Discover Your Essence Guided Visualisation

Relax and connect with your essence. This meditation and guided visualization will support you in connecting with your sense of self. Listen to the audio in a comfortable position, either sitting or lying down with your head supported by a pillow. For the best experience, wear headphones. Music: composed by Music Of Wisdom - Licensed from Meditation Music Library

Transcript

Begin by bringing your attention to the sensations in your body.

Notice the sensations within you and notice the sensations at the edges of your body.

Noticing the temperature of the air on your skin.

Noticing the quality of your breath as you inhale and the quality of your breath as you exhale.

Begin to scan your body starting at the top of your head,

Moving all the way down to your toes.

And as you breathe in,

Imagine the sensations of your body gently expanding.

And as you exhale,

Imagine them gently contracting.

Noticing any places in your body where you might be holding tension and just beginning to allow that tension just to dissolve,

Allowing it to melt into the surface beneath you.

Scanning your body starting at the top of your head,

Moving down the back of your head,

And the back of your neck,

And into your shoulders.

And then down the front of your face,

Starting at the top of your head,

Down into your forehead,

Noticing all the muscles in your forehead,

Noticing all the muscles around your eyes.

Bringing your attention to the muscles in your cheeks,

Noticing your jaw,

And allowing it to gently soften.

Taking your breath in,

And as you exhale,

Allowing all of the muscles in your face to relax.

Continuing to scan down your body into your neck,

Down into your shoulders,

Noticing your left shoulder and your right shoulder.

Maybe even moving your shoulders up and down,

Or moving them in circles,

Knowing that you could always adjust your body to relax a little bit more.

Continuing to scan down into your arms,

Noticing the weight of your left arm and the weight of your right arm.

Scanning down through your biceps and triceps into your lower arm,

Then down into your hands,

Noticing all of the fingers on your left hand and all of the fingers on your right hand.

Maybe making a fist with each of your hands,

Squeezing those fists and holding them for one,

Two,

Three,

And then releasing.

And making a fist once again with each of your hands,

And squeezing,

Holding one,

Two,

Three,

Squeezing and then relaxing,

Letting go,

Allowing your palms to open.

And then scanning back up your arms,

Into your shoulders,

And then down your back,

Noticing the space between your shoulder blades and your spine,

Noticing your lower back,

And then down the front of your body,

Breathing in,

Allowing your abdomen to expand and your chest to open,

Allowing your body to relax a little bit deeper,

Noticing all of the contact points between your body and the surface beneath you,

Allowing your body to relax into that surface almost as though it's rising up to meet your body.

And maybe your body feels heavy or maybe it feels light,

But just noticing any place where you're holding tension and just allowing that to float away off into the distance.

And as you breathe in,

Just breathing in a bit more relaxation.

And then moving down into your legs and into your feet.

And as you breathe in and as you exhale,

Just imagine any remaining tension just melting out of the soles of your feet into the ground beneath you,

Almost like honey melting into the ground.

And maybe imagine getting up from where you are and walking out the door,

Out onto the street,

Noticing the temperature of the air on your skin,

Noticing the color of the sky,

Hearing the sound of leaves rustling in the trees above you,

Hearing the sound of birds in the distance,

And then continuing to walk along the street.

And maybe it's a familiar street or maybe it's a street you've never been on before,

Noticing the texture of the road beginning to change underneath your feet with each step.

Arriving to a gate,

And on that gate,

Your name is written right across the top,

Noticing there's a door to the gate,

Reaching out with your hand and wrapping your hand around that handle,

Noticing that it fits your hand perfectly as though it's designed just for you.

And turning the handle of the gate,

Allowing it to swing open,

Feeling the weight of it in your hand,

And stepping through the gate and noticing that you're in a garden,

Noticing that this is your garden.

And maybe it's a garden you've been to before,

Or maybe it's a space you've never visited.

Maybe it's a space you've seen in pictures that you've wanted to go to,

And just allowing yourself to step into that space,

Feeling it around you,

Noticing the sense,

Noticing the quality of the light in the sky,

Noticing the feeling of the air on your body,

And beginning to step into that garden,

Feeling the texture of the grass underneath your feet.

Maybe noticing a staircase in the distance that goes down even deeper into this garden,

Walking up to the staircase and noticing the texture of the steps,

Noticing the material that the staircase is made of,

And beginning to walk down deeper into the steps that lead you into your secret garden,

Stepping down from 10 to 9,

From 9 to 8,

From 8 to 7,

From 7 to 6,

Down to 5,

And then on the fifth step,

Just stopping for a moment,

Noticing where the sun is in the sky,

And then continuing to walk down from 5 to 4,

From 4 to 3,

From 3 to 2,

Down to 1,

And then taking a step off at the final step,

Noticing that this place is just for you,

Taking a breath in and just feeling that breath move through your body as though it's expanding.

And as you exhale,

Just feeling that breath leave your body and move out into the space around you,

Walking deeper into the space and noticing a cave,

Walking over to that cave and standing outside,

Knowing that once you step into the cave,

You'll be connected with your essence,

That that cave contains your essence,

And maybe you already know what's in that cave,

Or maybe you have the feeling that there's something to be discovered that you haven't seen just yet,

And maybe you've noticed that feeling,

Whatever feeling you have standing right outside,

And whenever you're ready,

Stepping into that space and noting how it feels,

Noting if you see something,

Noting if you connect with something,

Maybe you want to move around and do something,

Maybe you want to lie down and just feel the sensation of being in your essence,

Noticing what objects are in the space.

Is there something you want to take with you from this space to remind you that you've been here?

And if you don't see anything,

Maybe it's just connecting with the feeling of being there.

Maybe there's nothing to see or do.

Maybe it's just a sense of being.

And on the next breath in,

Imagine breathing in your essence.

And as you breathe out,

Imagine sharing your essence with the space around you.

And as you breathe in again,

Imagine breathing in your essence and allowing it to fill your body all the way from the top of your head down into your toes,

Allowing that feeling to spread into your arms and legs,

Into your fingers and toes,

Into the very edges of your body,

Feeling it move through you all the way to your center.

Finding anything you might need with you and exiting the cave,

Looking back and then moving forward,

Climbing back up the staircase,

Stepping back through the garden,

Knowing you can always return to this garden anytime you wish to reconnect with your essence.

Finding the gate that you came in through and stepping back out onto the street,

Walking back along the length of the street,

Connecting with the sensations in your body,

Noticing the edges of those sensations,

Noticing where those sensations live,

Breathing in the sensation,

Breathing out the sensation.

And slowly connecting with the room around you,

Noticing any background noise,

Noticing the temperature of the air on your skin,

And slowly beginning to bring a bit of movement to your body.

And in your own time,

Allowing your presence to return back to the room and connecting with the space around you.

Leviticus.

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Reviews

I felt connected

Really lovely, well timed and led at a perfect pace

Thank you Francesca. The mediation brought me to a clam and centered place within. Will try it again - my visualization abilities need practice. Bless!