Hello and welcome to your peaceful meadow meditation.
Today I'm going to be guiding you on a deep visualization to a beautiful meadow where you'll be able to discharge any stress,
Anxiety,
And anything that no longer serves you.
So go ahead and either choose to sit upright or if you'd like to get cozy,
Go ahead and lay down with a comfy blanket,
Nice pillow,
Just get nice and cozy.
So to begin our meditation,
I'll lead you through some calming breath work to center our minds and calm our bodies.
It's called a 4-1-6-1 breathing technique.
I'll guide you to breathe in for a count of four,
Hold for a count of one,
And then exhale for a count of six.
So go ahead and breathe out wherever you are now and breathe in for a count of one,
Two,
Three,
Four,
Hold,
And exhale for six,
Five,
Four,
Three,
Two,
One,
Hold.
And breathe in for one,
Two,
Three,
Four,
Hold,
And exhale for six,
Five,
Four,
Three,
Two,
One,
Hold.
Exhale for one,
Two,
Three,
Four,
Hold,
And exhale for six,
Five,
Four,
Three,
Two,
One,
Hold.
Breathe in for one,
Two,
Three,
Four,
And exhale for six,
Five,
Four,
Three,
Two,
One,
And exhale for one,
Two,
Three,
Four,
And exhale for six,
Five,
Four,
Three,
Two,
And one.
Now allow your breath to return to normal,
Feeling calm and at peace.
If you haven't already done so,
Go ahead and allow your eyes to shut down and feel the calm,
Soothing energy seep into your body.
Now in your mind's eye,
Go ahead and imagine that you are standing outside of your home or apartment.
Take a moment to notice your front door,
Front gate,
And notice the detail of it.
Notice what the door handle looks like.
Notice what the door is made out of.
Notice the color of the door and mindfully reach for the doorknob and let yourself in.
As you open the room,
Go ahead and notice what the air feels like inside.
What does your home smell like?
What does it feel like?
Just notice what you see when you walk in.
Now continue on and make your way to your bedroom.
Walk through your home,
Up or down stairs,
Through hallways,
And make your way to your room.
As you enter into your room,
Take a look around.
Notice your bed.
Notice any windows.
Notice how you feel standing in your room now.
Now go ahead and look around your room for a chunk of wall,
Maybe a full wall,
That has no windows and no doors,
And go and walk over to that part of the wall now.
Now go ahead and with your mind's eye and your imagination,
Build a door on the stretch of wall now.
As this door is coming to life,
Notice what it looks like.
Notice the color.
Notice the texture.
Notice what the handle looks like.
Now go up to the door slowly and look down at the doorknob or the handle and slowly reach for it.
Turn the handle and open the door.
And as you open the door,
Notice that there's a long,
Dark hallway leading to a bright,
Bright white light at the end.
Fully open the door and step through and begin to make your way to the end of this hallway.
Notice how the white light gets brighter and brighter as you take each step.
Continue walking down the hallway until the bright white light is almost too blinding to look at.
And as you reach the edge,
Pause.
Now go ahead and take a big step out,
Out from the hallway and into the light and allow your vision to adjust.
Notice that you're now standing in a beautiful meadow.
Notice the beautiful green grass.
Notice the stream trickling by,
The freshly melted water from the glaciers,
So crisp and so clean,
Flowing by.
Notice the butterflies,
The little birds chirping and the beautiful sunshine raining down,
Kissing your skin and warming your soul.
Look around and take in all the beauty,
All the peace that surrounds you.
As you're taking in this beautiful,
Peaceful meadow,
Go ahead and take a few steps on the grass and notice that you're barefoot.
Feel the grass beneath your feet.
Feel the dew touching your feet.
Feel the grass between your toes.
As you walk slowly toward the stream,
Notice how peaceful and grounded you feel.
Imagine each step almost in slow motion.
Walk over to the stream now and kneel by its side.
Look into the stream and again notice the crisp,
Cool water trickling by.
Notice if you see any little fish in the stream.
Notice how it seems to flow endlessly and gracefully,
Carrying everything downstream with it.
Now take a second to check in with yourself.
Go ahead and put your hand on your heart,
Turning your attention back to your body and just feel into your body,
Scanning from your head to your toes and just notice if there's any tension,
Any stress,
Any anxiety,
Any grief,
Or anything else that's not serving you in this moment right now.
Take a second and identify which parts of your body are feeling this and just notice how they feel.
Now feel all of this tension,
All of the stress,
And anything that's not serving you slowly make its way up through your body and down into your right hand.
Imagine this energy moving up through your body and collecting down your right arm and pooling in the very fingertips of your right hand.
Imagine it now collecting and all of that tension,
All of that energy is now in your right hand.
Now go ahead and take your right hand off of your heart and slowly submerge it into the ice cold stream and feel all of the negative energy,
All of the stress,
All of the anxiety be transferred into the stream and carried away.
Feel it all leaving your body and take a big sigh and relief.
Now go ahead and remove your hand from the stream,
Feeling the cold water drip off and wipe your hand on your shirt to dry it off.
Go ahead and sit down in this meadow on the grass next to the stream and close your eyes.
Listen to this meadow and the stream trickling by and feel at peace,
Knowing that the tension,
Stress and anxiety is all being carried down the stream back to its source.
Now,
To come out of this deep meditation,
We're going to take three breaths.
Go ahead and breathe out wherever you are and breathe in and out and breathe in and breathe out.
Slowly moving your fingers and your toes.
Breathe in and breathe out.
And as your breath turns to normal,
Allow your consciousness to come back to your body,
Wiggling your fingers and your toes,
Coming back to the room.
When you're ready,
Calmly open your eyes,
Coming back home to this present moment,
But feeling a bit more peace inside your being.
Have a wonderful rest of your day.
