Hello,
My name is Jake and welcome to this guided visualization experience.
This visualization is centered around gratitude.
This can be done at any time,
In any place.
Maybe you're just needing a little boost,
A little remembrance for what you already have.
So wherever you are,
You can either be lying down or sitting upright in a chair.
Just take a moment to find a comfortable position.
Make sure the area that you're in is quiet and that you won't be disturbed for the next 10 minutes.
So when you're ready,
I would like to invite you now to close down your eyes.
Start to become aware of the cool breeze coming in through your nose and the slightly warm air going out.
Breathing nice and easy,
Nice and steady.
With no control,
We are simply just going to become aware of the breath.
Becoming aware of the small details and all the moments in between each inhale and exhale.
So we're now going to take three cleansing breaths.
Inhaling through the nose and exhaling through the mouth.
So wherever you are in your breath,
Breathe all the way out and breathe in together and exhale.
Let it go.
Breathing in,
Let it go.
And let it go.
To begin by visualizing yourself in a dark room.
In the foreground,
You see a small light.
You become drawn to this light and you find yourself walking closer and closer.
The closer that you become,
The shape of the light begins to unfold.
The light is a flame of a candle burning at the table.
You take a seat at the table and begin to stare deeply into this flame.
The orange and red dance in front of your eyes.
As the flame continues to dance,
You notice a warm heat rising from the ground beneath.
It begins at the sole of your feet,
Moves its way through your legs and into your body and ending at your heart.
This gentle warmth is radiating from the outside in.
You begin to feel a deep sense of gratitude for the warmth that the candle is providing.
As the warmth intensifies,
Heating you from the outside in,
You notice the flame beginning to take distinctive shapes.
These shapes are the faces,
The places and experiences that you are grateful for.
Like a carousel of images,
Each one getting clearer and crisper.
The deeper that you stare into each image,
The more you begin to feel each moment of gratitude connected with these shapes.
Almost as if you're reliving each moment itself,
One by one.
Image.
This flame is the flame of gratitude.
A fire so strong it can melt away our anxieties,
Our negativities and our fears.
The candle is inside each and every one of us.
These moments exist buried forever in our consciousness.
They live inside each and every one of us.
We only need a gust of wind blows out the candle and the room returns to darkness.
And as you sit in the chair,
You feel this deep sense of contentment rise throughout your whole body.
Sensing breaths together,
Inhaling through the nose,
Exhaling through the mouth.
Inhaling through the nose,
Exhaling through the mouth.
Inhaling through the nose,
Exhaling through the mouth.
Start the movement back into the body.
Slowly bring yourself back into the room,
Back into your body.
Lying down,
Maybe like to stretch out all our heads.
Just to move with intention.
When you're ready,
In your own time,
You begin to open up your eyes.
Thank you so much for joining me here today in this guided gratitude visualization.
If you enjoyed this experience,
I would be forever grateful if you could leave a review here on Insight Timer.
I wish you peace,
Love and happiness.
