Guided Visualisation For Anxiety - Forest Walk
A gentle guided walk through a peaceful space allowing you to leave your worries behind for a time and enjoy the sunlight and energy of the forest. Charlotte guides you through a calming, soothing meditation using nature's healing energy to release your tensions and allow yourself the time and space to simply be.
Transcript
Hello,
My name is Charlotte.
Welcome to our guided forest meditation.
I will be leading you through a series of guided images and through the power of your creative mind,
Compassionate consciousness and the power of breathing,
You will access the healing capacity in your body,
Mind and spirit.
This meditation is designed to bring you physical and mental relaxation,
To renew your spirit and empower your entire being.
You may even find the pathway to resolve the anxiety you've been dealing with recently.
We will begin by lying down on your back,
Hands at your side,
Palms facing up with your feet relaxed and pointed out.
Take some time,
Find your space.
Make sure you're comfortable and warm.
Now take a slow deep breath,
Breathing into the belly.
Hold for a moment and release the breath once again.
Take in another nice deep breath to hold and release.
Before we dive into our guided walk today,
Take an inventory on your body.
Are you experiencing any pain?
Is there a stagnation of energy somewhere?
And without doing anything at this time,
Just observe and arrive in your body.
Now together for the last time before we begin,
Take in one more deep breath and hold and exhale.
As you exhale,
Release any tension from within your body.
As you continue breathing throughout the meditation,
Feel yourself breathing in and out,
Allowing the breath to come easier and easier.
As you breathe,
Feel the muscles in your face begin to soften,
Starting from the crown of your head down to your forehead,
The muscles around your eyes,
Your mouth and your jaw softening.
Reaching down your neck,
Across your shoulders,
Seeping down through your back,
Reaching your hips,
Moving down through your thighs,
Through your calves and ankles,
Finally reaching your toes.
Every part of your body is beginning to melt,
Melt down.
Take a moment in this space to set an intention for this meditation.
It may be a question you're wanting answered,
A physical pain that you want to acknowledge and start to heal,
Or simply to reach a deeper understanding of yourself.
Open up to whatever comes in that moment as it leads you deeper into a connection with your compassionate consciousness.
You don't have to find anything during this journey for it to be worth it.
And now let's begin.
So we're imagining that we're opening our eyes to find ourselves standing on a pathway in front of a beautiful towering forest.
The season is changing from summer to autumn,
And the leaves of the trees have just begun to turn to shades of red,
Yellow and orange.
Above the tree line,
The sun shines powerfully down onto the earth.
It soaks into your skin and warms your bones.
A cool breeze is blowing,
Running across your face,
Your neck,
Your torso and legs,
And that breeze welcomes you into the forest.
Beneath your feet,
The earth is soft yet firm and cool as you take a step forward and feel again the earth as it becomes part of your being.
We begin to step forward,
Being aware of any sensations you feel in your body as you take your next step into the sanctuary of the forest.
We move along the dusty pathway,
The leaves of the trees rustling gently in the breeze.
The treetop canopy provides shade from the sun,
But the light is dappled as it comes through and the perfect amount of sunshine rests on your skin,
Keeping you content.
You become aware of the details in the space.
The forest is alive with sounds and colours.
Birds are chirping and singing above,
And you can see the colourful ferns swaying in the gentle breeze all around you.
You can see the rich hues of light and dark green.
The forest floor is covered in twigs.
There are insects playing amongst the plants.
The soft leaves crunch pleasantly and rhythmically under your feet,
And you can smell the dusty earth.
Take a nice deep breath in now and realise that with each step you're beginning to feel more and more at home in this magical forest.
We continue walking on down the pathway,
Feeling the energy of the trees around us,
The energy in that breeze,
The sense of nature holding us in this sanctuary.
We stop for a moment and reach out to touch one of the tall green plants.
Our fingertips rest on the texture of the leaves,
Which feel small and soft.
With no second thoughts or resistance the tree begins to emit vibrations and energy,
And we notice that we are vibrating in the same energetic sense.
We've become one with the plants and with the forest,
And we are vibrating in pure harmony and light.
We feel the worries of the day like a heavy bag on our shoulders filled with all the problems and issues that have brought us to this point.
Feel the bag on your back,
Feel the worries and the pain and the difficulty,
And reach up and take the bag from your back.
Lift the bag up and place it down at the side of the path.
You won't be needing that bag,
But you can return at any time to pick it up.
But just for today you're going to enjoy the freedom of not carrying that heavy burden.
Stand up tall within the forest,
Feel the breeze on your skin and the trees around you.
Step forward into the moment without the burden you've been carrying,
And enjoy the sense of peace and lightness as you continue walking ahead.
Just at the edge of sight you see an opening where the sun is brightly shining,
And as you get closer you can hear the sound of a babbling brook.
The sound gets louder as you continue towards this opening in the canopy,
And stepping out of our shaded walkway you enter into the sunlight,
Mentally stretching out into the sun,
Welcoming the warmth into your being and feeling nourished by the peace in this space.
To your left you see the water that you've been hearing,
A gentle stream bubbling down the hillside,
And working its way purposefully through the forest it creates a beautiful melody of gurgles and splashes.
The river grows stronger and we can see that it could break through any obstacle in its way.
It's a gentle but unstoppable force that provides sustenance to all that visit its waters.
You put your hands into the gentle water and feel the coolness of it as it swims and flows through your fingers.
Looking into the riverbed you see it's covered in colourful rocks and pebbles,
All different sizes and shapes.
It's a magnificent picture to see within the stream itself.
Looking down you can see the sun dancing on the water reflecting beautiful glimmers of light onto the nearby plants.
The river's surrounded by vibrant vegetation and wildlife and as you begin to look around you see beautiful yellow and orange wildflowers growing along the waterline.
As you're admiring the vitality of this little oasis you begin to feel a little bit tired.
Walking further along the river's edge you come to a cluster of large boulders.
You climb up onto the highest and smoothest rock and sit down on its wide comfortable surface.
You feel the heat stored from the sun's energy emanating from the rock,
Soaking into your legs,
Rippling through your body.
It feels so good you decide to lie down.
The sun is now reaching every part of your body filling you with a radiant light.
Mentally close your eyes now and take a few moments here to feel the energy of this space ease itself into your body.
The soft breeze moving its way from your toes up to the crown of your head.
The warmth around you supporting you and holding you.
The gentle sound of the flowing river,
The birds and the insects bringing you peace.
And now envisage yourself standing up on this wide sturdy rock,
Raising your hands triumphantly into the air,
Opening your chest and taking a deep full breath.
Hold it for a moment and as you release your arms down shake out any of the remaining tension that's in your body.
Look around this beautiful space and know that you can always return to this space by taking a deep breath in and beginning purpose fully back on the path from which you came.
As you exhale greet the familiar path with a smile and notice that this sun is starting to hang differently in the sky,
Creating new shapes and colours when the light hits the trees and plants.
We climb down from the rock and gently begin our way back along the path that we started on.
As you walk acknowledge that you are one of a kind.
No one else has travelled on your exact path and this journey is unique and special to you.
Your experiences are unique and special to you.
When you are ready begin to come back to your body.
Become aware of the weight of your body,
Become aware of the sounds of your environment and very gently begin to wiggle your fingers and toes.
Take another beautiful deep breath in,
Hold and exhale.
Gently open your eyes and begin to come back to yourself.
Thank yourself for allowing this journey to unfold and know that at any time you may be feeling stressed,
Overwhelmed,
Anxious or in need of a break you can come back to this space.
Thank you for sharing with me.
