Hello my name is Jacqueline and I'm going to take you on a guided meditation that you could do at any time of day.
So let's begin by making ourselves comfortable either sitting down in a chair or lying on a bed,
Whichever works for you.
Make yourself nice and comfortable and gently close your eyes.
Now to get us started take a nice deep breath in,
Hold at the top and gently release that breath.
And another deep breath in,
Hold and slowly release.
Just take nice steady breaths as you relax your shoulders and you relax your arms.
You feel your whole body relaxing,
You feel nice and peaceful as we begin our meditation.
In your mind's eye I want you to visualize a place where you feel content and calm.
This may be somewhere you have visited before or it may be an imaginary scene of somewhere you would like to visit.
Now using your senses you are going to add as much detail to your image as you can to make it come alive for you to feel you are really there.
You feel the air on your skin,
Are you warm or cool?
Is it daytime or nighttime?
Is the sky bright,
Dark,
Stormy or full of stars?
What do you hear?
Is there noise from traffic?
Are people talking?
Can you hear birds or animals or just the sound of silence?
What can you smell?
Can you smell relaxing fragrances such as trees,
Blooming flowers or something cooking?
Or maybe the smells aren't quite to your liking.
Now imagine yourself moving forward,
Feeling calmer and more peaceful as you enter your vision more deeply.
What is underfoot?
What are you walking on?
What are you wearing?
Are your clothes different to what you would normally wear?
How does the fabric feel?
Look around at the scene you have created,
Fully experiencing it with all of your senses.
As you move deeper into your vision you find somewhere to sit.
It may be a chair,
A bench,
A bed or something comfortable on the ground.
As you rest you visualize any exhaustion and tension you may have leaving your body.
You feel a sense of lightness as these heavy burdens leave you,
Making way for more positive emotions to enter.
You make yourself even more comfortable as you imagine peace and harmony entering your body.
You stay there for a moment enjoying the peaceful,
Contented feeling.
You you you The vision starts to fade as you realize you feel energized and refreshed.
You're aware of being back in your room.
You're aware of your body,
The sensations in your body.
You feel calm and rested and fulfilled.
Your body feels full of positive things.
Your mind is clear.
You wiggle your fingers and your toes as you come back to the here and now.
Feel your arms and your legs as your body becomes heavier.
The sensations in your body,
You are ready to continue your day.
You slowly open your eyes,
Grateful for the feelings you've experienced on this meditation and know that you can revisit it at any time.
Thanks for sharing this journey with me.
Enjoy the rest of your day.
