Visualization: Cleansing Your Sadness

When sadness have taken over and you are numbing out with social media and all the other forms, rest here in a gentle meditation to invite you to lift some of that weight off your shoulders and have a moment to breathe, to feel and to release.

Transcript

Welcome to this guided meditation and visualization for experiencing sadness and hard times.

In this meditation I invite you to find a safe,

Quiet,

Calm place.

Sit or lie down,

Making sure that you are warm and comfortable.

Leave either your arms next to you if you are lying down or resting on your thighs if you are sitting.

Make sure that your back is straight.

Please note that within this visualization,

If at any point you find it hard to be present,

Participate or engage with the content,

Just allow yourself to acknowledge the act of kindness that you are doing by engaging with this meditation and return to the breathwork that we were about to do.

No judgement is needed.

You are doing your best by listening.

So let's begin.

We're going to start by slowing down our breath.

We're going to be counting in for four counts,

Holding the air within our lungs for four counts and then slowly breathing the air out for four counts.

So I will lead you through that.

So we're going to begin by breathing in,

Two,

Three,

Four and pausing,

Two,

Three,

Four and breathing out,

Two,

Three,

Four and again in,

Two,

Three,

Four and pausing,

Two,

Three,

Four and breathing out,

Two,

Three,

Four and in,

Two,

Three,

Four pausing,

Two,

Three,

Four and breathing out,

Two,

Three,

Four and final time in,

Two,

Three,

Four and pausing,

Two,

Three,

Four and breathing out,

Two,

Three and four.

Feel free to return to normal,

Comfortable breathing and I'm going to invite you to build the image that you are standing at the beginning of a field very early in the morning.

There is fog covering the green of the luscious field.

You can hear birds singing and you can see the orange haze in the distance of the sun beginning to rise all through the blur of the fog.

Beside you,

You see a rock large enough to hold in one of your hands.

I invite you to pick it up.

It's heavy but you keep it in your hand and you begin to walk into the foggy field.

You can feel dew on the tops of the grass as you make a new path walking through the field but you're unsure what's in front of you because the fog is just so thick.

When someone walks beside you,

It's a friend or a family member,

Someone who has been helping and supporting you in this period of your life.

They take hold of your other hand and begin to help you as you walk through this fog.

As you move further and further through,

You begin to see the sun rising higher and higher and the light begins to permeate through the fog and you can see just a little bit clearer and there at the end of the field is a wood.

So you make your way with your person through the foggy field to the woods.

As you walk slowly into the woods,

You reach a stream that is just inside and all the fog has lifted as you walk into the woods and you can see completely clearly the luscious green,

The freshness of the water,

Everything is so heightened,

So beautiful.

On your person still holding your hand and on the other side you can feel the weight of the rock in your hand.

Now in this moment I'm going to ask you to acknowledge what that weight of the rock reminds you of.

What is the weight that you are carrying in this moment?

What feels heavy on your heart and your mind?

What is dragging you deeper and deeper into the pain and the suffering that surrounds you right now?

Whatever that weight is,

I invite you to put everything to do with it into the rock.

Every moment,

Experience,

Memory,

Thought,

Story,

Everything to do with that,

Put it into the rock and you feel this rock getting heavier and heavier in your hand and when you finally look down at this really heavy rock that you can barely keep hold of in this one hand,

You see that it is now a crystal and this crystal has absorbed all of the pain and suffering on you.

So when you are ready,

You throw this rock,

This crystal,

As far downstream in the river as you can and as you see it enter,

You see the water cleaning and cleansing the crystal,

Taking everything that was within it out and washing it downstream.

You see as the crystal floats down,

But is cleansed and restored and now if you so choose,

You too can jump into the water.

You too can have that feeling of restoration and soothing and as you jump into the water,

The sensation of it against your skin is like a relief.

You feel your body relax and release.

You experience the sun that is now coming through from the cracks in the tree and you can feel it against your skin,

Spreading warmth through your face and your body and just like the crystal,

You begin to feel cleansed,

Restored.

The wound that has been filling you with pain,

The wound that is inside of you,

Whether it's in your heart,

In your mind,

Somewhere else,

It begins to feel cleansed,

Soothed,

Like you're tending to it.

You are tending to them,

Every moment that you choose to experience instead of them.

No matter what you are doing externally to deal with your experience,

At this moment you are choosing to be present.

You have chosen to release some of the pain out of your body even if it is the most tiniest amount.

Your person joins in,

Jumps in the water and begins to feel the cleansing and the joy of that moment.

This place of luscious trees and soothing water is always available to you.

The crystal will always be waiting if you need to release any of the weight that you are carrying around and the water always there if you need cooling,

Refreshing moments.

I invite you to take a few moments just to sit in the feeling and the sensation of how you are experiencing this moment.

That soothing water against your skin,

The smile of the person you invited to join you,

Sensations and feelings that you might have not felt for a while.

Begin to take some big whole hearted deep breaths.

Becoming aware of the sounds you can hear wherever you are in this moment.

Feeling the weight of your body if you are lying or sitting.

Begin to wiggle your toes and your fingers.

Take as much time as you need to open your eyes and return into the room.

This is the end of the meditation and I am wishing you a really lovely day.

Reviews

Beautiful ❤️

Absolutely lovely and helpful 💕

What a nice gentle practice. I feel better. Thank you for touching me today.

What a wonderful visualization! I was looking more for "dealing with general sadness" meditation, but this one worked well as I am still very sad over the death of my dog Norton in May. Thank you❤.

Great visualisation meditation. Left me feeling lighter and calmer. Thank you

I really liked this a lot. It makes me want to illustrate it!

This meditation helped me transition into a much more relaxed and forgiving (of myself) place. Thank you for being the guide I needed in this moment.

Thank you for helping me release the weight of my feelings of sadness. I am now feeling lighter.

Have a lovely day!

Amazing! Helped me discover what's been making me sad Thank you!

So healing and really helpful, thank you

very helpful, thank you. 🙏

Really cleansing! At some point I bursted with tears, and couldn’t help myself, and the images from the meditation helped me to cleanse and feel good again

Thank you, Fenella! I was able to release much pain with your perfect guidance and the calming and restorative scenario you described. The image of a rock that becomes transparent is very useful. May you be blessed in all your meditations.

Refreshing. Good way to process the grief of news, COVID, loneliness.

Thank you. Really cleansing and powerful.

Absolutely amazing and powerful too. I didn’t think I would respond to this meditation so well as in visualisation but I did and it helped so much. Thank you 🙏

Beautiful meditation. Did some much needed releasing of sadness today. 🙏🏾💕