Guided Visualization For Deep Relaxation: Star Gazing

Take this time to dive into a deeply relaxing, guided imagery meditation. You will embark on a journey up a big hill during the night to be met with the wonders of the universe. Take your time star gazing and ask the Universe a question you wish to get guidance on. This is your reminder that we are all one with the Universe and it will send you many signs to help you along the way. To get the best experience use headphones as there are sounds to help you with experiencing the visualisation.

Transcript

Hello and welcome to this deeply relaxing visualisation meditation.

During this time you will have the chance to get into a deeply relaxing state.

Start by getting yourself in a comfortable position somewhere where you feel safe and somewhere where you will not be interrupted.

This could be sitting on a chair,

Lying down or something else that you find best suited for you.

You can also choose to close your eyes or just rest them delicately,

Not forcing anything in this moment.

Let's begin.

Start to become aware of your breathing and notice how the stomach rises and falls with each deep breath.

Take a long slow deep breath in through your nose and take that breath all the way down to your stomach and hold it for just a moment.

Now exhale all out through your mouth.

Allow your breath to carry away all the stress and tension as the air floods out of your lungs and out of your body.

Continue taking these long deep breaths in and fill your lungs completely,

Holding it at the top for just a moment and releasing it all out through your mouth.

Feel the way that your body is starting to change during this process,

The tension has begun to leave your body,

You should feel calmer and looser and the stress should start to subside.

Allow your breathing to return back to its normal rhythm and just relax.

During this relaxation I'm going to ask you to tense various muscles throughout your body,

Please do this without straining,

You don't need to put extreme force into these movements just enough for your body to feel a difference and if you feel uncomfortable at any time,

Feel free just to return back to breathing deeply.

Bring your awareness to your feet and your toes and as you are breathing deeply,

Gradually curl your toes and tense these muscles and the muscles in your soles of your feet.

Hold your breath for just a few seconds and release all these muscles in your feet and your toes as you breathe out.

Feel the tension in your feet wash away as you exhale,

Notice how different your feet feel when tense and when they are relaxed.

Take another deep breath in,

Again tense the muscles in the calves of your legs,

Hold this position for just a few seconds and as you breathe out release the tension and release the breath.

Moving up to your thighs,

As you breathe in tense your thigh muscles,

Hold for as long as you can and when you can hold on no longer release the breath and release the tension.

Moving up to your glute muscles,

Breathing in deeply and tense those glute muscles,

Squeeze for as long as you can and when you can hold on no longer,

Release the muscles and release the breath.

Now move up to your stomach muscles,

Your stomach is full of energy at this point from all of those deep breaths,

So let's take a really deep breath in and tense your stomach muscles,

Hold and release all the muscles and the breath.

Now tense your hands,

Turn them into a ball of power and breathe in deeply and tense.

Hold for as long as you can and when you can hold on no longer release the hands and release the breath.

Let's move on up to the top of your arms and your shoulders,

Take a really deep breath in and tense the top of your arms and your shoulders,

Hold for as long as you can and when you can hold on no longer,

Release the breath and release the shoulders and the arms.

Lastly let's move up to the face,

Take a really deep breath in and tense as many muscles in your face as you can hold and when you can hold on no longer release the muscles and release the breath.

How does your body feel now that we have released the tension from all of those muscles?

Start to notice if there is a difference in how you are feeling.

Now we are ready to start our journey of exploration.

It is a really dark and clear night,

There is barely a cloud in the sky.

The sky is such a lovely mix of rich blues and dark purple colours that you can't even imagine to be real.

Because the sky is so clear from clouds there is a slight crispness to the air that surrounds you.

In front of you is a tall hill,

One that you really want to climb in the hope that you'll have the most amazing view tonight.

There is a path that leads up the hill,

This path is made of big steps and you decide to start to take these big steps knowing that you'll reach the top of the hill with more than enough time to see the most amazing view.

As you are walking up these steps you'll notice that the hill is made up of gorgeous green grass which is all level,

Which is interesting because you can't imagine anyone cutting the grass of a hill as big as this.

And with each step you are taking up the hill you notice the sounds of little scurrying animals around you.

These animals are ones that are only awake at night so you wouldn't have seen them otherwise.

What a privilege it is to be greeted by these animals around you.

You are almost at the top of the hill now and the air is even slightly more crisper than it was below but much cleaner on the breath.

The closer you reach to the top of the hill you start to notice that there is a wooden bench that you can go and sit down on.

You decide that this would be the perfect place to watch the sky tonight.

As you arrive at the bench you pull out the cosy blanket that you bought with you especially for tonight.

The bench is cold from the crisp air that lays around you but it's not to worry because you now have your cosy blanket.

You take a seat on the bench and look out at the sky in front of you.

From the top of the hill it feels like you're on top of the world and as you look out this view is just incredible.

You can see that most of the people around you are asleep at this point.

It is almost silent where you are,

All you can hear is your own breath and the sound of some owls in the background reminding you that they are awake when almost everyone else is asleep.

But those people who are asleep are going to be missing out on the most beautiful sight that you are laying your eyes upon tonight.

As you look out over the view into the distance you can see the silhouettes of some trees,

Maybe there are more owls in these trees.

But now you decide to look up,

Wow,

Tonight the twinkling of all the thousands of stars in the sky shine brightly down upon your face.

It is as if they're formed in perfect alignment exactly where they need to be.

You can see some are twinkling as you stare at them for a little bit of time.

You even notice that some of them are different colours to each other.

And as you are staring into the stars take this time to remember we are all extensions of the universe,

We are spiritual beings having a human experience.

If you allow it the universe has many signs ready to give to you.

What is one question that you would ask of the universe at this moment?

Is there something in particular that you need an answer to?

Take this time while staring up at the beautiful night sky to think of that question and see if the universe has any guidance for you at this moment.

Started.

Whether or not you got the answer to the sign you were looking for,

Know that the universe has listened to you.

As you were sitting there on the bench,

You now start to come back to the realisation that it's time to go home.

But what a beautiful sight you saw tonight,

One that you are in awe with however many times you see it.

You slowly start to stand up from the bench and make your way down the hill again,

Passing the freshly cut grass and the little scurrying animals.

You hear an owl toot to you it's last goodbyes,

Thanking you for coming out and spending this time admiring the world around you.

You have reached the bottom of the hill now and it is time for us to bring ourselves back into the present moment and back into the waking day.

To do this let's gently wiggle your fingers and your toes and slowly start to open your eyes if they are closed.

Don't feel rushed to do this and do it at your own pace and when you are ready take a final deep breath in and out.

Thank you so much for taking this time to go on an adventure with me today and giving yourself this precious gift of relaxation.

Thank you to all those who explained thisaps which was Shoulders,

Associatewalks and Women of Films spreadsheet.