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Guided Imagery

 

 

Visualization meditation is great to get in a really relaxed state very fast. These Guided Imagery techniques will take you through different types of imagery meditations with different settings and surrounding, so that you can choose the one that sounds most appealing to you.

 

 

 

Flower Field

Evening Beach

 

Step 1

Lie down on your bed or on something soft. Close your eyes and relax your mind and body.

 

Step 2

Take a long deep breath in through your nose and as you exhale, feel how the air removes all your worries and all the tension from your body. Allow yourself to relax.

Take another long deep breath and notice how relaxed you feel when you exhale.

Focus only on your breath. On you inhaling and exhaling. On the cool air you breathe in and on the warm air that leaves your body. Just relax.

 

Step 3

Picture yourself lying on a beautiful field that is covered with colourful flowers. Notice each and every colour on that field. The green grass. The blue sky. And all the flowers in every imaginary colour. Red, blue, pink, yellow, orange. Just use your imagination. Not a single colour is missing. Just observe your surroundings as you are lying on that beautiful and peaceful field.

 

Step 4

Notice the smells on the field. Smell the sweet aromas from the flowers around you. Become aware of how the smells make you feel. You feel joyful and happy. You feel safe and secure. This field is a peasant place for you to be.

 

Step 5

Pay attention to the soft grass beneath you. Feel the soft and smooth sensation between your fingers. Feel the uneven earth under the grass. Take in every single peace of information. Use your senses. Feel the warmth of the sun shining down on you. Look at the sky and visualize great clouds floating by.

 

Step 6

Be in this special place for as long as you like. Enjoy the moment. You can feel totally safe and secure and at peace on this wonderful field. When you feel ready to stop, become aware of your body again. Turn your focus to your physical body as you start moving your toes and finger. Start opening your eyes and take some deep breaths and keep that peaceful feeling as you leave the flower filed.

 

 

 

Step 1

Lie down and relax your body. Close your eyes and take some time to get comfortable and relaxed. You may want to listen to some nature sounds of the sea and waves while doing this meditation.

 

Step 2

Take a long deep breath in through your nose. Hold it for a second and then exhale fully. Feel your body becoming more relaxed for each inhalation. Take another deep breath and let the air remove all tension and all worries from your body. Feel even more relaxed.

 

Step 3

Now imagine that you are lying on a nice calming beach. It is evening so the sun is on its way out of your view. Sinking in to the horizon. Feel the freshness of the wind. The wind is warm and makes you feel good. Feel the sand beneath you. How does it feel as your hands glides through the upper layer of the sand? Pay attention to any impression.

 

Step 4

You can hear the waves of the sea. They are moving in such a rhythmic and calming way. This make you feel stable and balanced. Hear the steadiness of the waves. Relax to that calming sound. There is only you and the waves. It is your time to relax.

 

Step 5

Pay attention to your nose. What do you smell? Can you smell the natural and fresh aromas of the sea? The saltiness, which you can almost taste. Take your time to focus on the smell. You do not have to put words on what it smells like but just be aware of it. Take you time. Be in the moment. Do not think about the future or the past. Focus on the present. On what is happening now.

 

Step 6

Continue this meditation for as long as you want. 10 minutes per day will help you feel less stressed and frustrated and more at peace.