Welcome to this guided meditation for relaxation and inner peace.
In this meditation,
You will use breath work and visualization to help release stress and tension and to connect with your true self.
Always find a comfortable position,
Either sitting or lying down.
Make sure you are in a quiet and safe place where you can relax without any distractions.
Close your eyes gently and take a deep breath in through your nose and let it go.
Let go of any thoughts or worries that may be on your mind.
Just focus on your breathing and the sensations in your body.
Now we will begin a breathing technique that will help you calm your nervous system and clear your mind.
This technique is called the 4x4 breath.
It involves inhaling to the count of 4,
Holding the breath in for the count of 4,
Exhaling to the count of 4,
And then holding the breath out for the count of 4.
You can count silently in your head as you follow along.
Start by exhaling all the air out of your lungs.
Then inhale slowly through your nose.
Hold your breath in.
Exhale slowly through your nose.
Hold the breath empty.
Inhale 2,
3,
4.
Hold 2,
3,
4.
Exhale 2,
3,
4.
Hold 2,
3,
4.
Repeat this cycle a few more times at your own pace.
As you continue to breathe in this way,
Notice how your body feels.
Feel the air filling your lungs and expanding your chest and belly.
Feel the pause between each breath as a moment of stillness and peace.
Feel the air leaving your body and releasing any tension or negativity.
Notice any stress or anxiety that may arise as you hold the breath out.
Know that the next breath is coming and relax into the emptiness.
Through your next exhalation,
Release the breath pattern and breathe normally.
Now we will move on to the visualization part of this meditation.
This is where you will use your imagination to create a positive and soothing scene in your mind.
Imagine that you are sitting in front of a beautiful waterfall in a lush green forest.
You hear the sound of the water cascading down the rocks and splashing into the pool below.
You smell the fresh clean air filled with the scent of flowers and trees.
You feel the gentle breeze caressing your skin and hair.
You arise and walk towards the waterfall and feel a sense of awe and wonder at its beauty and power.
You feel drawn to it as if it is calling you to come closer.
You reach the edge of the pool and dip your toes into the water.
It feels cool and refreshing on your feet.
You decide to enter the water and swim towards the waterfall.
As you do so,
You feel a surge of energy and joy in your body.
You feel free and alive as you glide through the water with ease.
You reach the waterfall and stand under it,
Letting the water wash over you from head to toe.
You feel every drop of water cleansing you physically,
Mentally,
Emotionally and spiritually.
You feel all your stress,
Worries,
Fears,
Doubts,
Anger,
Sadness,
Guilt,
Shame or any other negative emotions being washed away by the water.
You also feel all the positive emotions being amplified by the water.
Love,
Joy,
Peace,
Gratitude,
Confidence,
Courage,
Compassion,
Forgiveness and any other positive emotions that you want to feel more of.
You say to yourself,
I am relaxed,
I am peaceful,
I am free.
You say to yourself,
I stand under the waterfall of abundance.
All good things are coming to me.
You stay under the waterfall for as long as you need to feel fully refreshed and renewed.
When you are ready,
You swim back to the shore and get out of the water.
You dry yourself with a soft towel that is waiting for you there.
You look around at the forest and feel a deep connection with nature and yourself.
You feel grateful for this experience and for being alive.
Take a moment to thank yourself for taking this time to meditate and relax.
Take another deep breath in and out through your nose.
Gently open your eyes and return to the present moment.
You are now ready to continue with your day or night with a calm mind and a happy heart.
Namaste.
