Hello,
And welcome to a guided meditation of a calming garden designed to help you release stress and anxiety.
Begin by finding a comfortable position,
Sitting or lying down,
And as soon as you settle in,
Move slightly and try to make yourself 5% more comfortable.
When you are as comfortable as you can make yourself,
Close your eyes,
Or if you prefer,
Gaze softly in front of you.
Take a deep breath in through your nose,
Allowing your belly to rise.
Hold for a moment,
And exhale slowly through your mouth to a count of 6.
As you exhale,
Let go of any tension you're holding in your body.
Continue this breath a few more times,
Breathing in deeply for a count of 4,
And exhaling slowly through pursed lips.
Breathing in deeply for a count of 4,
And exhaling slowly through pursed lips.
Picture yourself outside,
In a meadow,
On a bright sunny day.
You look down and happen to notice a well-worn footpath.
As you follow this path,
You look ahead and see the path leads to an ivy-covered birchway.
Tucked into the ivy is a sign this is welcome,
And you feel peaceful and safe,
Knowing you are welcome here.
When you are close enough to look inside,
You see an expansive garden with many trees,
Shrubs,
Flowers,
And a large garden fountain with three tiers.
Looking to your left,
You see a path of stone leading to a shaded area with a comfortable outdoor chair.
Take a moment to walk over to the chair and sit down,
Taking a deep breath as you settle into the chair.
Take another deep breath and notice the scents around you.
Perhaps you smell the sweet fragrance of blooming flowers in the wind,
Or the earthy aroma of the soil.
Take a moment to enjoy all of the pleasant smells.
Now listen to the sounds around you.
What do you hear in the garden?
Maybe you hear the gentle rustling of leaves,
The chirp of birds,
Or the trickling sound of the garden fountain.
Allow yourself to listen for a moment and notice a sense of calm.
As you walk through the garden,
Take in the vibrant colors and shapes of the flowers.
Notice the sunlight filtering through the trees and plants.
Feel the softness of petals,
The roughness of bark,
And the coolness of water from the garden fountain.
Let these sensations ground you in this peaceful space.
Looking around,
You see fruits and herbs in the garden.
Bring one of these fruits towards you and take a small bite.
Savor the burst of flavor as it brings you enjoyment.
Look around and take a moment to appreciate the beauty and serenity of this place.
Know that you can return here whenever you need to find peace and relaxation.
Begin as you leave through the entrance.
Take a deep breath in through your nose and exhale slowly through your mouth.
Repeat this a few times,
Feeling the calmness and relaxation spreading through your body.
As you walk down the grassy path,
Bring your awareness back to the present moment.
Feel your muscles relax as you continue to breathe deeply.
When you're ready,
Take a few small movements and slowly open your eyes,
Feeling refreshed and at ease.
Thank you for taking this journey into this garden.
Be well.
