Welcome to your meditation vacation.
I'm your guide,
Terry Kome.
Your mind has the amazing ability to create an experience so real and so authentic that your body responds as if it's happening in real time.
So today we're going to tap into that awesome creative power and take a journey deep inside to your perfect meditation vacation.
So before we begin,
Please find a comfortable place to sit or lie down where you won't be disturbed.
Turn off your phone,
Then gently close your eyes.
Let's start by taking a deep breath for the count of four.
We'll hold it at the top for a count of four and then release with a sigh for a count of four.
Let's do that three more times.
With every inhalation,
Visualize breathing in peaceful,
Relaxed energy and with every exhalation,
Visualize releasing all constriction from your mind and your body.
Right now,
There is nothing more important than being in this moment.
Don't worry about what you have to do after this meditation.
Try not to think about what you did before this meditation.
The only moment that exists is this moment.
So be here now.
As you relax and sink deeper and deeper into the comfort of your couch or the chair,
Let's start with a full body relaxation scan.
Wiggle your toes and rotate your ankles first to the left and now to the right and feel the energy that that movement created moving up your legs,
Going up your ankles to your calves,
Flowing into your thighs and your hips,
Moving into your torso,
Into your hands,
Moving all the way up your arms,
Relaxing all of your muscles.
Feel that heat moving around to the back of your body,
Relaxing your buttocks,
Your lower back,
Your middle back and your upper back,
Moving into your neck,
All the way up to your head.
Visualize this healing light encircling your entire body now,
Creating a deep sense of well-being and calm.
Visualize yourself at the top of a beautiful magical escalator and now see yourself stepping on and floating effortlessly down,
Down,
Sinking deeper and deeper into total relaxation until you reach the bottom and see a door.
Open the door and walk through.
Look around now and with all of your senses,
Take in the scene of lush beauty that now surrounds you.
Take a deep breath in.
What do you smell?
Can you identify what the smell is?
Do you smell woods?
Is it earthy?
Do you smell flowers or the ocean?
Maybe pine trees?
Take a moment to identify what the fragrance in the air is with another deep,
Relaxing breath.
As you fill your lungs and belly with clean,
Fresh oxygen,
Feel that you're exhaling any aches or pains you may have been storing in your body.
Listen to the sounds that surround you in this place as well.
These sounds of nature soothing your ears,
Lulling you into a profound state of well-being.
Notice how comfortable you feel.
The air is the perfect temperature for you,
Which adds to your sense of comfort and relaxation.
Make your way now down a beautiful pathway towards your resting place.
As you continue on your path,
You come upon a little garden of bright,
Beautiful flowers planted in a patch of golden sunlight.
See the vibrant colors of the flowers and feel the warmth of the sun on your skin.
This healing warmth penetrates deep into your muscles.
You stop to watch a pair of hummingbirds hovering over the flowers and marvel at their seemingly magical ability to suspend themselves in midair.
You take it all in with a child's wonder and awe,
Appreciating the everyday miracles you're sometimes too busy to see.
Continue down the path now until you come to a clearing where you can see your resting space in the distance.
What do you see?
What is in your perfect spot that creates total comfort and tranquility for you?
Visualize everything there waiting for you and continue walking until you reach it.
Now at your sacred spot,
Lie down and sink into a mind,
Body,
And spirit bliss bath,
Enjoying the sounds and the smells and the feeling that you are exactly where you need to be in this moment.
Let's take a quick body scan before we go into a few minutes of restorative meditation.
If you feel any tension in any area of your body,
I want you to put your mental focus on that area,
Take a deep breath right into that spot,
And see and feel the tension or constriction leaving your body with your exhalation.
Let's take the next few moments in restorative meditation.
Now that you feel rested and rejuvenated,
It's time to slowly get up and make your way back to the path that you came down.
Take your time walking past the beautiful patch of flowers and the birds,
Slowly making your way back to the door that you came through.
See yourself at the bottom of the beautiful magical escalator.
Step on and gently begin to float up the escalator as you continue your ascent.
You're feeling more and more energized and awake.
Ten,
Nine,
Feeling rested and relaxed.
Eight,
Seven,
Feeling regrouped and renewed.
Six,
Five,
Feeling more alert and alive.
Four,
Three,
Feeling so grateful for your time away.
Two,
One.
Slowly bring your awareness back to your body.
Gently stretch your hands and rock your feet and give yourself a nice big stretch.
Now that you know your perfect meditation vacation spot resides in your imagination,
You can take a break anytime you need to restore,
Relax,
And regain balance.
Take one last deep cleansing breath and bring this sense of restored calm into everything you do today.
And as always,
Take care of you.
You
