Welcome to this guided visualization.
Together we're going to use our imagination to go on a gentle cleansing walk.
This 9 minute practice will help the mind take a break from everything it's carrying and give room for your breath to slow down.
Before we begin,
Take a moment to get comfortable.
If it feels okay,
You can close your eyes.
See if you can let your shoulders gently drop away from your ears.
Allow the space between your eyes to soften and widen.
Let's take a slow breath in through the nose,
And an easy breath out through the mouth.
And again,
In through the nose,
And out from the mouth.
Begin to imagine yourself in an outdoor environment,
Allowing the scenery to reveal itself slowly.
You might start by noticing the ground beneath your feet,
The way it feels as you begin to walk.
As you look around,
You notice that you are surrounded by trees.
You're in a large forest,
With tall trees all around you.
These are very old trees.
They have sheltered birds,
Rabbits and countless forms of life over the centuries.
As you continue walking,
A soft breeze moves through the trees.
This breeze brings movement to the forest.
The trees begin to sway gently,
And you notice small leaves falling to the ground.
We'll take a moment to pause in this space.
As you stand here in the middle of this forest,
Notice your feet.
The way the ground is supporting them,
Connecting you to the earth.
After resting here for a few moments,
You continue walking ahead.
You notice the forest beginning to open up ahead of you.
The trees slowly thinning,
Allowing more light and more space.
As you continue forward,
You find yourself stepping out into a wide,
Open meadow.
An expanse of land stretching in all directions.
There are small flowers everywhere,
And it feels like they're welcoming you.
Above you,
Clouds begin to gather in the sky.
Slowly a soft rain begins to fall.
At first,
Just a few drops,
Then a steady,
Gentle rain washing over you completely.
Imagine it rinsing away whatever feels heavy right now.
Tension you've been carrying,
Worries,
Emotions.
It's a warm,
Cleansing rain,
And as it continues to wash over you,
You might notice how your body responds,
Perhaps a softening,
A sense of release.
The rain starts to ease,
And just as gently as it began,
The clouds begin to part.
Warm rays of sunlight spread across the meadow,
And across your body.
You can feel the warmth on your skin,
Comforting,
Like being wrapped in a warm hug.
As you rest here,
You may begin to notice a feeling gathering inside you,
A gentle sense of fullness.
Notice this feeling as it begins to rise softly within your chest.
It spreads naturally through your body,
Through your breath,
Warming you from the inside out.
And as this journey begins to draw to a close,
See what part of this experience you want to carry with you.
Maybe it's a feeling,
Maybe it's a thought.
You can ask yourself,
What do I want to invite more of in my life?
What would feel good?
Whatever comes to mind first is enough.
The answer can be simple.
As you return to a more wakeful state,
Begin to notice your breath,
The gentle movement of your body as you breathe in,
And the soft release as you breathe out.
Become aware of the sensation in your hands,
And all the tiny little muscles in your face.
Feel free to stretch your arms and legs,
Bringing physical movement back into your body.
And when you're ready,
Without rushing,
You can gently return to your day.
