Hello and welcome to this calming visualization meditation for stress relief.
Come to lay down on your back,
Finding ease and softness in your body,
Melting down onto the mat,
Bed,
Floor,
Wherever you may be.
Gently close your eyes,
Place one hand on your belly and one hand on your heart.
With each breath,
You find your eyelids getting heavier and heavier,
Your body getting heavier and heavier,
Fully surrendering to gravity and committing to be fully present in this moment.
I will guide you through a progressive equal ratio breath,
Starting with a count of four,
Gradually increasing to six,
But if at any point this feels too much,
Please choose a pace that feels right for you,
Making sure you inhale and exhale for the same count.
Inhale for two,
Three,
Four.
Exhale for two,
Three,
Four.
Inhale for two,
Three,
Four.
Exhale for two,
Three,
Four.
Inhale for two,
Three,
Four.
Exhale for two,
Three,
Four.
Moving to a count of five.
Inhale.
Gently moving to a count of six.
Inhale.
Exhale.
Gently returning to your normal breath,
Check in with yourself,
Observing how your mind,
Your body feels.
As you breathe,
You notice a sense of grounding and openness.
As you sink deeper into a restful state,
Visualize yourself laying in your favorite place,
Somewhere outside,
Maybe a park,
A beach,
A forest,
Anywhere.
Feel the warmth and golden glow of the sun gently radiating through a bright blue sky.
Feel the warmth from within your body,
Softening your facial muscles,
Melting your shoulders down onto the ground.
Soften through your belly,
Your hands,
Your toes,
As you feel the soothing,
Gentle warmth running through your body,
Releasing any remaining tension from your muscles.
You hear the soothing sound of leaves rustling in the breeze and birds serenading you.
As you look up at the vast and beautiful sky,
You feel the gentle breeze on your skin.
Notice any thoughts that are coming up.
Can you acknowledge your thoughts and let it gently pass by,
Like drifting clouds across a blue sky,
Without dwelling too long on each thought?
As each thought comes up,
Allow yourself to acknowledge the thought without seeking a solution or having any judgment,
Avoiding dwelling on it.
Imagine as the light breeze hits your skin,
The same breeze comes through to help drift the cloud of thought away,
Making room for the next thought,
And the next,
Until there are no more thoughts attached.
Other than just you observing the shapes of these clouds moving through a bright blue sky,
Watching each cloud go by,
Gently drifting away with the breeze,
You find comfort in this radiant warmth.
Notice the rise and fall of your heavy hands on your body as you breathe,
And comfort,
Exhaling anything weighing you down.
Gently inhale through your nose,
Pause,
Slowly exhale through your mouth.
With each breath,
You feel free of any remaining tension.
With each breath,
You feel yourself surrendering to the ground.
As you put a smile on your beautiful face,
I want you to think of three things that you are grateful for in this exact moment.
It doesn't have to be anything complicated.
As your heart shines in gratitude,
Gently blink your eyes open,
Bringing yourself back into the room.
Carry this sense of peace and ease with you throughout your day,
Your week,
Knowing that you can return to this place of calm whenever you need to.
