If you are feeling anxious or your mind is overthinking,
Just allow things to settle as you listen to this meditation.
Using your imagination,
Follow the words that you hear to create an experience that is personal to you.
To begin,
Take in a deep breath and exhale it in your own time.
Open your eyes,
Imagine that you are lying on a picnic blanket made of a woollen material.
You are surrounded by low cut grass,
Fences that shield you from any breeze.
Everything is quiet as can be.
You are facing upwards towards the sky,
Lying on your back.
The scent of freshly cut grass fills the air from neighbouring gardens.
The sun is out,
Shining a warmth on every part of you,
And also bringing saturated colours to everything you see.
Flowers of bright red,
Purple,
Yellow and pink mix well with the greenery that you see.
As you observe the deeply rich blue sky,
You notice the clouds that slowly float high up above you.
White,
Puffy and fluffy clouds,
Some small and some large,
Drift from right to left.
On occasion,
A shadow is cast on the ground from a cloud covering the sun,
But soon clears.
You are comfortable,
Relaxing in your own way,
Allowing your mind to drift with the clouds.
Green tops shine in the distance,
Glistening their minerals like diamonds over a valley where a river runs through.
The river also glimmers as the ripples catch the light of the sun.
Every now and then,
The slight warm breeze rustles the leaf rich trees either side,
Helping to clear your mind further.
It is oh so quiet here,
That you begin to look at the clouds,
Trying to see what their shapes resemble.
As you look on,
You see how soft the clouds look,
Very much like cotton wool.
Concentrating on a cloud,
The first cloud you observe looks like a speech bubble,
Blank of any thought or meaning.
As you watch it drift,
You place the word,
Peace,
Inside of it.
The letters of the word can be any colour you wish.
Now as you focus on the cloud,
You sense your breathing settling down,
Becoming more of a regular rhythm.
You may notice that your mind feels a little clearer as you follow the peace filled cloud as it slowly drifts.
Inside the cloud,
You see what peace means to you,
A personal positive image.
Allow your mind to drift with the image or images that you see.
Becoming ever so calm now,
Your shoulders relax from the positivity that the cloud is showing you.
Being completely immersed now,
Your sensitivity of any outside sounds or sensations lowers.
The muscles around your chest deflate as you become calmer and more present,
Giving your lungs more room to breathe easier.
Even the muscles around your sides and onto your armpits loosen.
As you breathe,
Each breath out slowly blows the cloud along in the sky.
Feeling much clearer and more focused,
The warmth of the sun brings your attention to another cloud.
This one being much more pronounced with a darker grey colour.
In this cloud,
You see all your worries and concerns.
Having learned that you can use your natural breathing pattern to blow the clouds away,
Each breath slowly eases this cloud along.
As the cloud passes,
Moving away from you,
You sense relief in the distance created between it and you.
The tops of your arms let down their guard as your arms loosen and your mind clears a little more.
Feeling naturally,
The cloud slowly disappears from sight,
Sending your worries away.
Your thought process now only comprises of what you want to see,
Without any obscure judgement to yourself.
You are you,
You are not your thoughts.
Breathing in the confidence of the clear and deeply rich,
Warm blue sky,
You feel the self love you have for yourself as your mind becomes focused on the present.
Every breath becomes now longer and deeper,
Fixed on the tranquility of the relaxation that you feel.
The air is clean,
Fresh and soothing in every way.
You smell the scent of nature in every breath in,
And breathe out self doubt as you exhale.
Your breathing cycle now has a rhythm of calmness.
Relaxed,
Calm and still,
Your abdomen starts to settle,
Allowing your hips to gently take the weight of your back.
As your spine slowly straightens from the lack of any tension,
The muscles in your legs release,
Allowing each thigh and calf to descend.
Each easy breath helps to bring every level down.
Your mind drifts with the sensation of the warm sun on your skin,
The gentle breeze and the peacefulness you sense in this moment.
Becoming more present,
You observe the state of your muscles as you become more aware of each part of your body.
Bringing yourself back to your breathing,
Your chest rides the ebb and flow of each breath,
Loosening as it does.
As you hear the sound of each breath in and out,
Your mind floats more into a euphoric mood,
Which moves down into your body.
Thinking about the positive sensations you are experiencing only makes them stronger.
Feeling calmer and more relaxed,
You hear and feel each breath deepen and lengthen.
You now notice everything slowing down.
Your heart beats in time with your breathing and your thoughts are calm and focused on this moment.
Each muscle on your face now finds relief in the tranquility found within being present.
There is no past or future thinking,
Only thoughts of here and now.
As you accept being present,
The palms of your hands soften,
Allowing each finger to become unfurled and loose.
And as you release anything holding you back from truly relaxing,
You notice a third cloud.
The third cloud looks like a bird.
In the shape,
You see its head,
Beak,
Body and wings.
This denotes being free in mind,
And giving yourself permission to think only thoughts that you allow in.
As you breathe in a natural and calm way,
You send the bird shaped cloud into freedom,
With each breath out.
Drifting slowly across the sky,
It disappears from sight,
Now free and unhindered.
Now settling with perhaps a moment of realisation,
You allow yourself to be free on each breath out,
Becoming calmer,
More grounded and more present,
You bathe in the peacefulness you sense in this moment.
Relaxed,
Carefree,
And without any judgement of anything,
You breathe and relax.
Feel yourself becoming more present as you shift your awareness through each part of your body now.
Sink down as your toes and feet absorb the wonderful sensations of peace that you notice.
As your toes and feet expand,
Your ankles loosen immeasurably,
Allowing the weight of your legs to arrive at the point of rest.
As everything slows down further,
Your hips heavily descend,
Creating a pathway for your back to follow.
Your abdomen becomes ever more still as your spine straightens out,
Loosening the muscles in your back and shoulder blades.
Drifting further with each breath out,
The sides of your ribcage deflate and the muscles underneath your arms release as your mind disconnects from the outside world.
Becoming clearer in mind and relaxed in body,
The tops of your arms slowly shift downwards into a comfortable position,
Guiding your arms,
Wrists,
Hands and fingers into the perfect place.
You are now you,
Without any judgement,
Doubt,
Worry or concern.
Breathing more calmly now,
Your neck and shoulders soften to allow your head to sink downwards.
Breathing more and more,
Calmness washes over each muscle on your face.
Your jaw becomes unclenched,
Your mouth untightens and your cheeks slump into a neutral state.
As you bathe in this carefree moment,
Your eyes soften and your brow relaxes.
You are now calm and mindful of being present.
If any thoughts enter your mind that you don't want to be there,
You can simply breathe them away and every time you do,
You delve deeper into a tranquil state of being impartial to your thoughts.
As you rest,
Feel the strength inside of you slowly grow.
You may sense this as a tingling in your body,
Or a vibration within.
You are at ease with this moment,
You have no thoughts entering your mind other than your own.
You are very relaxed,
Both in mind and body.
There is no need to think about anything,
Just let your awareness focus on calming your wellbeing.
Your wellbeing is important,
You are protecting it by taking this time for yourself.
You can allow or disregard any thought,
As you remain in control of your thoughts.
Your thoughts do not define you.
Thinking about positive things brings more positivity.
You can relax as much as you like,
And then you can relax some more.
When you focus on the calmness that you feel,
You can become even more calmer.
Notice how your body rests,
Loose,
Still and steady.
Notice how quiet your mind is,
Clear,
Focused and present.
As you observe each gentle breath that brings yet more subtle positive energy to you,
Your body rests deeper.
Focusing on the peacefulness in your mind allows you to aimlessly drift between thoughts.
Thinking deeply,
Concentrating on nothing in particular,
Your body becomes even more loose.
Now feeling quite sleepy,
You pull a blanket over yourself and feel the warmth and comfort that it provides.
Now cocooning yourself,
You begin to fall asleep.
In the time that you have spent settling down,
The sun has set and the stars are out.
The moon glows it warm white and soft light down onto you.
The clear night sky provides fresh,
Clean and oxygenated air to your lungs.
Breathing deeper,
You become heavier with relief.
Everything is ok,
You are doing fantastically.
You are comfortable resting on your own positive energy,
And as your eyelids become heavier,
Your face stoops down with gravity.
Letting go more and more,
You start to fall asleep.
Your awareness fades in and out as your head descends further.
There is no need to think about anything else except this moment.
You may now just let go and fall asleep.
In the time that you have spent settling down,
The sun has set and the stars are out.
The clear night sky provides fresh,
Clean and oxygenated air to your lungs.
The clear night sky provides fresh,
Clean and oxygenated air to your lungs.
