Hello and welcome.
The purpose of this guided visualization is to calm your mind and guide you to use your imagination to activate all five senses.
The place we'll visit will be an imaginary area that you can visualize to help calm and relax your mind whenever you're feeling stressed or worried.
For the next few minutes,
Just know that you have nothing to do but to listen so that you can relax.
Find a comfortable position.
If you like,
You can put your hands on your lap,
Your feet on the floor,
And your spine in a line,
Or feel free to rest on your back.
To start out,
Just notice all the sounds around you.
Feel the space inside you.
Notice your mind and just notice any feelings you might have.
Breathe in through your nose and hold for three seconds.
Breathe out through your mouth and again hold for three seconds.
In through your nose and hold.
And out through your mouth and hold.
Continue to breathe slowly.
To help us find calm,
Keep your breathing quiet,
I'll start out by counting down from ten and then we'll begin our meditation at one.
Ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
I'd like to invite you now to create a picture in your mind of a beautiful old pirate ship.
Continue to breathe slowly and feel calm and relaxed.
It's warm from the sun as you stand on the ship.
As you feel the sun,
Imagine your whole body relaxing.
The sun warms your head and face.
Your shoulders now relax with the sun shining on it.
Your arms relax.
The sun is now on your back and you turn so your stomach feels the warmth.
Your legs feel the warmth and even your feet.
Continue to breathe slowly.
Breathing in and breathing out.
Notice the layout of the ship.
What do you see?
You might envision this pirate ship somewhere tropical off the coast of a small,
Beautiful island.
Create an image now of the ship and this place in your mind with as much detail as you like.
Up to one side of the pirate ship you see a small group of dolphins playing and gliding in the surf.
They jump up out of the water and then dive back under,
Splashing and spraying water as they dive down only to pop back up into the sunshine.
Imagine even more details about your surroundings.
Just like the playful dolphins in the distance,
The beautiful old pirate ship glides along the clear blue waters.
Imagine a gentle sway in the ship as the ocean water gently passes under the boat.
The tide rolling in and out with the same rhythm as your breath.
Notice how peaceful the waves move in and out with each breath you take.
The gentle waves rolling onto the sandy beach of the close by island.
As you stand on the ship you feel the warm breeze blowing in your hair and on your hands.
You notice within the warm breeze the smell of coconuts,
The smell of warm sunshine and a sweet citrus fruit scent coming from the island.
You look up to see the beach and it's lined with tall swaying coconut trees and bright orange colors from all the citrus trees.
As your eyes gently look at the colors of the island you notice a small waterfall coming off the rocks of one of the cliffs.
You also notice an opening on the other side of the hill and you wonder to yourself if perhaps there's a hidden cave.
Your curiosity has you pulling the boat gently into the white sandy beach,
Dropping anchor and you softly jump into the wet sand.
The water is both refreshing and warm on your feet.
You're off to explore the island.
Focus now on the relaxing sounds around you in this place.
The birds singing and playing on the coast of the island and the waves gently crashing in the beach.
Sitting in the wet sand you feel your toes sink down into the cool beach.
As you walk along the soft white sand you notice again how relaxing and peaceful your body feels.
Nowhere to go,
Nothing to do,
Just wandering in warm tropical paradise.
You walk into a wide open beautiful cave.
The cave is filled with gems and jewels.
Notice the quiet pool of water just beyond the entrance of the cave.
All around are beautiful bright colored crystals of purple,
Pink,
Green and clear white sparkling gems.
What would you be doing in this calm cave?
Perhaps you're just sitting enjoying everything you see,
Relaxing or maybe you imagine walking around or doing any other variety of activities.
Focus now on the sights of your cave,
All the colors,
The shapes of gems and jewels,
All the beautiful things that make your cave enjoyable.
And as you feel this increasing love and warmth within you,
You notice a beautiful gem.
This gem is just for you.
What shape is it?
How big is it?
Is it heavy or light?
What's the color of this gem?
You carefully look at it,
Experience it fully,
Accept it and gently place it into your pocket.
This gem is a gift just for you.
You can keep it with you as a reminder of this peaceful place.
Enjoy your peaceful cave for a few more moments.
Memorize the sights,
Sounds and sensations around you.
Know that you can return to this place in your mind whenever you need a break.
You can take a mental vacation to allow yourself to relax and regroup before returning to your regular life.
Whenever you feel ready,
Begin to wiggle your hands and toes.
You can gently rub your hands together and then place them over your eyes.
You can roll your head a bit slowly in one direction and then the other direction.
Roll your shoulders forward and then slowly roll your shoulders back.
Take a deep breath.
Beautiful.
Welcome back.
Enjoy your day.
