Welcome.
This guided visualization is designed to help you relax and reset.
It can help settle a racing mind,
Tune into yourself,
Or just give you a little break in your day.
Let's get started.
Sit or lie down in a comfortable place.
Close your eyes and focus on your breath.
Notice as your breath flows in and out.
You can set an intention for this session,
Or a sankalpa,
Your heart's deepest desire.
You don't need to think too hard on this,
Whatever comes to mind.
It can be something you want for this day,
This week,
Or this year.
Repeat your sankalpa to yourself three times in the present tense.
For example,
I am happy,
Or I am confident,
Or I am strong.
Picture your life when you know this to be true.
How does this make you feel?
Focus on that feeling.
Hold that feeling within yourself and carry it with you into this practice,
Like a seed you plant within yourself.
Now bring your attention down to your feet and let your feet relax.
Let your calves relax.
Relax your thighs.
Relax your hips.
Relax your back.
Relax your shoulders.
Relax your arms.
Relax your neck.
Relax your face.
Relax your jaw.
Relax your eyes.
Let tension dissolve out of your body.
As that tension dissolves,
You begin to feel lighter.
So light that you begin to lift up off the surface beneath you.
You gently float into the air as if a guiding hand is softly lifting you up.
You look around and there is clear blue sky all around you.
Below you see lush,
Soft grass.
Slowly you begin to float down to the grass,
Softly landing on your feet.
The grass is cool and soft beneath your feet.
The sun is bright and soothing.
You take a step and begin to walk across the grass.
Feel the grass on your feet with each slow and purposeful step you take.
Notice how your weight shifts across your feet and legs and hips as you walk.
You see a path ahead leading into the forest.
You walk towards that path,
Taking slow,
Purposeful steps.
Gently you step from the grass to soft,
Loamy soil.
The soil is cool beneath your feet.
The air is cooler in the woods.
Breathe in the smell of the forest.
Notice the trees around you as you walk down this path.
Listen to the noises of the forest around you,
Leaves rustling,
The sounds of animals nearby.
As you continue to walk,
You begin to hear the sounds of water,
Of waves washing up on a beach.
You step out of the forest and on to the shore.
Feel the sand beneath your feet,
The sun on your skin.
You walk up to the water and let the waves gently surround your feet.
The water surges in and out with the waves,
Back and forth across the sand.
Watch as the water flows around you.
Nearby you see a large,
Comfortable blanket.
You walk over to the blanket and lay down.
You close your eyes and you can still hear the waves gently flowing in and out.
Take a moment and just listen to the waves as they land against the shore.
Revisit the intention you set earlier.
Picture your life when this is true.
How do you feel?
What does your day look like when this is true?
What does your day feel like when this is true?
Focus on this feeling and continue to carry it within yourself.
You are welcome to remain in meditation as long as you like.
If you are ready to return back to your day,
Slowly bring your attention back to your surroundings.
When you are ready,
Open your eyes and return to your day.
