Welcome to this beginner guided meditation.
Begin by finding a comfortable position whether it's seated or lying down.
Close your eyes and take a deep breath in through your nose,
Hold it for a few seconds,
And then exhale through your mouth.
Repeat this a few times until you feel more relaxed and any tension or stress begins to fade away.
Bring your awareness to the space right above your eyes in the middle of your forehead.
This is your mind's eye and in your mind's eye you begin to see yourself in a beautiful garden surrounded by lush greenery,
Vibrant flowers,
And the sweet scent of blooming nature.
You're standing in a peaceful and tranquil space where all your worries and anxieties are left behind.
There is no space for them here.
You can hear the soft rustling of leaves in the trees and the soothing sound of a trickling stream as it flows gently through the garden.
You take a moment to breathe in the fresh air,
Noticing the coolness of the breeze on your skin and the warmth of the sun on your face.
Feel the softness of the grass beneath your feet,
The warmth of the earth beneath you.
As you begin to walk through the garden,
Your body becomes lighter and more relaxed with each step.
This is a safe and welcoming place.
The tension leaves your shoulders and your mind becomes calmer and more peaceful.
Allow yourself to let go of the worries of the day and begin to feel a sense of peace.
As you continue to walk,
You come across a small bench shaded by a beautiful tree.
You walk over to this bench and you sit down.
You notice the coolness of the stone seat against your skin.
You feel the warmth of the sun and the coolness of the breeze.
And it feels so good to just take another deep breath in and as you exhale,
Let go of another layer of worry and stress.
This is a deeper layer,
But you're able to let it go.
Sitting here without that energy of worry,
You're able to see all the wonders of the garden around you.
This lightness in your body,
You're able to notice the vibrant colors of the flowers,
The intricate patterns of the leaves of the trees,
And the delicate fluttering of butterflies.
Each of these things are living in the present moment and you are able to connect with their peace as you sit in their presence.
Let go of the deepest layer of worry and stress,
In its place you feel joy and peace as you focus on the beauty of your surroundings and gratitude for being here.
You take one last deep breath in and as you exhale,
Slowly open your eyes,
Feeling more relaxed,
Refreshed,
And at peace.
You can carry this feeling with you throughout your day,
Knowing that you can always return to this peaceful garden whenever you need to.
