This meditation is guided by Elisa Riutta from South Coast Mindfulness.
Welcome to this short meditation that you can use whenever you need a moment to yourself and you would like to grow compassion and calm to the spaces within.
We will now embark on a visualization that cultivates inner calm and kindness set on a peaceful garden,
Settling into a relaxed position allowing your eyes to close softly if you like.
Taking a couple of deeper breaths in and when breathing out really releasing to the weight of your body into your seat or the whole body if lying down.
While letting your breath to settle inviting your attention to drop into the body and opening awareness to greet this moment.
Envisioning yourself walking through the gate of a beautiful peaceful garden all around you beginning to notice the vibrant flowers savoring their beautiful colors,
Their green foliage releasing their gentle fragrance into the air.
Perhaps sensing a gentle breeze on your skin or birds singing,
Butterflies flapping their wings as you savor everything that is around you.
With each breath in absorbing the garden's fresh life-giving energy as you breathe out releasing any tension or heaviness that you sense in your body allowing the serene atmosphere of this place to fill your whole being and soothe any areas in the body that are ready to soften and release,
Not forcing anything to happen,
Just a gentle invitation.
Observing yourself walking slowly down the pathway,
Feeling the round surface of the pebbles beneath your feet,
Noticing how the sunlight filters through the leaves casting dappled shadows on the path.
Pausing at a flower now,
Observing its intricate details,
The delicate petals,
The colors and the patterns.
Drawing a slow breath in,
Imagining the essence of the flower filling you with joy and calm and letting the breath gently out.
Now,
Finding a quiet bench in the sun,
Taking a well-deserved rest as you are observing the harmony of the garden.
The gentle rustling of leaves,
The soft hum of bees and the distant chirp of birds.
Resting here,
Letting these soothing sounds bring you a sense of groundedness,
Being one with nature,
Bringing trust to your own unique journey.
Just like the nature moves through seasons,
You are just where you need to be.
As you begin leaving the beauty of the garden behind and beginning to draw this practice to a close,
Taking a few more deep breaths,
Letting the benefits of the practice fill gradually your whole body.
When you are ready,
Gently opening your eyes,
Bringing yourself back to the space you are in,
Carrying the peacefulness of the garden with you to your next moments,
Knowing you can return to nurture your heart,
Mind and body in the serenity of the secret garden any time you need a gentle rest.
May you go well.
