We're going to do a meditation together today.
It's going to be a guided visualization.
Visualization is a way to use our imaginations to bring our bodies into a good feeling,
Relaxed place.
Just as our body can become tense and stressed in response to thoughts that make us angry or anxious,
It can also become calm and relaxed in response to thoughts that feel calming,
Pleasant,
And peaceful.
One of the easiest ways to do this is to close your eyes and imagine being in a place that is peaceful and relaxing to you.
You may think of a place you've actually been to in the past,
Or it may be a place created in your imagination.
Either is okay,
It will work the same way.
So for example,
Maybe you'd pick a quiet beach or a cool shady spot in the woods,
Or perhaps a garden with some beautiful flowers,
Or maybe snuggled in front of a fireplace,
Or any place else that is peaceful and soothing to you.
And remember,
It can be a place you create in your imagination that feels good or a place that you've been before.
So during this meditation,
I'll guide you to bring this place up in your imagination,
And then we'll use all of our senses to notice what's there.
Before we start going on our mindfulness adventure,
It's helpful to make sure we're in the right frame of mind.
So let's begin.
["The I'll guide you to bring this place up in your imagination,
And then we'll use all of our senses to notice what's there.
Before we start going on our mindfulness adventure,
It's helpful to make sure we're in the right frame of mind.
So let's begin.
["The I'll guide you to bring this place up in your imagination,
And then we'll use all of our senses to notice what's there.
" Get your body into a comfortable position,
And get your wiggles out so that you can sit pretty still for the next few minutes.
You can close down your eyes and rest your hands in your lap or by your sides.
And start noticing what your tongue is doing.
Bring your tongue to the roof of your mouth so that it's sitting just behind your big top teeth.
And now start to breathe in through your nose.
Breathe in the biggest breath into your belly.
It's like you're filling your belly,
Like it's a great giant balloon.
And then allow that breath to move into your rib cage and make your rib cage come out like they're big wings.
And when you can't fit any more sips of breath,
Allow the breath to come out through your nose,
And notice at the tip of your nose how long your breath feels.
Take two more long,
Slow,
Full breaths,
Like that on your own.
And when you're done,
Allow your breath to go back to its normal self,
However you usually breathe.
We're going to tap into our imagination now and use that to see,
Feel,
Or imagine yourself walking slowly along a path.
It's a pleasant path,
Any kind that you wish.
And it's a beautiful day outside.
And imagine that you feel relaxed and happy.
Maybe you feel the warmth and energy of the sunlight on your skin.
Pause and notice how that feels.
Soon you come to a gate.
You know this gate leads to a special place where you feel welcomed,
Safe,
And comfortable.
Push the gate open and allow yourself to enter your very own special place,
A place that feels peaceful and relaxing to you.
It can be inside or outside.
This place is filled with your favorite things.
Perhaps there's flowers and trees,
Or maybe animals,
Maybe toys.
There might be music playing.
Whatever feels happy and calming to you.
In your imagination,
Look around and notice what you see.
See all the colors and objects that are in this place.
Look at the various shapes and see how different they are.
Now,
Tune into any sounds you hear in this place.
What pleasant sounds are present?
Do you hear birds chirping or music playing?
Maybe you hear your friends laughing or the waves of the ocean.
Some sounds may be soft,
While others may be louder.
Take a few moments to hear those sounds and notice how you feel.
Now,
Take a nice deep breath in through your nose.
What does your special place smell like?
Is there a sweet smell,
Like the smell of flowers,
Or perhaps the smell of your favorite food?
Notice the feelings in your body as you smell the nice scents around you.
And if there's no smell at all,
That's okay too.
As you relax into being in this special place,
Also notice how it feels.
Is it cool or warm?
Is there a breeze?
Or perhaps you feel the sunshine on your skin.
Take a few moments to really feel your special place.
Enjoy being there.
If your mind becomes distracted and travels away from your special place,
That's okay.
Just notice that and bring your attention back there whenever you can.
Now,
Before we leave and return to our day,
Notice how your body feels after spending some time in your very own relaxing special spot.
Imagine now that you are back at the gate,
About to enter the path again.
Take a moment to thank your special spot for being there for you.
And as you walk back up the path to the here and now,
Remember that you can always use your imagination to return to this place anytime you wish.
You can visit anytime you'd like to relax,
Feel comforted,
Or just enjoy the feeling of being there.
You've now arrived back to where you started.
Take a nice,
Long,
Slow,
Deep breath and start to wiggle your toes and fingers.
And you can start to feel your breath as you breathe in and out.
And as you breathe in,
You can start to feel your breath as you breathe out and use your fingers.
And you can slowly open your eyes and bring yourself back to the present.
You can stretch,
And it might even feel good to wrap your arms around yourself for a nice big hug and a smile.
Ready to re-enter your day.
