Hello and welcome to this guided visualization and body scan meditation.
So now allow yourself to get comfortable either sitting up or lying down and give yourself permission to take up some space and some time to relax.
Please gently close your eyes and become aware of your breath.
Softly place your tongue to the roof of your mouth just behind your teeth.
Now take a slow deep breath in through your nose for 1,
2,
3,
4 and hold.
And now breathe out for 1,
2,
3,
4,
5.
Continue breathing in this rhythm in and out of your nose becoming more relaxed with each breath.
If your mind wanders,
Softly bring your attention back to your breath.
Now it is time to visualize.
Imagine yourself standing high on the summit of a glacier.
The air is crisp and cold and true,
Filling your lungs with each breath.
You've spent the day scaling this ancient piece of ice,
Feeling its power beneath your feet.
You take in the breathtaking panoramic view,
The reflection of the sun on ice.
It's been a journey of strength and endurance.
Now your hike is complete.
You begin your descent,
Moving with ease.
You feel the crunch of snow under your boots and your body and muscles vibrate with a deep,
Satisfying tiredness,
The good kind that comes from effort and victory.
The cool air brushes your face,
Invigorating you.
With each step down,
Your body feels the anticipation of rest.
From the bottom of the glacier,
Steam rises gently from a thermal pool nestled in the ice and rock.
A sanctuary of warmth waiting just for you.
You prepare for pure recovery.
As you reach the edge of the pool,
You loosen your hiking gear and equipment,
Feeling the release as the weight lifts from your body.
Slowly,
You ease into the water,
Letting it embrace you completely,
The heat melting away the last traces of the cold.
The moment you sink into the water,
A wave of relaxation ripples through you.
The contrast of heat against the cold from the glacier intensifies the soothing,
Restoring sensation.
Continue to breathe in for four beats and out for five.
The heat rises from the pool,
Wrapping around your head,
Neck,
And shoulders.
You breathe in deeply,
Drawing in pure,
Revitalizing energy.
As you exhale,
Any lingering thoughts,
Tension,
Or heaviness drift away.
Feel your mind clear and your forehead soften.
The warmth flows down your shoulders into your arms,
Soaking deep into your elbow muscles,
Into your wrists,
Hands,
And down into your fingers.
You breathe in feeling strength returning,
A gentle pulse of life filling your limbs as you breathe out the day's effort dissolves in the water.
Leaving your hands open,
Relaxed,
Weightless.
Feel the water cradle your spine,
Easing every vertebra and muscle.
With each inhale,
Imagine energy traveling down through your back,
Restoring strength and perfect balance.
As you exhale,
Feel any knots unravel,
Tension slipping away.
The warmth surrounds your legs,
Flowing from your hips down to your knees and into your calves,
Ankles,
And feet,
Which have carried you across ice and stone.
You breathe in drawing in grounding energy,
Strength returning to your muscles.
You breathe out and feel every ache,
Every ounce of fatigue wash away into the water.
You float for a moment,
Completely held,
Completely at peace.
The glacier stands tall in the distance,
A symbol of the journey you've completed.
The water has restored you,
Filled you with warmth,
With energy,
With life.
Take a final deep breath in.
Carry the sense of renewal and achievement with you throughout your day.
When you're ready,
Gently open your eyes.
