This meditation will guide you through visualizing yourself in a serene landscape,
Using each of your five senses to fully immerse yourself.
Start by getting into a comfortable position,
Either sitting or lying down.
Making whatever adjustments you need to feel the most supported,
Comfortable,
And held.
As your body begins to settle,
Allow yourself to take a few slow,
Deep breaths.
Breathing in through your nose and out through your mouth.
Now take a quick scan of your body from the top of your head and down to your toes,
Noting any sensations that may be present or pockets of tension you may be holding.
The goal is to just notice and not stay stuck in any one place for too long,
Simply making a mental note of what's here.
Now call to mind a space in nature where you feel the most relaxed,
Someplace you feel completely safe and would like to spend some time in for the next several minutes.
This could be somewhere you've been before,
A place you've traveled to that you enjoyed,
Like a lush forest or a beautiful beach.
Or this could be a special place you've only imagined in your mind,
Or would like to travel to one day.
Maybe a field of flowers or a scenic mountain peak.
Once you've chosen your landscape,
Picture yourself taking a few steps forward,
Walking into the scene.
And as you start to gather the details of this safe,
Special place,
Pause for just a moment and notice once more how your body is feeling right now.
How do you feel simply arriving here and beginning to take in what's around you?
Now let's fill in the details of this landscape by calling on each of the five senses to really immerse yourself in this environment.
Start by slowly taking a look around and noticing what you see or imagine this place to look like.
Imagine taking a panoramic look with your eyes,
Noticing what you see to the left of you,
What's in front of you,
And what's to the right of you.
Are there any tall trees or grass?
A sandy beach or body of water?
Notice what's around you in all directions as you move further into this place.
What are the colors or shapes that you see?
Is the landscape hard or soft?
What is the light like in this place?
Is it bright and sunny?
Or are there shadows cast on the ground or clouds in the sky?
Take in as many details as your mind can imagine of what you see in this special place.
Now turn your attention to any sounds you hear.
Can you hear a soft breeze whispering through the air or leaves of a tree?
Are there waves crashing or birds chirping?
Are the sounds you hear nearby or farther off in the distance?
Or is it simply quiet and serene,
The only sound being your own breath moving in and out?
Take a moment to enjoy the sounds you imagine hearing in this safe space.
Now shift your focus to the sensation of touch by bringing your attention to all the things you can feel in this place.
Perhaps it's warm sand between your toes or the soft earth under your feet.
Maybe you run your hand through some grass or pick something up off the ground,
Turning it over in your fingers.
Notice what the temperature is like in this place.
Maybe you feel the warmth of the sun heating up the skin on your face and arms as you look up to the sky,
Or the air might feel cool and refreshing,
Like a slight chill that wakes you up.
Next,
We'll move to the sensation of smell and noticing what smells are present around you.
Can you smell the salty air of the beach,
Coconut lotion on your skin?
Maybe you can smell the thick forest pines and evergreen trees,
Or the smell of dirt and earth.
If there are any flowers or fruit trees nearby,
Imagine holding it up to your nose and inhaling the sweetness into your body.
And last,
We'll move to the sensation of taste by bringing into the scene a favorite food or beverage,
Something you might associate with eating or drinking in this beautiful place.
Perhaps you simply take a sip of cool,
Refreshing water or warm tea.
Maybe you imagine taking a bite of nourishing protein or a salty snack.
Take a second or two to taste something pleasurable in this serene landscape.
Let yourself swallow it down into your body,
Filling you up.
Before we say goodbye to this beautiful place you've created in your mind,
Let yourself bask in the whole picture of where you are.
Having used all five of your senses to deepen your experience,
Revisit any of the details that you enjoyed the most.
Take a few more moments to soak it all in like a sponge soaking up water.
And as you get ready to leave this place,
Remember you can return anytime you like.
You might start to take a gentle stretch of your body,
Stretching your fingers and toes,
Perhaps rolling your head from side to side,
Or your shoulders up and back.
And as you gently blink your eyes back open,
Notice how your body feels after this mental break.
And thank yourself for your practice today and for taking a few minutes to focus on what you need.
Namaste.
