Hello and welcome to this meditation for visualization and deep sleep.
My name is Kaz and I thank you for choosing me to be your guide today.
Let us now prepare for our mindfulness practice and then drift into a peaceful sleep.
Find a quiet place for you where you won't be disturbed and sit comfortably or lie down.
Take some nice deep breaths and feel your stomach rise and fall.
Close your eyes and notice how your body feels.
Be aware of any tension you may be holding.
Be at one with yourself.
In a moment I'm going to ask you to tense your whole body by tightening up every muscle as much as you can.
Then hold,
Then totally release.
Ready?
Okay,
Let's go.
Tighten every muscle in your body.
Hold it there.
Fully release.
Let's go again.
Tighten.
Hold.
Fully release.
You may now experience a deeper relaxation of your muscles already.
Now focus on your face.
Sometimes we hold tension here too.
So relax your eyelids and soften your face.
And if it feels comfortable for you,
Open your mouth slightly for this meditation.
To move,
You can do so.
Let's begin our journey deep into the forest.
Relax.
Ground.
Breathe.
Feel that sensation of the breath and the power of your presence.
In through your nose,
Hold that breath and out through your mouth slowly.
Go deeper now by inhaling deeply in through your nose,
Holding that breath for a moment and breathing out through your mouth.
Keeping your shoulders relaxed,
Let's inhale deeply again and hold that breath at the top once more.
Now soften and breathe normally.
And stay here with that feeling that you are cushioned and safe as you ease into your surroundings.
You find yourself lying in a warm and shady forest.
You hear calming birdsong all around you.
Totally relaxed in your body,
You know you are safe.
Your mind meanders into the forest to explore a newly made path through the trees.
A soft and welcoming pathway.
As you slowly make your way down the path barefoot,
Your feet step on leaves which have been laid there it seems just for you.
Up ahead you see the ferns move and a small deer appears for you,
It stops and looks into your eyes and then slowly disappears into the trees.
You look up into the canopy and take some deep breaths now.
The forest air fills your lungs and you are aware of the sweet smell of flowers.
Your body is feeling at one with the forest and you move on towards the sound of water in the distance.
Music Birds seem to guide you to where you want to be.
Music You come to a clearing,
You are captivated by the gentle feel of this place.
A cloudless sky and nature at its best.
In front of you cascading majestically down from above is a beautiful waterfall.
Its spray catches the light and you see rainbows glowing in the water.
You feel a sense of peace and harmony with your body and your surroundings.
You see a soft and welcoming blanket on the floor so you decide to lie down and feel the warm breeze on your face caused by the flowing water.
You close your eyes and right away you feel at ease as your body remains relaxed and soft and you begin to drift.
You inhale deeply and let go.
You are calm and feel a sensation of floating.
Serene.
You feel soothed and you notice yourself pleasantly drifting further into sleep.
Music Sleep Sleep Music Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep Sleep
