Butterfly Visualization

If you are feeling stressed, anxious or overwhelmed, this visualisation will wake up your senses and help you ground yourself. It was originally created for children, however, our practice shows that adults benefit as well.

Transcript

Close your eyes,

Sit comfortably and relax take a deep breath,

Hold it and then breathe out slowly let's do it again breathe in deeply,

Hold it and exhale we'll do it one more time breathe in slowly,

Hold it for a few seconds and then breathe out see yourself in a beautiful park you're sitting on the soft grass a tiny butterfly lands right on your hand you dare not move because you don't want to scare it take a closer look at the butterfly its blue wings are covered with bright yellow spots is it hungry?

Is it looking for anything?

Maybe it wants to find a flower you notice how light the butterfly is it feels lighter than a feather for a moment your attention is drawn to a little girl who is swinging and laughing loudly a group of children are playing hide and seek not too far away and for a moment you're worried that the noise may scare the butterfly you admire its beauty and wonder what it feels like to be free and have wings which can take you to almost any part of the world the butterfly doesn't seem to be bothered by your thoughts or the noise around you you notice a red rose bush nearby so you decide to take your new friend there you get up slowly surprisingly the butterfly is still on your hand you walk gently towards the bush it smells beautiful you then carefully place the butterfly on the biggest rose now it can drink the nectar before you step back you see that an even larger butterfly has joined your little friend you feel happy that they can both keep each other company you leave them alone and go back and sit on the grass now focus on your breath again breathe in slowly and then out breathe in and out move your fingers gently your toes stretch your body and when you're ready open your eyes

Reviews

Very thankful for your short visualizations- they are just right for brains of those with some chronic conditions

Short and sweet, but SO instantly calming and relaxing.

Amazing visualisation🦋. But little bit fast paced.

I loved this! 😍

My third graders really enjoyed it.

Thank you, I love this meditation.

Quick lovely visualization. 🙏🏼🌈🙏🏼