Hello and welcome to this meditation.
Today we're going to practice visualization that will help you find peace and gratitude.
So let's take these first few moments to settle in.
Find a comfortable position,
Be that lying down or sitting.
Being mindful of your posture and looking to make yourself just a little bit more comfortable.
When you feel ready you can close your eyes and begin to relax.
As you allow your breath to flow freely now I would like for you to clear your mind.
The idea isn't to get rid of your mind altogether but to encourage a smooth flow of breathing in and breathing out.
Begin to set an intention that brings peace to your mind.
And as you breathe out let go of overthinking,
Let go of stress and anxiety or releasing anything that is distracting you from this experience.
Now with one more nice deep inhale and a slow exhale bring all of your attention within.
Noticing your breath noticing how your body feels going deeper and deeper inside.
The outside world begins disappearing and a new scene slowly appears around you.
Perhaps different shapes and colors come to view,
Slowly brightening and sharpening as you look around.
You find yourself in a lush garden surrounded by bright green bushes beautiful statues,
Vibrant plants and flowers.
Take a moment to look around and drink in your new surroundings.
You are the creator here so dig deep into your imagination and paint this scene while letting your creative juices flow.
Feel the soft grass beneath your feet hear the birds flutter and sing in the trees breathe in the fresh crisp air make it all real Walking slowly forward now you notice a path before you its stones are smooth glistening in the sunlight go ahead and step on this path and continue to walk forward being curious about where it leads you begin to notice with each step you take you are becoming more and more relaxed peacefully following this gently winding path soon you hear trickling water and find yourself before a great stone fountain take a few breaths to visualize this fountain noticing the subtle details and the curves and the color of the splashing water you know that the water in this fountain is here to refresh you you eagerly cup with your hands and dip them into the flow bringing your hands to your lips you sip the water,
Drinking every last drop you feel overwhelmingly grateful for this water a deep appreciation you have never experienced before you are so thankful for this healing and rejuvenation and thankful for the opportunity to give your body what it needs one more cup your hands and gather more water drinking more slowly now as you continue to express gratitude for this experience this fountain inspires you to appreciate the gifts in your life this fountain never goes dry so as long as you keep gratitude alive in your heart it will continue to flow and you can feel the water flowing through your body inspiring even more gratitude to arise within you imagine the water that flows from this fountain nourishing it,
Seeping into the soil and traveling up every root of every plant,
Every flower every tree,
Providing water for birds and small animals that call this garden home notice the way that the water invigorates all these living things the way it invigorates your body the grass beneath your feet is supple the trees above you are strong and their leaves glistening in the sun fill in your hands you fill your own cup with gratitude expressing thanks along with all the living things around you there is enough for everyone and you are always welcome to come here to this peaceful sanctuary to have the ability to fill up your cup and anytime you've forgotten to appreciate the very essence of life you're called here to bask in this divine experience of receiving and expressing gratitude bring to mind all the areas of your life that could use a sprinkling of gratitude hold them in your mind's eye as you breathe easily and hold the water in your cupped palms once more gracefully you pour the sacred water into your cup gracefully you pour the sacred water on the areas of your life that have any stagnancy be that your home or your work your relationships,
Your health allow this water to heal and rejuvenate all those areas too as you begin to do this you envision your life perking up and blossoming with this renewed energy appreciation flows effortlessly from you as effortlessly as the gentle water flowing from the fountain breathing easy simply enjoy your time in this garden for the next few moments peaceful and relaxed now it's time to bid the garden bug goodbye once again expressing thanks for this experience and slowly following the pebble path back to the beginning remembering you can come here anytime or you can stay as long as you'd like but when you're ready,
Allow the garden to fade from view with your next exhale and as your current surroundings materialize inhale deeply wiggling your fingers and toes exhale,
Letting go of any other things that need to go before you open your eyes you can always return to this garden whenever you need to fill up your cup with gratitude thank you have a great rest of your day
