Guided Cloud Visualisation

In this guided visualisation, you will be invited to take a journey on a cloud to your own safe space. A space where you can relax and be stress-free. There is a period of silent surrender to help you relax further, before bringing back safely into the room to continue with the rest of your day.

Transcript

Come into a comfortable position that best suits your body.

Either seated or lying down on your back.

Take a moment to adjust your position to ensure that you are as comfortable as you can possibly be before starting this meditation.

Whatever position you choose,

Know that if you need to adjust your position as you move deeper into your meditation,

That is okay.

And take your time to gently give your body what it needs to feel supported.

Once you have found a comfortable position,

Take a moment to thank yourself for taking this time for you.

Know that in this moment all there is for you to do is breathe and be here in the now.

This is a time to reconnect with your core being.

As you begin,

Notice how you are feeling.

Any emotions that are there or not there.

There is no need to engage with these emotions,

But just observe.

Observe any thoughts that are emerging and you might like to watch them float by like a bubble rising to the surface or simply fade out.

Just observe.

There is no need to engage with these thoughts or emotions now.

If you find your mind wandering,

Simply return to the breath and notice how your breath gently enters and exits your body.

Listen and notice any sounds you can hear in the distance,

Just outside and those in the room with you.

You may become aware of the sounds your breath makes as you inhale and exhale.

You may also hear very little or maybe nothing at all.

Simply experience what your ears are noticing.

Notice any scents you can smell,

Any fragrances.

The air may smell fresh and clear,

Have a hint of something floral,

Woody or you may even be able to smell the aroma of food or drinks.

Just notice what scents are around you.

Draw your attention to your eyes and notice how they are feeling.

Notice any tension behind or around your eyes.

You may experience a warm darkness with your eyes shut or you may notice shapes or different shades behind your eyelids.

As you sit or lie still,

Notice the parts of your body connecting with the ground below you.

You might feel the cushion,

Mat or carpet below.

Note the different textures and how they feel below you.

Observe any sensations you can feel on your skin,

Whether it is the weight of the fabrics from your clothes gently resting on you or the temperature of the air on your exposed skin.

Observe how you are feeling internally and take note of any areas of tension in your muscles,

Your organs or your bones.

Become aware of any small movements internally that occur when you inhale and exhale.

Notice the air entering through your nostrils without the need to change or alter your breath.

Notice how you may be able to feel the air gently come past the tip of your nose and down the back of your throat before filling your lungs.

Become aware of how the air leaves your body.

You may feel it exit over your top lip from the edges of your nostrils or it might go past the tip of your nose on the exhale as well.

Simply be with the breath and observe how it enters and exits your body.

Take your attention now to the temperature of the air.

Is it cool or warm?

And notice if this changes the deeper your breath goes into your body.

Your body may continue to gently warm the air as it travels down towards your chest.

Moving your attention to your chest now,

Your lungs.

Take note of how the air feels as it expands your lungs.

It may feel relaxing,

Nourishing,

Maybe cleansing.

Allow yourself to really focus on how the breath makes you feel.

The breath can offer safety and security as it gently continues to calmly enter and exit your body.

It may remind you of gentle ocean waves continuously rolling in and out with little thought attached.

Notice where your breath goes to turn in your body.

It may change directions in your upper chest,

Around your stomach,

Or maybe right down in your lower abdomen.

Simply watch this mindfully.

There is no need to change or alter your beautiful natural breath.

See if you can follow the breath as it enters your nose,

Goes deep down into your body,

Turns,

And then continues this journey out of your body.

Become aware of this ongoing journey of the breath.

Gently draw your attention to that turn in the breath.

Allow yourself to observe the brief moment of stillness between the exhale and the inhale and sense this beautiful moment of stillness and inner peace.

And if your mind wanders,

Simply gently return to the breath.

Continue observing your breath's journey as it slowly exits and enters your body.

Take a moment now to visualize some clouds.

What shapes can you see?

What colors?

A bright blue sky with fluffy white clouds or maybe some long stretched out grey clouds?

Perhaps even the largest,

Softest,

Fluffiest cloud?

Sense your cloud,

Its lightness as it slowly comes down out of the sky just above your head.

Think about how a cloud just floats on by and simply exists within the sky.

Focus on the qualities and softness,

Its lightness.

As your cloud begins to lower ever so slightly and comes into contact with the very top of your head,

Notice how its lightness and relaxed nature transfers to your scalp,

Your hair follicles.

Everything begins to let go and relax.

As your cloud lowers behind your head,

Notice the soft support that it offers.

It offers your whole head,

Your upper neck,

A beautiful soft pillow.

Your ears might begin to relax and allow your neck to relax right into your soft,

Light cloud.

Your cloud continues spreading down your back,

Offering support and comfort.

Your shoulders and upper back relax into what might feel like the comfiest chair you've ever sat in.

The cloud continues down your spine to your lower back,

Offering lumbar support.

Everywhere your cloud touches your body,

Notice your body letting go into its soft support.

Your cloud gently slips underneath your buttocks and legs and all of your leg muscles relax into the cloud,

Gently letting go.

Your hips sink into your cloud,

Your knees,

Ankles,

Feet all soften deeply into your cloud.

Notice how your body is now feeling after being completely supported by your cloud.

It might feel light and supported or maybe deeply relaxed.

As your body continues to relax into your cloud,

Feel your cloud slowly,

Gently lifting you up and beginning to float.

Notice the strength of such a light and fluffy cloud safely supporting you.

Your cloud only takes you as high as you are comfortable,

Just enough to help you feel weightlessness.

Once you're floating,

Your cloud will take you wherever is relaxing and comfortable to you.

As it slowly moves along,

What can you notice?

What route is it taking you on?

Do you recognize any locations or is it all new to you?

Notice what you can smell now.

Has the scent changed as you float on your cloud?

As your cloud floats slowly along,

What can you hear?

Maybe the gentle breeze in the treetops,

Sounds of nature or possibly the distant sounds of people going about their day below you.

Focus on how your body is feeling at this point.

What can you feel?

Can you touch any new textures?

As you continue to float by,

See if there are any images,

Particular colors,

Symbols or items that draw your attention.

Just take note of these.

Notice that your cloud is slowing down now.

You have arrived at your relaxing,

Soothing destination.

Notice there is a sense of peace,

Calm and stillness here.

In this safe space,

Supported by your cloud,

Notice how your body is now feeling.

Your heart rate may be lower.

Your breath may be slower.

Your whole body may begin to become still.

Allow yourself some time to enjoy this stillness now.

To rest in your safe space.

All you need to do is breathe and surrender to the stillness.

Thank you for watching.

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Bringing your awareness back to your breath,

Back into the room now and gently begin to focus on your breath once more.

On your next inhale,

Start to notice any sounds that you can hear in the room.

Maybe sounds from your own breath.

Observe what you can hear from a distance.

Maybe some birds singing,

Traffic,

The sounds of others as they go about their day.

Start to bring some awareness to your toes and legs now.

Introducing gentle movement before beginning to move your fingers and hands.

Maybe gently move your head from side to side a few times before lifting the corners of your mouth into a gentle smile that reaches your heart.

Take this moment to once again thank yourself for taking this time to reconnect with your body and mind.

Knowing that this feeling,

This experience is here for you whenever you would like to return.

With your hands together,

Raise your thumbs up to your third eye for kind thoughts,

Down to your lips for true speech and down to your heart for acts of compassion.

Whenever you are ready,

Take your time to gently open your eyes and take this feeling into the rest of your day.