Guided Visualisation & Relaxation

In this guided visualisation you will move through the energy centres of the body igniting and balancing them using colour and awareness.

Transcript

Hello and welcome to the Stillpoint Meditation.

My name is Debbie and today I'm going to be taking you through a guided visualization and relaxation.

Guided visualizations are great for beginners who are just learning to meditate but who are still perhaps a bit fearful of simply sitting in stillness with the breath.

In a guided visualization we use the mind,

The imagination to bring about stillness and relaxation in a really effortless nice way.

There's nothing that you need to do,

Simply listen to my voice and instructions.

And if you find the mind wanders off into thinking,

That's okay,

Just bring your awareness back to the visualization,

To what I'm saying.

For those of you who are more experienced practitioners,

This visualization is also a chakra balancing meditation,

Helping you to ignite and bring harmony to the energy centers along your central channel.

Let's get started,

Shall we?

So find a comfortable seat where your back is nicely supported and both feet rest on the floor.

Close the eyes,

Sit up nice and tall with a straight but relaxed spine.

So as much as the spine is light and is lengthening,

We also want to bring a softness to it so we're not straining ourselves to sit upright.

Let the tops of the shoulders melt and drop away from the ears.

Relax the facial muscles,

The jaw,

The cheeks.

Start to feel the eyes get heavy in the back of the head.

Now soften the chest and the belly.

Begin to allow the belly to start to swell and expand as you inhale and gently draw in as you exhale.

A few more like that,

Breathing into a nice soft abdomen and letting it go.

Breathing in and breathing out.

And now drop your awareness down the body to the tip of your tailbone,

Your pelvis,

The very base of your body.

Allow yourself to get really heavy here.

Feel the sitting bones grounding down,

The sensation of dropping into your seat.

Now relax the muscles of the thighs.

Feel the weight of the leg bones also getting nice and heavy.

Soften the shins,

The calves,

Even the feet.

Now become aware of any sensation you might feel under the feet.

The carpet,

The floor,

The sensation of the skin touching another surface.

And with your awareness in your feet,

I want you to imagine that you can breathe in and out from here for a moment.

So breathing in and breathing out.

Breathing in and breathing out.

Now let's wander the attention back up the body to the base of your spine,

Your pelvic region.

Allow your whole awareness to rest here.

Feel yourself breathing into the very base of your body.

And once you feel like you've made that connection,

I want you to start to imagine that with every inhale and exhale,

You're able to breathe into the area,

The color red.

Now there's no need to force it if you don't see it.

Just have the intention of breathing in and out the color red.

So every inhale and exhale,

Filling the pelvis with beautiful,

Vibrant red light.

Now letting go of this,

Slowly walk the awareness up the spine a little.

Come to rest in your lower abdomen,

The area just below your belly button.

Gently breathe in and out from this area.

Start to feel it fill and expand.

Once you have the sense of being grounded in your lower belly,

Start to imagine it filling with warm,

Glowing orange light.

And again,

If the visualization doesn't come easily here,

That's okay.

Just have the intention of breathing in and out a sense of orange into your lower abdomen.

Keep the awareness in the lower belly.

Feel yourself being filled up with beautiful,

Warm orange light.

Now letting go of awareness at the lower belly,

Begin to walk up the spine to the solar plexus region,

So the area just below your ribs and above your belly button.

Breathe in and out from here for a moment,

Allowing yourself to connect with this energy center.

Once you feel your gentle focus,

Rest at your solar plexus.

And now I want you to start to imagine that you're also able to breathe in and out a bright,

Golden,

Yellow light.

Feel it really wash over you,

Fill you up.

Keep your awareness at your solar plexus for a few moments longer,

Having the intention of breathing in and out bright,

Golden light.

Now letting go of that,

Walk your breath and your awareness up the body.

Come to rest at the heart center,

The center of your chest.

Feel yourself breathing in and out from this space.

Now start to imagine the chest being filled and bathed with beautiful,

Green light.

Allow it to completely expand.

Feel the whole of your chest with every inhale and exhale.

Keep breathing in and out vibrant,

Green light for a few more moments.

Now gently walk up the body to the throat.

Rest your focus here and simply breathe.

Once you feel connected,

Begin to breathe in and out the color blue.

So every breath in and out bathes your throat with vibrant,

Blue,

Beautiful light.

Feel it,

Sense it,

And allow it to wash over you.

Keep your awareness at your throat for just a bit longer,

Visualizing beautiful,

Blue light.

Now take the awareness up to your eyebrow center.

Allow your breath and your awareness to rest between your eyebrows.

Breathe in and out from here.

Once your soft focus is at the eyebrow center,

Begin to imagine the color indigo.

Feel the space between your eyebrows being bathed in vibrant indigo light.

Every inhale and exhale,

Breathing in and out a sense of indigo.

And letting go of that,

Allow your attention to drift up to the crown of your head,

Resting your awareness at the very top of your head.

And let's begin to imagine a bright,

White light pouring into the top of your head.

Really feel this white light streaming in.

Allow the light now to expand beyond the crown of your head to cover and wash the whole body,

The whole body.

And now from this place of fullness,

Of being completely nourished by energy,

By light,

Let's start to walk our awareness back down the body,

Grounding ourselves.

So rest your attention at your eyebrow center for a couple of breaths,

Visualize and breathe bright indigo light.

Now let go of the eyebrow center and drop into the throat,

Breathe in and out vibrant blue light.

And now let's drop a little lower into the heart space,

Imagining beautiful green light filling the chest with every inhale and exhale.

And dropping yourself a bit lower still,

Come to rest at the solar plexus,

Have the sense of breathing in and out bright golden yellow light,

Allow it to warm you.

Now drop the attention to the lower abdomen and for a few breaths breathe in and out vibrant warm orange light.

And then dropping further still to the very base of your body,

The pelvis,

Rest your awareness here and visualize the color red filling the area.

Now let's take the attention down to the feet,

Feel the sensation under them,

The weight of the legs on top of them,

Your connection with the ground,

Allow yourself to breathe here for a moment or two.

Now letting go of any visualization,

Simply sit in stillness for a few breaths.

And begin to scan yourself now physically,

Mentally,

Energetically,

Just notice how you feel after your practice,

Observing any changes from when you first sat down.

Now let's begin to take some deeper breaths,

Waking the body up with fresh oxygen.

When you're ready take a big full juicy stretch and slowly begin to let some light in through the eyelashes,

Only opening the eyes when you feel ready.

Your practice of meditation is now complete.

Thank you so much for listening.

Namaste.

Reviews

That was so sweet that as soon as I finish leaving this review, I’m going to meditate to it again!
Thank you!! 🙏🏻🤗🙏🏻

Excellent chakra meditation. Her voice really helped me focus the whole time. I had very few wandering thoughts. Will definitely be doing this meditation again

Beautiful exactly what I needed will definitely be listening to this one again

Very thorough meditation, all inclusive. Covered all the bases

Beautiful meditation with color and body scan visualization. Thank you for sharing.

Best meditation I’ve found in a long time. I’m going to draw those colours and images. Thank you so much!!

Excellent meditation for balancing chakra ! Feeling fresh now 🤩

A simple and generous meditation for balance and peace

A great meditation to use relax & enjoy the stillness thankyou

Thank you for this lovely guided visualization! I enjoyed breathing in the colors and found your voice soothing ✨️

I am a seasoned meditator and I enjoyed this meditation! Thank you for creating it!

Feeling connected and grounded after this meditation, thank you 💚

Lovely, grounding visualization to start the day.

Beautiful guidance. Very relaxing and easy to do. Thank you.

Love all your meditations. Thanks for these great moments

Great, simple, colorful meditation, with zero distractions, and a perfect recording of a wonderful voice. Will definitely repeat.

What a wonderful chrystal clear voice and instructions.

Really liked that new to visualisation meditation so thanks that was gold

Let us all SHINE our light🌞💚🌞

Simply wonderful! Thank you ☀️