Today we're going on a mental vacation.
This is a visualization that you can use when you can't quite get away but you know you could use a break.
In this meditation I'll ask you to think of where you would go on a dream vacation and I'll specifically ask that you imagine yourself in a location that brings you feelings of joy,
Peace,
And ease with the intention of giving your mind a break,
Taking time away from stresses,
Worries,
Responsibilities,
And demands in your life and giving yourself some rest,
Relaxation,
And enjoyment.
So first find a comfortable position.
Allow yourself to settle into your seat in a way that feels comfortable to you.
You can go ahead and close your eyes and take a deep breath and then release.
Feel yourself settle into your seat a little more.
Take another deep breath in and as you exhale feel your shoulders relax a little.
Take another deep breath in,
Slowly breathing out and allowing yourself to relax even more.
Then continue breathing at a pace and rhythm that feels natural for you.
As you continue breathing slowly and fully give yourself permission to let go of stress and worry.
Set aside your to-do lists and allow yourself to relax.
With each inhale imagine that you're breathing in peace and calm and feel it spread throughout your body.
On each exhale let your stress melt away,
Letting your mind know that it's okay to take a break,
To rest,
Freeing your mind from the need to know the answers or figure things out.
This is your vacation time.
You have nothing else to do right now.
Simply breathing in stillness,
Inviting in peace and ease.
Now I want you to think of where you would go on your dream vacation.
A place that you'd like to be that brings you a feeling of peace.
This place can be somewhere you've visited before or some place that maybe you've never been but you can imagine it to be very peaceful.
Anywhere that you'd like to be.
Now picture yourself in this place as if you were magically transported there.
Imagine yourself in this wonderfully peaceful place and take a look at the scenery around you.
Where are you?
What does this place look like?
Imagine that you're looking all around you,
Trying to get a full 360-degree view from where you are.
As you look around notice as much detail as possible the different features of the landscape or the scenery around you and describe it to yourself.
What surrounds you?
What's up close right next to you?
What do you see if you look up?
What do you see if you look down?
What can you see off in the distance?
Are you there with someone else or are you alone?
Are there any other people around?
Who is there with you?
Any animals or wildlife?
Now tune in to the sounds that you hear in this place.
Taking note of the little sounds and the bigger sounds.
What are the sounds that you can hear that are near you?
What sounds can you hear in the distance?
Now I'd like you to pay attention to the physical sensations that you feel in this place.
What's the temperature?
Is it warm or is it cool?
Can you feel a breeze on your face or is the air still?
Are you touching anything?
Perhaps you feel the earth beneath your feet or your back resting against a surface.
Notice whatever physical sensations you're feeling while you're in this place.
Now pay attention to your sense of smell.
Do you notice any particular smells in this place?
Is there a scent in the air either faint or strong?
Imagine taking in the smell of this place with your next inhale.
Then release with a sigh,
Feeling your shoulders drop and your body relax.
And now let's soak in the entire experience.
Imagine looking around you and noticing the sights,
Tuning in to the sounds,
The physical sensations,
The smells.
Notice it all and take it in.
Appreciating and enjoying this time here on vacation,
Free from responsibilities.
Notice how you're feeling right now as you imagine yourself in this place.
Maybe you're feeling relaxed,
Calm,
Content.
Notice how you feel in your body right now as you continue to enjoy this place.
You may be feeling light or heavy.
The muscles in your shoulders and neck are soft and loose.
If it feels right,
You may even bring a small smile to your face as you imagine being in this place and notice how that feels.
Stay with these feelings and sensations and enjoy them while you continue to breathe slowly and gently.
Now as you're experiencing these feelings and sensations associated with this place,
Know that you can carry them with you and you can recall these feelings by simply taking a few moments to imagine yourself in this place again.
And for now take one final look around this beautiful place as we prepare to transition out of the imagined world and back into the space that you're physically in right now.
Slowly start bringing your awareness to your body,
Feeling yourself sitting in your chair.
You can begin to move around a little and stretch if you need to.
And when you're ready you can open your eyes to return yourself back into the space,
Back into the present moment.
Thank you for joining me in this meditation.
Take good care.
