Welcome to this meditation.
Today I will be guiding you to a special place,
A sacred space just for you.
Take a deep breath in and slowly let it out.
Again,
Breathing in deeply and exhale gently.
With each breath,
Feel your body begin to relax,
Releasing any tension or heaviness you may be carrying.
Now in your mind's eye,
Imagine yourself standing at the top of a beautiful stone staircase.
The steps before you lead down to a sacred garden,
A secret place that is your own private sanctuary of peace and safety.
In a moment,
We will begin walking down the steps,
Counting backwards from 10 to one.
With each step,
You will feel lighter,
Calmer and more at ease.
I will count for you and guide you.
Here we go.
10,
Taking the first step down,
Feeling a sense of relief begin to wash over you.
Nine,
Deeper into relaxation,
Leaving behind any tension.
Eight,
With each step,
Your breath becomes slower,
Steadier.
Seven,
Feeling more and more at peace.
Six,
The air below carries a fresh,
Soothing scent.
Five,
Halfway down,
Feeling lighter as if worry is dissolving.
Four,
Almost there,
A deep sense of comfort surrounding you.
Five,
Three,
Noticing the beauty of the garden coming into view.
Two,
Nearly at the bottom,
Feeling completely safe.
One,
Stepping onto the soft grass,
Fully relaxed,
Fully at ease.
You are now deeply relaxed.
Look around and take in the beauty of this special place.
The sunlight filters through the trees,
Casting a golden glow of warmth and peace.
A gentle breeze carries the sweet scent of flowers.
You hear birds singing softly in the distance.
There is a cozy bench waiting for you beneath the shade of a willow tree.
You take a seat,
Feeling completely at ease.
Completely safe,
Completely held.
A deep calm settles over you as if this garden itself is wrapping you in peace.
Any remaining worry drifts away like fallen leaves carried off by the breeze.
You feel so relaxed,
So safe,
So calm.
You are completely free of worry.
I will give you a moment now to either remain seated on the cozy bench or to walk around your garden.
Bring your attention now to the bench and take a seat there again in the shade of the beautiful tree above you.
With your eyes closed,
Feel the calming and positive energy of the garden all around you.
It flows into your body,
Your mind,
Your heart,
Your mind,
And you feel so relaxed,
So taken care of,
So loved.
Hear the sounds around you.
Feel the breeze gently moving your hair.
Feel your feet on the ground,
The cool of the grass under your feet.
The revitalizing energy pouring up from the ground and into your body and mind.
Worry does not exist in this sacred place.
It can't exist.
Only you can come here and this is an inner sanctuary,
A garden of love and light,
Full of pure and loving energy just for you.
A safe haven where you are free of worries and you can rest your mind and your soul,
Gather energy and protect yourself from anything negative.
Know that this sanctuary is always here for you.
At any moment,
Day or night,
You can return.
This is your secret garden,
Your sacred space.
All you need to do is close your eyes,
Take a breath,
And step down into this peaceful refuge within.
Take a slow breath in and as you breathe out,
See yourself standing up and moving back towards the stone stairs that lead out of the garden.
I will now count you back up and you will feel peaceful and with renewed energy.
When we reach the top.
One,
Taking the first step up,
Carrying with you the calm and safety of the garden.
Two,
Feeling steady and supported with each step.
Three,
The sense of peace remains as your awareness begins to rise.
Four,
Bringing back with you the comfort and ease you've found here.
Five,
Halfway up now,
Feeling lighter,
More refreshed.
Six,
The air around you feels energizing and clear.
Seven,
Your body awakening gently,
Your breath steady and calm.
Eight,
Almost at the top,
A quiet strength within you.
Nine,
Nearing full awareness,
Calm and balanced.
10,
Stepping fully back,
Eyes gently opening when you're ready.
Peaceful,
Present,
And renewed.
Now take one more deep breath in and as you exhale,
Bring this sense of calm with you as you return to the present moment.
You are now feeling refreshed,
Light,
And at ease.
Take that feeling with you into the rest of your day.
Thank you for joining me.
