Welcome to Imagination Meditation.
I'm Diana.
Today I'll be starting off with a quick body scan and then moving on to a snowy mountain landscape.
Go ahead and make yourself comfortable.
You can sit on a chair or maybe on a couch or even on a cushion on the floor,
Whatever suits you.
Let's sit up with our chest and our shoulders open,
Not slouched.
We're slightly alert but at the same time relaxed.
Let's go ahead and close our eyes.
Now let's take a deep breath.
You bring the air in and then we let it back out.
Breathe it in and let it out.
Imagine the air is as pure as fresh water,
Nourishing your body.
You let the crisp,
Clean air flow into your body.
It rushes down to your lungs,
Providing sustenance and life.
And you let any waste rush back out of your body.
The used air takes with it any negative thoughts.
They just leave your body and dissipate.
Perhaps you might place a hand on your belly and feel it moving,
Rising and falling as you breathe.
Breathing in the good,
Clean air and letting go of the waste.
Just let it go on the breeze.
Now we'll move into a body scan,
Getting in touch with the different parts of our body and noticing any sensations and then letting go of any tension.
Let's start at the top of the head,
Right at the very top of your forehead.
Focus right there at the top of the forehead.
Do you feel any sensation in that spot?
If you do,
Notice it,
Observe it and then let it go.
Let's focus on the forehead itself.
Are you furrowing your brow at all?
Are you tensing your forehead?
If so,
Just notice that and go ahead and relax it out.
Moving on to the tops of the ears,
Your eyes,
Your cheekbones,
Your lips,
Your jaw.
As you focus your attention on each of these areas,
Notice any sensations that you may be feeling,
Any tension,
Any pain,
Any warmth or coolness and go ahead and relax.
Relax your eyes,
Your jaw.
Moving on down to your throat,
The back of your neck,
Your collarbone,
Shoulders,
Forearms,
Elbows,
Wrists,
Hands.
Observe any feeling in these areas and relax away any tension.
Let it dissipate.
Let's focus now on the chest,
The heart,
The belly,
The waist,
The hips.
Do you feel any warmth,
Any coolness,
Any tension or tingling?
Just notice it,
Observe it and then let it go.
Moving on to the thighs,
Then the knees,
Then the shins,
Calves,
Ankles,
The heel of the foot,
The arch of the foot and finally your toes.
Notice any sensations you feel,
Anything at all.
Then go ahead and relax each body part so your whole body is relaxed.
Now,
Let's whisk ourselves away to today's destination,
A wonderful treat for a hot summer.
Let's go.
We emerge into a snowy,
Mystical wonderland.
White is everywhere.
Our eyes take in rolling hills all around us,
Covered in soft white powder.
The sun shines brightly above your head,
Making the snow sparkle and glisten.
You see fir trees nearby.
The white snow on the branches contrasts vividly with the dark green pine needles.
The trees stand tall and imposing.
You listen and hear only silence.
Any sounds are absorbed into the snowy hills.
The snow is completely untouched,
Flawless,
A beautiful white blanket over the ground.
You turn your face upward and breathe in.
The air feels icy cold,
Blowing against your cheeks.
You take in a deep breath of this frigid air and it instantly cools your insides.
A frosty wind ruffles your skin.
For a few moments,
You just enjoy this wintry sensation.
You start to feel a few snowflakes on your cheeks.
You look up and you notice it's snowing right now.
You watch the tiny snowflakes as they fall,
Some slowly,
Some more speedily.
The air is calm,
Silent.
Look upwards again and the cold flakes melt on the tip of your nose,
Your cheeks and your eyelashes.
Perhaps you stick out your tongue to catch a few flakes,
Tasting them,
Cold and refreshing as they melt on your tongue.
Feel free to taste a few more snowflakes.
Don't worry,
You're all alone out here.
No one's watching.
No one can see you.
Enjoy this light childhood joy.
After a few minutes of the snow touching your face and the wintry wind whipping a bit against you,
Your skin may start to feel a bit numb,
Perhaps a bit prickly.
When this happens,
You touch your neck and you find a cozy,
Warm scarf there,
Which you raise up toward your chin to protect you from the cold.
You find your hands are covered in cozy,
Warm mittens to shield your skin.
You look down and you see thick snow boots on your feet to keep them dry and warm.
You take one step forward into the white powder and your foot sinks down gently as if on a cushion.
You take another step forward.
Notice how your foot makes an impression in the snow.
Your feet are surrounded by ice-cold snow,
Yet they stay toasty warm inside the comfy boots.
You reach down,
Touch the snow with your mitten-covered hand.
It's soft,
The touch,
And gives away so easily.
You trace figure eight in the snow.
Moving the snow is so effortless.
Wouldn't it be nice to make a snowball like in your youth?
Just reach down and grab a handful of snow.
Cup your hands around it,
Making it nice and round.
Take a look at your new snowball.
Wouldn't it be such fun to toss it at something?
You look around and you spy a fir tree close by.
Aim,
Pull back,
And throw.
The snowball makes a delightful splat against the tree trunk.
Didn't that feel nice?
Feel free to make another.
What about another childhood joy?
Making a snow angel.
You lay down on your back in the snow with arms and legs wide.
Now move your arms up and down and your legs away from each other and back in a few times.
Enjoy the smooth motion of moving the previously untouched snow.
Feel as it gives way to the movements of your body.
After a few minutes,
Go ahead and sit back up and ease yourself to a standing position.
Gently,
Carefully step out of your silhouette and look back at the shape you've created in the snow.
A perfect snow angel.
You look up at the snowy hills and the fir trees.
Just take a few minutes to appreciate the still beauty.
Look up and you see what looks like an eagle soaring majestically in the sky.
Listen.
Maybe you can hear snow falling and clumps off the branches into the blanket below.
Observe the woods.
A movement catches your eye.
You attempt to make it out.
Staring at the spot for a minute,
You finally see a doe step slowly out of the forest.
She nibbles on a tree trunk.
You stay completely still so as not to scare her.
She takes another few steps forward,
Sniffing the ground for any grass that may be underneath.
She lifts her head slightly to nibble on a bush.
You just watch.
Observe.
She lifts her head and notices you.
Looks at you for a few seconds.
You hold still as your eyes meet hers.
After a minute,
She sees it's okay and continues to browse.
You sigh in relief and contentment.
Enjoy seeing this beauty of nature interacting in the same space as you.
Even now,
It's time to come back to the present world.
Don't worry,
You're only leaving for the time being.
You can always come back.
For right now,
Let's come back to our present surroundings.
With your eyes still closed,
Notice the sensation of the chair or cushion against your body.
Feel the floor underneath your feet.
Maybe move your feet on the floor,
Feeling the softness or smoothness of it.
Take a nice stretch.
Stretch your hands up toward the sky and your feet out in front of you.
Enjoy a nice back stretch to limber up your body.
And whenever you're ready,
You may open your eyes.
I hope you enjoyed today's meditation journey to a snowy landscape.
Remember you can always come back to this beautiful retreat anytime you need a break or just want a change of scenery.
Have a wonderful rest of your day.
I hope to see you again soon.
