Hello and welcome to the meditation series with Anastasia.
Today's meditation will guide you to imagine yourself relaxing in a quiet and peaceful meadow,
A place inside you where you can feel trust,
Peace and security.
Visualization is a great and effective relaxation technique that allows you to take a mental vacation to reduce stress,
Decrease anxiety and experience full body relaxation.
In this guided meditation,
You will fill yourself with positive and calm energies which will improve your mood and your inner state.
Let's begin by finding a comfortable position,
Sitting on a chair or lying down on a couch or a yoga mat.
Take a deep breath in and with the breath out close your eyes.
Take a moment to relax your body.
Get comfortable.
Notice how your body feels and make some slight adjustments to increase your comfort.
Allow your body to begin to relax as you breathe in and out.
Continue to breathe slowly and deeply and with every exhale release any tension that you might have in your body.
To get a deeper body relaxation and to ensure the mind is not wandering,
Let's count the breaths.
We will breathe in for four,
Hold for four and breathe out for four.
So let's start counting.
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four.
Continue breathing deeply and slowly.
And now bring awareness to your body.
Feel your muscles relaxing and lengthening as you keep breathing.
Feel your toes relaxed.
Feel your feet relaxed.
Bring awareness to your knees and relax them.
Feel your thighs relaxed and the entire legs getting relaxed,
Warmer and heavier.
Bring awareness to your hips.
Feel your hips pressing on the chair or couch or the yoga mat.
Feel your hips becoming heavier.
Bring relaxation to your lower belly and your lower back.
With every exhale release any tension you have there.
Feel your solar plexus relaxed and your middle back relaxed.
Relax your chest and upper back.
Bring awareness to your heart center and feel your heart beating.
Bring relaxation to your shoulders,
Your elbows,
Forearms,
Hands and fingers.
Relax your neck and relax your face.
Relax your head and relax your whole body.
And now when your body is relaxed please imagine the meadow.
The meadow that you have ever seen or that your imagination will create.
It can be any image,
Any meadow where you feel peaceful and relaxed.
Please take a closer look at the meadow.
What does the meadow look like?
How big is your meadow?
What shape is it?
Imagine yourself walking in the meadow.
Take a look around.
What's on the left?
What's on the right?
Do you see something ahead of you?
You can look back and see what's behind you.
What time of year is there right now?
Is it summer?
Is the sun shining?
What time of day is it right now?
What is the weather and what's the temperature there?
Do you see the grass?
If yes,
What color is it?
How tall is the grass?
Do you feel your feet touching the grass?
How does it feel?
Maybe you would like to sit down in the grass for a while.
Take your time.
If there is no grass,
You can follow your own images as they develop in you.
Is there a sun shining?
If there is sun,
Feel the sun on your face,
On your skin.
Imagine turning your face up towards the sky,
Eyes closed,
Enjoying the warmth of the sun.
Are there trees at the edge of the meadow?
If yes,
Take a look at them.
Pay attention to everything you see around you in your meadow.
Maybe you would like to change something in your meadow?
You are the master in your image and you can do what you want inside your guided imagery.
If there is something that you don't like in your meadow,
Go ahead and change it to ensure you feel absolutely comfortable in your quiet meadow.
Are there any animals in the meadow?
Any birds?
Butterflies?
Do you see them?
Listen,
Are there any sounds?
Or maybe smells?
Be aware of them,
Notice them.
Now do you see yourself in the meadow?
Where are you in this image?
Look at what you are wearing.
What color are your clothes?
Is there something on your feet?
What color are your shoes,
If any?
Is there something on your head?
And how old are you in this image?
What is your mood?
Notice it.
And now what would you like to do in this meadow?
Maybe you would like to dance or run?
Just lie down on your back on the grass.
Follow your desires.
Allow yourself to do whatever you want and enjoy what you are doing.
Perhaps you would like to change something in the meadow?
Go ahead and change it.
This is the place where all your desires can easily come true.
Do what you want and feel the energies that come from fulfilled desires and feel how the earth,
Air,
Grass,
Fill you with energy,
Strength and tranquility.
Rest and enjoy this peaceful,
Beautiful meadow.
Notice any sights,
Sounds and smells around you.
Feel the soft grass beneath you,
The sun and the breeze on your skin.
Imagine all the details of this place and enjoy being here.
You can even count down inside,
Keeping an internal count and spend there 10 years or 100 years or even a thousand years counting decades or centuries to be fully filled with the energies of trust,
Calmness,
Love and beauty of this place.
Now it's time to leave the meadow and return to the present.
When you feel ready at your own pace,
Let the image slowly disappear.
Express gratitude to the image of the meadow and the experiences it gave you today.
And remember that you can always return to your quiet meadow when you want to.
Slowly move your fingers,
Wiggle your toes,
Take a moment to stretch your muscles and allow your body to reawaken.
Open your eyes and look at several objects around you.
Welcome back.
The quiet meadow meditation is over.
Thank you for following the meditation series with Anastasia.
Be healthy and loved.
