Spring Grass Field

Visit a beautiful field of lush grass and colorful flowers as we focus on relaxing muscles. This scene takes place on a warm spring day. This guided visualization is designed to help ease stress and anxiety and boost focus.

Transcript

Hello there!

My name is Nathan and I'll be your guide for today.

We're going to do a guided meditation that takes place in the spring.

It is going to be in a beautiful field full of flowers and grass,

Rolling hillscape,

And I am excited for you to join me on this journey.

I'd like you to focus on a point on the ceiling.

Just focus your eyes there and pay attention to that one spot as you start blinking your eyes open and closed.

Slowly at first,

And then even slower.

Feel your eyes getting relaxed,

Feel your eyelids getting heavier,

And then blink a few more times.

Now close your eyes and keep them closed for the rest of this meditation.

We don't need to see anything in real life because we're going to be focusing on seeing things in our mind,

In our imagination.

So you find yourself in a field.

You are standing on a gently sloped hill,

A very small hill.

And in front of you is a field of green grass and beautiful flowers scattered around,

Mostly purple,

Light purple color.

Just growing out of the ground,

Not in bushes.

And there are a few that are orange and even fewer that are red,

But the red ones really stand out.

They're this bright,

Beautiful crimson color.

They really get your attention among the yellow,

Purple,

Orange flowers.

Since we're here to relax,

Why don't we sit down?

Just imagine sitting down and paying attention to the lush feeling of the grass.

Take off your shoes in your mind for me.

You can take off your shoes in real life too,

If you like.

Focus on the feeling of your toes.

Wiggle your toes just a little bit.

If you're on carpet,

I'd like you to move your feet around.

Just feel the carpet beneath you.

And in your mind,

I'd like you to focus on the feeling of soft grass,

Soft and smooth.

It's cool,

Not cold,

But cool.

And then I'd like you to take in the surrounding scene a bit more.

The sun is shining.

There are only a few clouds in the sky,

A few wispy clouds.

They seem infinitely far away as the blue sky and the bright sun fill your view.

And fill your mind with thoughts of spring and freshly blooming life.

You hear some chirping.

It might be crickets.

A few birds too.

You don't see the birds.

They're probably behind you somewhere.

Or maybe they're overhead.

You don't see them,

But they sound really nice and relaxing.

And you hear in the far distance a frog croaking.

And it takes you just a few moments to realize there is a small stream off to your left.

It's barely in view.

It must be where that frog is.

I'd like you to imagine laying back on that cool soft grass.

Since this is a wonderful relaxing place,

We're going to do a wonderful relaxing exercise.

We're going to do progressive relaxation.

I'd like you to focus very top of your body.

Your scalp,

Head,

Move down just a little bit to your eyes.

This is one of the most colorful scenes that I'll describe.

Even the green really is beautiful.

So,

Focus on your eyes and imagine seeing all of this in front of you.

I'll give you a moment just to think about the colors.

And the grass even looks soft.

It's all the same height.

Gentle on your eyes just as it is on your skin.

Bring your attention back to your eyes,

Your face.

We're going to do a few relaxations here.

We're going to tense a muscle,

Then I'll count to three and then I'd like you to release it.

And the key here is to be mindful and gentle of what we're doing.

This is not a contest.

Make sure not to squeeze anything too hard.

And with that,

Let's focus on your brow,

Your eyes.

I'd like you to furrow your brow and squeeze your eyes just a little bit.

Just for one,

Two,

Three seconds,

Release.

Since this is such a visual place,

One more time.

Clench your eyes gently.

One,

Two,

Three,

Release.

Let's go down to your jaw.

We carry tension in our jaw and there's no reason for tension in this place.

Clench your jaw gently.

One,

Two,

Three,

Release.

Now focus on your neck,

Your shoulders.

I'd like you to move your head around.

Just roll your head gently,

Moving your neck around.

Keep going.

Feel a little bit of heaviness there.

We don't pay enough attention to our neck,

I don't think.

It carries our head around and our head is really quite heavy.

Humans have such big heads.

They're about the size and weight of a bowling ball.

Not quite as heavy,

But they're pretty heavy.

It gives our neck a real workout through the day.

One more rotation of our neck,

Moving our head around and then relax.

I'd like you to,

In real life,

Move your hands up to your shoulders and to the muscle right behind your neck.

Just feel that and gently rub the back of your neck and those muscles on top of your shoulders.

It doesn't matter exactly where,

But just feel those with your hands and a little short massage.

Feel the top of your shoulders,

Those muscles there.

They're important.

They move our arms around.

I'd like you to roll your shoulders.

Just rotate them,

Move them around a little bit and relax.

The main exercise we're going to do here is that progressive relaxation,

Focusing a lot on our body,

Not so much on our breath this time.

In your imagination,

Look around a little more.

To your right,

A little to the back,

Is a sparse forest.

You realize that's where the birds must be chirping.

You don't see them,

But realize their nests must be in those trees.

Mostly some broadleaf trees,

A few pine trees,

Just a nice mix.

Far,

Far to the right you see an impossibly large tree.

Very thick and tall.

It might be a maple tree of some kind,

Except maple trees don't get nearly that large.

In fact,

No trees do.

It intrigues you,

But you bring your attention back to the immediate surroundings,

This field.

Think again about the grass beneath you.

So soft.

So soft.

Imagine laying back in the grass,

Moving around a little.

Imagine making a motion the same as if you were making a snow angel.

Not to cause any pattern to emerge in the grass,

But just to feel with your whole body.

Imagine what that might feel like,

This soft grass.

Smooth too.

Very smooth.

And laying in our imagination,

Focus again on your body,

Your arms,

The upper arms now.

A lot of muscle there.

I'd like you to tense your upper arms,

Both of them for me please right now.

One,

Two,

Three,

Relax.

Move down to your lower arms.

I'd like you to tense those.

One,

Two,

Three,

Relax.

Now your hands.

Spread your fingers out as far as they'll go.

Don't hurt yourself,

But just really make your hands wide.

And then bring them back together and do that a few times.

Using some of those muscles we don't often use in our hands.

And then imagine running your hands,

Your palms along that grass.

And imagine that your left hand feels a bump of some kind.

You turn to the left and see this flower.

It's one of those light purple flowers that you've been seeing all around.

It's soft.

There's one thing that keeps coming up in this place.

It seems soft,

Everything here.

Even the sunshine is soft somehow.

Imagine stroking the petals of that flower.

Very,

Very thin.

Not even paper thin,

But even thinner than that.

Maybe the thickness of wax paper.

Something very,

Very,

Very fragile.

Don't worry,

You're not going to hurt it.

Let's go back to our body now.

I'd like you to clench your fists gently.

One,

Two,

Three,

Release.

And imagine now the feeling of bare earth under your palms.

There's a patch of bare earth in front of you so you reach out while you're still laying and feel the coolness of it.

Don't worry,

The dirt's not going to stick to you.

Just imagine pushing down into it a little bit.

It has just a little bit of give.

It feels even cooler now that your hands are a little deeper into it.

And with that,

I'd like you to not quite make a fist,

But imagine grasping the ground just a little softly.

And hold for one,

Two,

Three,

Relax.

And imagine now counting flowers.

We're going to breathe a little,

Just for a few minutes.

In through the nose and out through the mouth.

No need to start just yet.

The instructions here are simple.

Just in through the nose and out through the mouth while we count flowers.

Go ahead and begin that now and don't pay too much attention to what I'm saying.

Just imagine the background noise if you like.

The real focus here is on the scene and on your breath.

Breathing in through the nose and out through the mouth.

And imagine the light scent of these flowers.

It could be some perfume that you're familiar with.

The scent of real flowers perhaps,

Kind of like lilacs.

Slight scent,

Not too strong.

And imagine these purple flowers.

I'd like you to count them in your mind.

As you breathe in,

Count a flower in through the nose and then out through the mouth.

And imagine another flower.

Just count those for a while.

Feel the cool ground beneath you.

And how the earth supports you.

Your neck especially feels nice.

Somehow there's support right beneath your neck.

Makes it feel very relaxed.

Makes your head feel so much lighter.

Everything is getting some good support here.

And the earth must be softer somehow here.

Conforming to your body a bit.

The earth and the grass.

And it's supporting you very very evenly.

Helping you relax as you breathe in through the nose and out through the mouth.

Just a few more times.

Keep counting those flowers.

Beautiful light purple flowers with that nice scent.

Breathing in through the nose and out through the mouth.

And that's enough for now.

Let's go back to our body.

Feel the muscles right below your back.

Your butt muscles basically.

The muscles that we sit on all day long.

Why don't you flex those for just a bit.

One,

Two,

Three.

Relax.

And notice how they lift you up a little.

It's a reminder that they do support us throughout the day.

Whether you're sitting or laying.

Even if you're standing they do hold us up.

And then move down to your upper legs.

Those big muscles there.

Biggest in our body.

We're going to do a few relaxations of these.

They're so big that it really helps the rest of our body relax if we get those relaxed.

So focusing on the upper legs.

Not any muscle group in particular.

Just whatever's there whenever you can feel.

Flex.

One,

Two,

Three.

And relax.

We're going to do this three times.

So the second now.

One,

Two,

Three.

Relax.

And push down just a little bit softly with those muscles.

Feel in your mind the resistance of the earth.

The resistance but the support.

And the final relaxation of this large muscle group.

Tense now.

One,

Two,

Three.

Relax.

And pay attention to the lower legs.

Tense those.

One,

Two,

Three.

Relax.

Finally down to the feet.

Imagine grabbing the ground with your feet gently.

Grabbing this lush,

Lush grass.

Feel the softness of it in your mind.

And keep grabbing.

One,

Two,

Three.

Relax.

And since this is such a nice feeling,

Let's move our toes around.

Go ahead and start that now.

Just gently wiggle your toes.

Spread them out.

Arch your feet.

Move your ankles around.

And stop.

That's enough for today.

Focus on your whole body.

See how it's more relaxed than it was before.

And I'd like you now to focus again on the scents of this place.

The nice smells that are here.

You now notice the smell of the grass.

Like freshly cut grass but not as strong.

It's gentler.

Softer.

It seems further away somehow.

So breathe in.

Now breathe out.

Breathe in once more.

And breathe out.

In our imagination,

Sit up.

Feel the change in the pressure beneath us.

And then stand.

It's time to move on with the rest of our day.

So imagine walking through this field with your shoes off.

It's very,

Very soft and there's no need to wear anything that prevents us from feeling the softness.

Somehow it's cleaner to the earth isn't getting our feet dirty.

It's like a wonderful plush carpet.

And we're going to close this meditation as we imagine walking forward,

Putting one foot in front of the other.

Just as we do through our day.

Think about how whatever it is that awaits you in your day,

Just put one foot in front of the other and keep moving slowly if you need to.

Being mindful that we're making progress,

Relaxing,

Doing good things for ourselves or for others.

I'd like you now to blink your eyes open slowly.

Slowly until you return to your normal pattern of blinking and look at your hand in real life.

Look at your right hand.

And try to imagine grass in your hand.

Just big blades of grass,

Nice and broad,

Soft.

Imagine this scene of the fields in your hand inside your mind and imagine it being a bubble with these blades of grass underneath.

And imagine the grass gently curling inward,

Surrounding that bubble with the field in it until finally completely surrounds it and then starts to shrink.

I'd like you to close your eyes and gently make a fist.

Imagine that you have taken that scene into your body,

Those blades of grass just disappearing into your hand.

Open your eyes and see that there's nothing in your hand but know that there is this scene in your mind and that you can come back to it at any time for any reason or for no reason.

Know that it's with you always and you can change it as you need or you can revisit this.

You can listen to this meditation again or you can just close your eyes and imagine it.

And with that,

I'd like to thank you again for joining me here in this wonderful place.

Thank you so much and I look forward to taking you somewhere else again soon.

Goodbye.