around,
Distant and close,
Prominent and subtle.
Enjoy the sounds you hear in this beautiful place.
Notice how your whole body responds,
How peaceful and calm you are.
You can stay in this place for as long as you want to,
Enjoying this feeling of peace that you have created for yourself.
This peaceful place is for you.
Remember that it is a special place that is here for you always and you can come back to it at any time you wish.
This feeling of peace,
Calm and relaxation that you feel right now at this moment in your body,
Is available to you at any time.
When you are ready,
Begin to slowly let the scene before you dissolve back into your mind.
Allow yourself to slowly come to the awareness of your body.
Feel the breath moving,
The body calm,
The mind at peace.
As you are ready,
Slowly open your eyes and take in the sights around you,
The sounds that you can hear,
The sense that you can smell,
Returning you to this present moment.
Remembering that place of peace that resides within you always.
Stay.
