You Hello and welcome to imagination meditation with me,
Diana Come join me in a world outside of the here and now as we travel to a place of tranquility Let's begin First let's make ourselves comfy You might sit up tall and straight With your back supported against a chair or a couch and a cushion underneath you Or you can sit back in a cozy recliner with a soft blanket over your body You can even lay on your bed surrounded by pillows Just find a comfortable spot Now that you're physically settled let's bring the mind to a more relaxed state You may close your eyes if you wish Start off with a few deep breaths Just breathe in and out and in and out Keep breathing Now try breathing in through your nose and out Through your mouth try it with me now in through the nose and out through the mouth in through the nose and out through the mouth in through your nose and out through the mouth You may notice a desire to yawn which is perfectly natural with this type of breathing Feel free to yawn embrace it.
It's just your body's way of obtaining more oxygen Now back to our breath On the inhale let's count to four hold the breath for two counts and then release it for four counts Let's try it now in two three four hold and release two three four hold hold out two three four In two three four hold hold out two three four in two three four Hold,
Hold,
Out,
Two,
Three,
Four.
You may continue deep breathing as we meditate.
Now that we're getting more relaxed,
Let's let our mind journey to a special place.
If your eyes are not already closed,
You might close them now to help immerse yourself in this new place.
Let's transport ourselves.
We wake up and we look around to see that we're in a beautiful garden.
This garden may have all sorts of glorious flowers.
They might be bold,
Bright colors like scarlet reds,
Fuchsia pinks,
Sapphire blues,
Deep violets that just pop out of the earth.
Or perhaps some of them are a more subdued and pure pastel color like lavenders,
Baby pinks or periwinkle blues.
Whatever colors you enjoy most,
Imagine those colors are sprinkled throughout this garden.
It's a wash of pure color.
Now imagine the size of the flowers.
Maybe some of them are tall like giant sunflowers.
Or perhaps they're small and delicate like baby's breath.
That's the beauty about this garden.
It's your garden.
You can choose everything in it.
It's completely up to you.
Just take a moment to look around at the blossoms,
Picture them clearly in your mind's eye.
Now after drinking in the sight,
You notice the fragrance,
A beautiful aroma.
Maybe you smell the scent of roses or the sweet perfume of honeysuckle or a woodsy scent.
Notice you sniff and you catch a subtle hint of fruits on the breeze.
Maybe a light citrus or fresh strawberry.
Whatever scents you enjoy best,
Let these be the ones surrounding you in this garden.
Just take a few moments to enjoy and savor.
Now imagine you perk up your ears and you hear water nearby.
It might be a babbling stream or a flowing fountain or even a rushing waterfall.
Listen for the water.
What does it sound like?
Is it bubbling and tinkling over the rocks or is it a bit louder so that when you focus on it,
It almost becomes a roar in your ears?
What sounds best to you?
Whichever one you like most,
Envision this as the oral surrounding to your oasis.
Now since we're in our own personal garden,
Let's sit back and enjoy it.
Feel free to kneel down among the flowers,
Bathing in the luxurious aroma and relaxing to the sound of the water.
In our mind,
Let's reach out to touch a leaf's soft surface or delicate flower petal.
You might look down and notice soft springy grass just beckoning to you.
Go ahead,
Lay yourself down on this bed of grass,
Feeling the cool earth beneath you.
Within the scent,
Look up toward the sky and notice the luminous sun.
Bask in the warmth of its rays as they shine down upon your head.
Take a few deep breaths and just enjoy.
Whenever you're feeling like you need a moment to yourself,
Feel free to come back to this garden.
It's always there for you anytime you need it.
And now it's time to bid a short adieu to our lovely retreat and let's come back to the world of today.
Let's take one long deep breath in and out and one more in and let it out.
Keeping your eyes closed,
Take a nice long stretch.
Stretch out your arms above your head.
Reach your fingers up to the sky.
Go ahead and stretch out your legs.
Put even your toes in on the action.
Now that we're feeling all nice and limber,
Let's take a few last deep breaths together.
Just like in the beginning,
We'll breathe in for four counts,
Hold for two counts and breathe out for four counts.
Ready in two,
Three,
Four.
Hold,
Hold,
Out,
Two,
Three,
Four.
In two,
Three,
Four.
Hold,
Hold,
Out,
Two,
Three,
Four.
One last time.
In two,
Three,
Four.
Hold,
Hold,
Out,
Two,
Three,
Four.
And now you may open your eyes.
In two,
Three,
Four.
