Hello and welcome.
This guided visualization is a good practice for when you're having difficulty clearing the mind but still want the benefits of regular meditation.
There is no need to clear the mind in this practice.
We are going to use the mind to relax.
To begin,
Find yourself a comfortable position,
Either seated or lying down with your spine long.
Allow your eyes to soften as you start to relax and turn your attention gently to the breath.
Take a full deep breath in through the nose and now a full breath out emptying your lungs completely.
Once again,
Take a full deep breath in that is neither strained nor rushed and a full complete breath out.
Continue breathing in this way to relax.
Full deep breaths in through the nose.
Full deep breath out letting go of something.
And now allow your breathing to discover its own natural unhurried pace.
No need to worry if you don't hear everything that I say.
This is your time to relax.
Trust in yourself and that you will hear everything that you need and nothing else.
Notice the belly and chest rise as you breathe in.
Notice the belly and chest fall and empty as it returns back towards the body.
Relax your toes and your feet.
Relax your ankles and your knees.
Relax the muscles of the legs.
Your breathing is long and slow.
Relax your fingers and your hands.
Relax your wrists and your elbows.
Relax the muscles of your arms.
Your breathing is slow and peaceful.
Your feet and legs get heavy and warm.
Feel your hands and arms get heavy and warm.
And simply breathe as your thoughts come and go.
No problem with them.
Focus on your breathing.
Let go of the tension that you're carrying as your body falls into a state of peaceful quiet.
Unclench your jaw.
Relax your face and let your tongue fall away from the roof of the mouth.
Let your heart beat and breathing be steady.
Let go of any need to accomplish anything for right now.
Your belly is soft and warm.
Your limbs are heavy and warm.
And your breathing is deep and relaxed.
As you relax you may feel your breath sink lower and lower into your lungs.
As your shoulders relax down feel the breath fill the upper part of your chest.
You are relaxed and peaceful.
Your breathing is deep and relaxed.
Hear the silence around you.
You are relaxed.
You are calm.
You are coming to center.
Your heart rate and breathing are calm and steady.
Your breathing is deep and relaxed.
You're going to go down from 10 to 1.
With each descending number you are going to feel more and more relaxed.
More and more relaxed.
You will stay awake.
You will not fall asleep.
You are going down from 10 to 9 to 8.
You are starting to let go.
Your body is sinking deeper.
We're down to 7 to 6 to 5.
Your body feels heavy and is becoming even more relaxed.
Going down to 4 to 3 to 2 to 1.
You are completely relaxed.
Completely relaxed.
Now begin to create a picture in your mind of a place where you can completely relax.
Imagine what this place needs to be like in order for you to feel calm and relaxed.
Where there is nothing to worry about and you feel totally safe.
Begin to see the physical layout of the place you are imagining.
Where is this peaceful,
Beautiful place?
What time of day is it?
Create an image of this place in your mind and allow more details about your peaceful place to come into your mind.
Who is in this place?
Are you alone?
Or is there someone else there?
Are there a lot of people?
Maybe off in the distance?
Perhaps animals?
Birds?
Imagine who is at your peaceful place,
Whether it is only you or if you have company.
Allow more details to come into your imagination about your surroundings.
Is it open and expansive?
Or is it comforting and quaint?
Focus now on the relaxing sounds around you in your peaceful place.
The sound of the breeze in the trees,
Of birds chirping in the distance.
And the sound of water.
Or any music you might hear.
Any sounds that make you feel at peace and at ease.
Now allow your mind to bring in the tastes and smells your place has to offer.
And smell the ocean or the trees or any delicious foods that put you at ease.
Begin to bring into your imagination the sensations of touch,
The temperature.
Is it warm?
Is there a cool breeze?
Sensations of your clothing on your skin?
The feeling of the air on your skin?
Perhaps you notice the surface that you are on in your beautiful and peaceful place.
Allow your imagination to bring details of this calming peaceful place in your mind.
And bring to your attention the sights of your peaceful beautiful place.
Colors,
Shapes,
Objects,
Plants,
Water.
All of the beautiful things that make your place enjoyable.
Allow more detail to come in about this relaxing scene.
Really imagine and allow yourself to feel yourself there.
What are you doing in your peaceful place?
Perhaps you are just sitting enjoying this place relaxing.
Maybe you are walking around,
Dancing,
Swimming or floating.
Or doing any other activity you enjoy.
Picture yourself and feel yourself in your own beautiful peaceful place.
Imagine a feeling of calm,
Of peace.
A place where you have no worries,
No cares,
No concerns,
No demands.
A place where you can simply relax,
Rejuvenate and enjoy being.
Enjoy your peaceful beautiful place for a few minutes more.
Enjoy your peaceful place for a few minutes more.
Enjoy your peaceful place for a few minutes more.
Enjoy your peaceful place for a few minutes more.
Enjoy your peaceful place for a few minutes more.
Enjoy your peaceful place for a few minutes more.
Enjoy your peaceful place for a few minutes more.
Enjoy your peaceful place for a few minutes more.
Enjoy your peaceful place for a few minutes more.
Enjoy your peaceful place for a few minutes more.
Eyes and return to your day.
Thank you for joining me for this visualization.
