Welcome to this visualization practice.
I invite you to sit upright in your meditation seat or lie down on your back.
See if you can make yourself even more comfortable before we begin this visualization practice and meditation.
Today we want to slow down our traveling thoughts to find peace and relaxation.
Sometimes our thoughts can dominate our lives.
There might be something specific occupying your mind at the moment.
Whether it's an argument,
Work,
Family matters or perhaps it's simply the to-do list you're mentally ticking through.
Whatever the reason,
In this meditation we aim to gain distance from our traveling thoughts through visualization.
Now I invite you to close your eyes,
Take a few deep breaths,
Breathe deeply through your nose and exhale through your mouth.
Now take three inhales and exhales through your nose.
Feel your breath deepening and your nervousness fading away.
Center yourself here.
We will now begin with the visualization.
Let your imagination guide you without any effort.
If everyday thoughts arise during this meditation,
Acknowledge them and return to your imagination.
Together we're going to take a stroll and explore the beautiful nature and surroundings.
It's a warm summer morning and the first rays of sunlight kiss your face.
The air is pure and fresh.
You breathe deeply and catch the scent of eucalyptus trees and flowers.
You're barefoot and you feel the grass and the earth beneath you.
Being barefoot makes you feel grounded and you can feel the connection to the nature around you.
You hear the buzzing around you as bees begin their day,
Dancing around the flowers.
A gentle breeze blows,
Bringing a pleasant sensation to your skin.
Step by step you walk across the meadow ahead.
The ground beneath your feet is soft and pleasant.
The meadow is filled with different wildflowers and grasses swaying in the gentle breeze.
In the shade,
The colorful flowers and grass are still covered in dew.
The water droplets glisten in the morning sunlight.
You spread your arms and let your fingers glide through the blades of grass,
Feeling the tickle on your fingertips.
You continue on until you come to a wooden path.
Mindfully you walk step by step,
Appreciating the beauty around you.
You are approaching an orchard and from a distance you can already see the juicy and colorful fruits.
The light dances through the leaves of the trees as you walk past them and you admire them in the full splendor.
Peaches,
Plums,
Any fruit you can imagine.
You reach out your hand for a peach and feel its softness with your fingertips.
Taking another step closer to the tree,
You can smell the fruit making your mouth water.
Feel the sensation in your mouth.
You continue on,
Following the path through the orchard and you see a huge oak tree standing tall on a small hill.
Following the path you settle beneath the tree's shade,
Letting your gaze wander.
You take a deep inhale here,
Pause and exhale.
You hear the rustling of the leaves and observe the shadow patterns on the ground that are being created by the sunlight shining through the leaves.
You sit there in silence and enjoy the view of the gardens.
You notice the blue sky with its little white clouds above you.
A day that couldn't be more perfect and you're grateful for the little things in life.
Take a deep breath through your nose,
Feeling your abdomen and your chest rise.
The burden lifts from your shoulder and exhale through your mouth.
Now slowly come back to your space.
Wiggle your fingers and toes.
Notice the sounds around you and slowly flutter your eyes open.
In our daily lives we often forget how important the little things are and how much joy they can bring us.
I hope this little journey helped you distance yourself from your racing thoughts and provided some clarity and peace for your day.
I wish you a wonderful day ahead and hopefully until next time.
