Begin by finding a comfortable seated position or you can also lay down if you prefer so.
If you decide to sit,
Try to keep your back straight but not stiff.
Allow your hands to rest gently on your knees or in your lap and slowly close your eyes or lower your gaze to a soft focus a few meters in front of you.
I'm going to give you a few seconds to settle in.
Slowly fill your lungs.
Feel the air expand your chest and belly and hold this breath for a moment.
Now exhale gently releasing the air and any tensions you may be holding and let the breath flow out naturally a few times.
Continue breathing deeply allowing each breath to come more naturally.
And as you settle into this rhythm,
Let's gently shift our focus to a simple visualization to help deepen your mindfulness practice.
Imagine a calm body of water.
It could be a lake,
A river or an ocean near you.
Envision the surface and look at how peaceful and smooth it is.
Now every time you take an inhale,
Picture a gentle ripple spreading across the water and then with each exhale envision it smoothing back to calmness.
You can do this a few times if you would like.
Notice the environment around this body of water.
There may be some trees,
Maybe some sand or stones and reflect on the quiet strength of nature.
As you breathe in,
See the light of the sun or maybe even the moon casting soft glows across the water adding a layer of tranquility.
Strengthen the scene in your mind connecting you deeper with each ripple created and then smoothed away.
Now let's gently return your focus to the sensation of your breathing.
Feel where the breath touches you most prominently.
Perhaps it's the coolness in your nose or the gentle rise and fall of your chest.
Allow yourself a few moments to just be with your breath,
Feeling its natural rhythm,
Its calming presence within you.
Stay with your breath for a few moments longer.
As we near the end of this meditation,
Sit quietly with the peace and stillness you've created.
Enjoy these last few breaths and see them as a gift of the presence to yourself.
Maybe even be proud for showing up for yourself today through this meditation.
Now start to bring your awareness back to the room.
Notice the sounds around you,
The feel of the chair or the floor beneath you and gently wiggle your fingers and then your toes inviting movement back into your body.
When you're ready and only when you are ready,
Gently open your eyes or lift your gaze.
Take one final deep breath in and as you exhale,
Carry a smile into the rest of your day.
Thank you for spending this time with me to practice some mindfulness and visualization techniques.
And please remember this tranquility throughout the rest of your day.
And don't forget you can always return to it anytime you need.
