This guided visualization may be used at any time to calm your mind and give you a moment of peace.
The first few times you do this meditation,
I recommend finding yourself a quiet space where you won't be disturbed for a few moments.
You may keep your eyes open with a gaze soft on something unmoving,
Or you may close your eyes if that is comfortable.
As you settle down,
Feel your body shifting,
Releasing and finding stillness.
Move from being in the outside world and bring your mind gently into this place of quiet and rest.
Whether your eyes are open or closed,
Imagine in your mind a beautiful place that you'd like to be.
A place that is completely restful,
Comfortable and where everything is hopeful and alive.
When you find this place,
Allow a soft smile to come over your face.
As you rest here,
Take a moment to feel the presence of the breath inside you and notice your breathing without trying to change it in any way.
As you relax in your peaceful space,
Notice the quality of that space.
Notice what you can see around you,
What you can hear,
What you can feel,
Maybe even what you can smell.
Allow the scene to come alive before you.
For some,
This might be a peaceful beach scene with waves lapping up the beach.
For others,
It might be a busy downtown scene where you get lost in the hustle and bustle of the crowd.
For others,
It could be a quiet,
Cozy cabin in the woods with a roaring fireplace.
Whatever place feels most peaceful and restful to you is the right choice.
Now take in a deep breath,
Release your jaw and soften your face.
As you exhale,
Gently sigh and let go.
Simply breathe and let go,
Softening a bit more with each exhalation.
Feel the breath calming,
Slowly stretching and being still.
Keep your focus in that special,
Peaceful place.
If your mind wanders,
Gently bring it back to that scene in your mind.
Take one more full inhale and let it expand in your body in all directions,
Like the petals of a flower radiating from a centre.
Pause and as you exhale,
Continue to soften your body.
Return to normal breathing and move your focus back to your body and the situation around you.
Take a few more breaths,
Allowing the present day to come back into your awareness.
You may open your eyes and return to your activities.
