This visualization meditation can be done while sitting in a chair,
Reclining,
Or lying down on the floor.
Take a moment to adjust your posture if you're sitting,
Or get comfortable if you're lying down.
Taking a few deep breaths in through the nose and out through the nose.
Not forcing the breath,
Just observing how it's moving through your body.
If you're congested or you have allergies,
Breathing in and out through the mouth is okay too.
This is your practice.
This is your meditation.
Take what you need from it and leave what you don't.
Continuing to breathe here,
Becoming more aware of your body in the present moment.
Feeling aware of where you are seated or lying down right now.
Feeling each part of your body where it is in space.
Starting with the feet,
The legs,
Hips,
The stomach and chest,
The back,
The arms,
The head and neck.
A few more rounds of breath here,
Maybe slowing down the breath,
Lengthening your inhales and lengthening your exhales.
As we move to the visualization,
Know that it's okay if you get distracted.
It's okay if thoughts wander into your mind.
It's okay if you lose track of what I'm saying.
If you find your mind wandering outside of this meditation,
Simply bring yourself back by focusing on your breath.
Keeping the eyes closed,
We're going to move through all of the five senses for this visualization meditation.
We're going to start with what you see.
I want you to visualize yourself in a comfortable chair or on a bench,
Looking out at a beautiful lake.
This lake is surrounded by trees with sturdy trunks filled with bright and beautiful green leaves.
Above the lake is a bright blue sky,
Not a cloud in the sky,
Just an open sky,
Your favorite shade of blue.
The sun is high in the sky and reflected in this beautiful lake.
The lake is still,
The wind has died down and you can see everything reflected in this beautiful lake.
Open skies and open waters.
The lake is a short distance away.
Behind you is a lake house,
Maybe a cabin with big windows,
Your dream house by the lake.
Between your house and the lake is a field of grass where you'll find your chair or your bench,
Maybe a picnic blanket.
Visualize the blades of grass underneath your feet.
Among the grass,
Maybe you see a little ladybug with a red back and black spots.
Moving slowly,
No rush.
Maybe above you,
You see birds flying over the grass,
Flying over the lake,
Flying over your dream house.
These birds aren't rushing,
Just moving slowly to their nest,
Flying through the open blue sky.
Maybe you hear the song of the birds,
Their little tweets and chirps as they fly by.
Maybe you hear the soft rustling of the leaves on the trees,
But otherwise the lake is still,
The air is calm and you're enjoying the beauty of the nature all around you.
Take a few moments as you visualize this scene and breathe in,
Breathe out,
Breathe in,
Breathe out,
Breathe in the smell of the grass below your feet.
Smell the crisp,
Fresh outside air.
Maybe you smell pine needles or flowers nearby.
Breathe in these smells.
We visualize the sights around us,
Heard the sounds of the lake,
Smelled the nature and I'm not going to forget about taste.
Visualize a nice,
Crisp,
Cool beverage right by your side,
Sweet tea,
Lemonade,
Maybe just a tall glass of water.
Take a deep breath in,
Visualize yourself taking a big sip of your drink.
Just the cool flavors,
The crisp carbonation or the ice.
Let that taste linger as you take in this scene.
The illness of the lake,
The song of the birds,
The smell of the grass,
The taste of your drink,
Feeling the chair or the bench underneath you,
Feeling the earth supporting you as it supports the lake and nourishes the trees.
Feeling the gentle breeze on your face and the sun shining on your skin.
Take a few more rounds of breath to just feel where you are.
See,
Hear,
Smell and taste this relaxing moment by the lake.
Let that taste linger as you take in this scene.
There will be times when things are not so calm on the outside,
When you feel as though you're caught in the storms.
Storms of rage,
Of anger,
Of sadness,
Of grief.
You feel as though you can't change the weather.
We may not be able to change what's going on outside us,
But we can change what's going on within.
When you find yourself caught in the storms,
Come back to this visualization of the lake.
Remember this moment,
Remember the sight of the still water,
The sound of the birds,
The smell of the grass,
The taste of your cool beverage,
Feeling the earth supporting you and holding you up.
Come back to your deep breaths in through the nose,
Out through the nose,
Lengthening your inhales,
Lengthening your exhales and coming back to the present moment,
Feeling your feet where they are,
Your legs,
Hips,
Stomach,
Chest,
Back,
Arms,
Head and neck.
Feeling where you are in this present moment and feeling maybe a little bit more relaxed than you did at the beginning of this practice.
Thank you so much for joining me in this meditation.
Have a wonderful day.
