Hello and thank you for joining me for today's guided visualization for relaxation.
To begin,
Just find a comfortable position for your body.
This could be seated or lying down.
If you do choose to lie down,
Just making sure that you're able to stay awake and in a position of restful awareness.
We'll gently close the eyes.
Begin our visualization by picturing just outside the room that you're currently in a locker.
Open the locker and inside please place anything that's on your mind.
Any challenges,
Any stressors,
Anything on the to-do list that might distract you from the next few minutes of relaxation.
Once you've placed your items inside,
Your to-do's,
Close the door and put a lock on it.
You won't be needing these things for the next few minutes and whenever,
If you decide to pick them back up again,
They'll be right here for you.
Getting some further distance from these things,
We'll come back inside our meditation space and mentally close the door behind us.
Settling into the moment now,
We'll take two clearing breaths.
Breathing in through the nose,
Exhale with a sigh.
Again,
Just like that.
Breathing in through the nose,
Exhale,
Let it go.
Checking in with your body,
Noticing any sensations you might feel,
Any areas of tightness or tension,
Noticing where your body needs support,
Where the earth holds you up.
And staying on these next few exhales,
If you can release a bit more into the earth,
Stress and tension melting down your body or perhaps picturing your body as a giant hourglass and stress and tension as sand that's falling your body and onto the floor.
Noticing our breath now,
Noticing where you feel your breath the most.
Nostrils,
Your chest,
Perhaps if you're breathing very deeply,
Your belly.
Not trying to change the breath,
Just witnessing the inhale and the exhale.
Now that we've arrived in the moment,
Please join me for our journey.
Picture a long,
Long,
Light-filled corridor,
A hallway,
And begin walking down it.
As you reach the end,
You're greeted by a beautiful wood door.
You'll open the door and inside is the most gorgeous,
Most relaxing room you've ever seen in your entire life.
As you enter the room,
The centerpiece is a massive couch that's in your favorite color,
Fabric that feels soft to the touch,
Covered in inviting cushions.
And you sit down or lie down and begin to let some of your stress,
Some of your weight melt into this couch.
Perhaps even sighing.
Looking around you now,
Notice what other items are in the room.
There's a cup of your favorite tea,
Chocolate,
Pet,
Favorite soft blanket,
Artwork that brings you peace.
Conjuring up all the details of these elements.
What do they look like?
Are there sounds?
Is there an absence of sound?
Are there smells?
A favorite candle scent,
Perhaps?
What does the couch feel like against your fingertips?
Noticing now if there are windows in your space.
Are they large or small?
Floor to ceiling?
Are they keeping you warm as snow falls outside?
What do they look out on?
Breathe this in,
Too.
Feeling in all of your body,
In all of your cells,
Peace of this moment.
These sights,
Feelings,
The scents,
The sounds.
On each exhale,
Releasing deeper into relaxation,
Melting further into the couch.
I choose to silently repeat the word on the in,
Relaxation,
And on the exhale,
Relaxation.
Mind the time as you continue to breathe,
Taking our last and deepest breath in this space,
Your deepest breath of the day.
Exhaling this room.
Coming up now from the couch and heading back towards the door slowly.
Drinking in the view one last time.
Opening the door now and passing through the corridor once more.
As we come back into our physical space,
Meditation cushion,
Our chair,
Remembering that this room,
This relaxation,
And peace is always here for us whenever we need it.
Taking one last deep breath together with a sigh of exhale.
Inhaling in through the nose and exhaling the fingers and the toes.
Thank you so much for meditating with me today.
