Hello,
This is Wendy Dixon and today the meditation will take you to your special place.
I'd like you to start by finding yourself a comfortable position.
You may be sitting or lying down,
But make sure that you will not be disturbed.
Begin by relaxing your body and starting to focus on the breath.
Taking a full deep breath in and slowly exhaling out.
Let your belly rise and fall with each breath.
No need to do anything at all,
Just breathe.
Good.
Think now of a place that's special to you.
It could be anywhere you like,
Such as the beach or in your own room.
Anywhere that feels special to you.
Now I'd like you to visualize or imagine all the details of this place.
Like the colors,
The smells,
Any sensations that you may feel.
The more detail,
The better.
Allow yourself to vividly see all of the colors being bright and shimmering.
And then take another deep breath in through your nose and imagine that you can sense the smells around you in this special place.
Feel the sensations in your body.
How does it feel?
Notice how your chest and belly feel right now and feel all of the sensations throughout your body.
Perhaps your legs feel relaxed.
They have absolutely nowhere to take you right now,
So it's okay for them to be really,
Really relaxed.
You may wish to make some small movements with your head and feel the sensations in your neck.
Perhaps your body feels lighter or maybe it feels heavier.
I don't know.
Only you know that.
Just notice all of the sensations in your body right now and take note of how this state feels.
We're going to start an exercise where we notice all of the different emotions that we have and feel where and in which part of the body we have them.
At times you may feel uncomfortable emotions arising and if they do,
You can simply remember how it feels to be in your special place and breathe some gentle breaths.
By practising these techniques of noticing the sensations in your body that you have just learned,
You physically change your body,
Making you feel relaxed and secure.
So let's start by imagining the feeling of pride and begin to visualise yourself feeling proud.
You can do this by remembering back to a time when you accomplished something wonderful.
Or perhaps you can think about a time when you were proud of somebody else.
Just feel this sensation and really pay attention to where in your body you notice it.
Really sense its location.
And sit with this sensation for a moment.
Now let's experience the feeling of excitement.
Remember vividly being excited about something or maybe you feel or become enthusiastic right now,
Without any particular reason.
Take a moment to notice how this feels.
And again sense where this sensation arises within your body and really feel any physical changes that you may notice.
Now just allow yourself to sit with this feeling for a moment.
Bring your awareness now to the feeling of amusement.
Perhaps you can remember a time when something was really funny to you.
Remember how it grabbed your attention.
And feel all of the sensations in your body.
Where do you sense this feeling?
What is the essence of what you notice?
Perhaps it doesn't feel like much at all and that's perfectly fine.
So just sit with this sensation for a moment.
Now let's locate your emotional bank and the feeling of gratitude.
Feel the feelings that arise when you are grateful.
Do you remember a time when you were grateful for something?
Also think about a time when you were grateful for someone.
And be grateful right now.
Where do you feel this emotion?
Notice any sensation that you can.
And just sit with this feeling for a little while.
Now bring your awareness to the feeling of kindness.
How does it feel to be kind to someone or to do a kind act?
Or perhaps you can think about how it feels when someone is kind to you.
Kindness is so wonderful to help and support us all.
So really start to feel all of the sensations that you can that come from kindness.
Notice in your body if you feel any shifts.
And sit with this feeling for a little while.
You have visualized many emotions and feelings.
Well done.
So right now I want you to just relax and stop trying to do anything at all.
Don't try to bring up anything in particular.
Just let any emotions flow through you.
And let them pass by as soon as they rise.
Take an observer's view of what's happening and witness all of the changes.
Perhaps you may encounter a feeling that doesn't feel well or right.
And that's okay.
It's okay to feel all emotions both positive and negative.
So just allow this to roll on by effortlessly.
And remember that you can always choose to come back to your special place.
Feeling pleasant sensations and breathing towards them.
By sensing the good feelings and allowing the not so good feelings to pass by.
You begin to change your focus for the better.
And when you locate where these sensations arise,
You get a better understanding of your body.
So let's try this again more quickly this time.
Imagine the feeling of joy.
And remember as many joyful memories as you can.
All the way back to when you were a child.
You could be experiencing your biggest joy right now.
Notice in where in your body this sensation arises.
Notice every change.
Allowing this sensation to grow.
Filling you.
Let it get stronger.
Your body is physically changing and healing right now.
Now with this feeling present in your body,
Visualize your special place again.
By doing this you are strengthening the positive emotions that are tied to your special place.
And by visiting your special place often,
It can have a great effect on relaxing your mind and body.
And a relaxed mind and body naturally begins to feel good.
When we're under tension,
Sometimes it's difficult to bring ourselves to a calm and relaxed state.
But by practicing the special place technique every day,
It will help to convert those hard times if they come.
So let's strengthen your special place even more.
I want you to visualize the feeling of passion.
Everyone is passionate about something.
So find your passion and notice the sensations that arise.
How does it feel?
Do you feel pleasant changes?
Where do you feel these changes?
Allow this passionate feeling to grow,
Getting stronger and stronger.
And now go to your special place,
Bringing passion with you.
And relax here for a while.
You can always bring yourself back here,
To your special place,
At any moment in your day.
Now very gently return your awareness to the present moment.
Noticing the surroundings and becoming more alert.
And when you're fully present,
You're ready to go around the rest of your day,
Feeling very relaxed and refreshed.
Thank you for joining me today and for allowing yourself to visit your special place.
This is a technique that you can use anytime that you need to feel relaxed and calm.
Thank you.
