Hi,
Welcome.
My name is Vera and I will be taking you through a visualization meditation today.
So come to a comfortable seat and close your eyes.
Take a moment to settle,
Allow the hips to be heavy,
Let the legs relax,
Soften your belly,
Soften your lower back,
Allow the shoulders to relax,
Facial muscles soft.
Take a deep inhale from your nose and slow exhalation out.
Imagine that you are getting off your seat and walking ahead of you and as you walk you see a beautiful forest.
There are trees all around you and a clear path ahead of you.
You place your right foot on that path and then your left foot and you start walking,
Placing your right foot then your left foot down.
You keep walking and walking and you see a huge and tall attractive tree in front of you.
You walk towards that tree and once you are there you place one hand on the tree and one foot on that tree.
You look up and you cannot see the top of the tree but you start to climb.
The other hand and the other foot and you climb and you climb and you climb.
The higher you go the lighter you feel.
You see the clouds,
You continue climbing and now you find yourself above the clouds.
You look around you and you step off the tree.
You find a comfortable fluffy white cloud and with a big sigh you sit and relax.
The cloud feels soft underneath you,
Underneath you.
Your body feels relaxed,
Your body feels calm.
Take a slow deep inhale from your nose and a long exhalation out.
You take a moment to pause to enjoy the stillness,
The calmness and the peace.
From your nose take a deep inhale and from your mouth slow exhale.
Deep inhale,
Slow exhale.
Then you keep breathing at a deep but comfortable pace.
Your mind feels quiet,
Your body feels calm and you are enjoying your breath.
When you inhale you feel the spaciousness in your body.
When you exhale you feel your body soften and relax,
Letting go of any tension and stress.
Inhaling creating space in your chest,
In your shoulders.
When you exhale relaxing,
Softening and pausing.
Inhale creating space in your body,
Your chest,
Your arms,
Your torso,
Your legs.
Exhale feel the calmness,
Stillness and peace.
You take a couple more breaths on your own.
On your next inhale you feel your body float off the cloud and back towards that tree that you came from.
You place one hand on the tree and one foot on the tree.
And then the other hand and the other foot and you start climbing down and down.
You keep climbing down until your feet kiss the earth.
You turn away from the tree and you start walking to where you arrived from.
Come back to your original seat,
Still feeling the calmness and stillness in your body,
In your mind,
In your breath.
Knowing that this is a feeling that you can always come back to whenever you need it.
Take a slow deep inhale from your nose and slow long exhalation out,
Bringing your awareness back into your body.
Moving your fingers,
Moving your toes,
Bringing your attention back into the room around you.
And slowly bring your palms together and rub your palms,
Generating some heat in your hands.
Cup your eyes with your warm palms.
Give yourself a gentle eye massage.
Take a slow deep inhale from your nose,
Open your mouth,
Exhale side up.
Very slowly blink your eyes open into your palms,
Slowly release your hands.
Welcome back.
Thank you for sharing your energy with me.
I hope you enjoyed the practice.
