Relaxing Guided Meditation For Calm, Confidence And Clarity

This deeply relaxing guided meditation will transport you to a magnificent art gallery, where you will explore a new exhibition curated just for you.

Did you know that looking at art has been scientifically proven to reduce your cortisol (stress hormone) levels? It doesn't matter if the only artists you can name also happen to be ninja turtles, just sit back and enjoy this indulgently immersive experience and let the stress melt away.

This guided meditation is aimed primarily at women experiencing everyday stress or anxiety, or who are simply in need of a little me-time. Set down the mental load and enjoy 15 minutes of luxurious self-care.

Transcript

Hello and welcome to your guided meditation from these artful hours.

The purpose of this recording is to help you achieve a pleasant sense of inner calm,

Confidence and clarity.

We will begin with some simple and gentle breathing exercises,

And then you will follow my voice through a peaceful guided visualisation.

You will emerge feeling refreshed,

Renewed and connected to your best self.

This recording is best listened to in a safe and comfortable place and position where you are least likely to be disturbed.

Let's begin by opening up our lungs.

Take a deep,

Full breath and let it out in a nice,

Slow,

Controlled stream.

Very good.

And again.

Let your breathing settle into that natural rhythm.

Now imagine that you catch the scent of your favourite smell on the air.

Maybe it's a certain perfume,

Or freshly cut grass,

Or sun cream on skin on a summer's day,

Or even the scent of the ground after the rain.

Breathe in through your nose,

As if you are trying to inhale as much of that beautiful scent as possible.

Just keep breathing in through your nose,

1,

2,

And then out through your mouth,

1,

2,

3,

And in through your nose,

1,

2,

And out,

1,

2,

3,

Just keep breathing.

Now on the out breath,

As you exhale,

You're going to let all the thoughts that are swirling around in your mind flow out of your body on that steady stream of air.

Imagine that all the mental chatter,

All the tasks on your to-do list,

Everything that lies outside this present moment,

It's all floating away on each and every exhale.

Every time that you breathe out,

Your mind becomes more and more clear.

That's right,

Did you know that you can actually breathe your way into a state of deep relaxation?

If you focus on the breath,

It's so easy to go from a full waking state to heavy,

Peaceful tranquility in just a few minutes.

If you give yourself that chance to stay with your breath,

To place your full attention and focus on your breath as it flows in and out,

Then you'll find yourself so relaxed that you can fully give yourself over to the journey we are about to take together.

You're doing great,

Now feel your head becoming heavier on your neck,

Almost as heavy as your eyelids.

As your breathing becomes smoother under your control,

Feel the warmth and the heaviness increase.

Your head and your neck,

In your arms and in your legs,

It's such a pleasant feeling.

Take just a few more moments to settle into this feeling,

To enjoy the sensation.

Let the warmth and the heaviness spread across your whole body and let it carry you down into a deep and steady calm.

Now that your eyes are heavy and closed,

I'd like you to notice anything that you see behind your eyelids.

Many people will see only darkness,

And that's perfectly fine and normal.

Others may see tiny lights or specks of colour,

And this is also completely normal.

Accept whatever you can see,

Even if it's nothing much at all,

And imagine that it's morphing into the shapes,

Colours and images that you are about to hear described.

Focus on feeling the images rather than seeing them.

Let your senses respond as if the scene is right there in front of you.

We're about to set off together on a wonderful journey,

And we'll begin from this blank canvas of possibility that is the space behind your eyelids.

You're doing an excellent job,

You're now preparing to travel in your imagination to a beautiful art gallery.

I'll describe what you see there and the images and feelings that my words and that my voice evoke in your mind will bubble up within you naturally.

Try not to tense or work hard to create a picture if it doesn't appear right away.

Remember,

The feeling is all that matters.

Imagine for me now that you're standing in a grand art gallery,

Filled with some of the rarest and most beautiful paintings in the world.

Everything about this room evokes a sense of pure refinement,

From the exquisite music to the marble floor,

The well-dressed patrons and the fine decor.

Everything about this space is luxury at its finest.

You like it here,

You belong here.

This place is so comfortable and familiar to you,

And you instinctively know that you've been here many times before.

So you notice right away the gold sign for a brand new exhibition,

A sign with your name on it,

Because this is an exhibition that has been created and curated just for you.

Let's pull back the velvet curtain and have a look inside.

This room is slightly darker,

But no less opulent,

Decorated in expensive but muted gold and green tones.

There are three paintings in the room,

One on each wall,

So that they can be enjoyed without distraction.

Each painting is carefully lit from above and below,

And each painting is displayed within a heavy gold frame.

You find yourself drawn first to the painting of a lush and rolling landscape.

It's a landscape that seemed familiar,

Perhaps from your childhood,

And it evokes strong feelings of long and happy days spent in nature.

As you stand before the painting and study the detail,

Your eyes feast on the rich textures created by the fine brushstrokes.

The beautifully layered colours carry you deep into the scene,

So warm and inviting and calm.

The more you look,

The more real the scene in the painting becomes.

Its composition is so natural that you feel like you're actually there,

Standing under the sky amongst the hills.

You can almost feel the gentle breeze against your skin,

The warmth of the sun,

The smell of the grass and the flowers and the trees.

You're filled with a sense of deep calm and contentment,

Peace and tranquility,

And the sense that everything is good and right in this place.

You instinctively know that this beautiful scene,

This wonderful piece of art and this gorgeous relaxed feeling it creates within you,

Will remain in your memory for the longest time.

When you are ready,

You move on to study the second painting.

It features a beautiful woman,

Nude and voluptuous and completely at ease with herself and her surroundings.

Her sparkling eyes and her warm smile invite you to join her in a dance of freedom,

Wild and natural,

Celebrating the female form in awe of its perfect imperfections.

The illusion of light bouncing off her exquisite skin casts her in the role of a goddess,

Unencumbered by shame or doubt or fear of judgement.

She is earth and fire and water and air,

And she is beautiful and she is free.

Her boldness is inspiring and as you allow yourself to fall under her spell,

Your own confidence ignites and rises to meet her.

It's as though you've accepted her invitation to the light in your own body,

To celebrate your curves and be proud of your scars,

Knowing without question that you are beautiful,

That you are worthy,

That you are a sister goddess,

Dancing wild and free.

You feel giddy with possibility,

Released from any and all insecurities that may have held you back over the years from being who you want to be or doing what you want to do.

Between this incredible feeling of confidence and the calm peace that still sits with you from the previous artwork,

You are experiencing an intense emotional high,

A coming into being,

A connection with your best self.

When you are ready,

You move on to the third and final painting.

This one is every bit as striking as the previous two,

But not as immediately straightforward.

There are jumbles of vibrant colours and fluid shapes and forms,

But they don't represent any kind of pattern or picture that your mind recognises.

But you are focused and you are calm and you are patient.

You don't get frustrated at the abstract nature of the painting.

You don't put pressure on the image to change or present itself to you.

You simply appreciate what's in front of you in the moment and your capacity to experience it.

You celebrate it as a feast for the eyes,

The colours,

The shapes,

The composition.

And you find that the more you let go of your need to understand the painting,

To categorise it as one thing or another,

The more its true meaning comes into focus.

The relationships between the shapes,

The emotions associated with each colour,

The deliberate position of marks and strokes,

And the moments of loud and quiet within the picture,

The more you relax,

The clearer the image becomes.

And with this clarity of image comes clarity of mind.

The painting is you,

Your life journey,

Your soul's work.

And that feeling that you're feeling is clarity,

Soundness of mind and sureness of purpose.

You step back into the centre of the room so you can admire all three paintings in your custom curated art exhibit and enjoy those feelings of calm,

Confidence and clarity that they bring you.

You instinctively know that you can return to this place as often as you like and draw on the power and inner strength contained in the artworks.

Continue relaxing and basking in these positive feelings of calmness,

Confidence and clarity.

When you are ready,

Leave the exhibition room and pull the red velvet curtain behind you.

You notice the set of beautiful marble steps in front of you,

Leading out of the art gallery and back into the cooling darkness behind your eyelids.

Walk up those steps now and with each step you take,

Notice you feel more and more awareness of your physical body.

Become aware of all the sensation you can feel in your left cheek.

Is it warm or cold?

Is it touching or being touched?

Is it in the light or is it in the shade?

Now turn the same attention to your right elbow and how about your big toes?

Perhaps give them a wee wiggle and then think about your knees and then turn your attention to your neck.

Let this pleasant awareness,

This awakeness spread across your entire body.

And when you're ready,

Open your eyes and smile.

You're going to have a wonderful day.

Thank you so much for joining these artful hours for this guided meditation session.

We do hope you enjoyed our journey into the imagination together and we hope to see you again soon.

Reviews

Thank you I really enjoyed the meditation to start my day 🌸

Absolutely wonderful 🙏🏻❤️. Your guided imagery and soft voice left me at ease. I fully let go and embraced the feelings and images that appeared. Wonderful way to start my day. Thank you 🙏🏻