Guided Visualization For Relaxation

All right.

Let's go ahead close our eyes.

Let's find the space in our body that feels stable and still bringing the awareness on our breath really anchoring on the stability and the stillness of the breath and the movement.

And let's give ourselves a nice reset by taking three deep breaths.

Breathing in through the nose and exhaling through the mouth.

Inhale.

Inhale.

Inhale.

Letting the breath settle down.

And see if you can drop down from your head from your brain being aware of your brain letting the awareness drop into your heart.

And see if you can relax the breath with this connection with the heart.

And if there are thoughts in the mind letting them exhale out and disappear.

Bringing your attention bringing your awareness and the softness of your heart.

Bringing your awareness to this tenderness in you.

See if you can anchor a little bit more on the breath by being a witness to the movement of the breath.

Notice how the breath is moving in the body tonight.

Letting your inhales land all the way in your belly.

And letting your exhale release from the top of your head.

Letting yourself to breathe gently yet fully.

Towing down the breath just enough so that there is ease.

Whenever distractions come up gently bring yourself back to breath.

And if distractions come up,

The to-do lists come up,

The thoughts come up,

Just use your breath,

Use your exhale to release them.

And just watch as they fade away from your awareness.

Keep breathing.

Taking a moment to check in with your body.

Notice how your sacred body is feeling tonight.

Are there any areas in your body that are calling your attention?

Is your body feeling any pain,

Any soreness,

Any heaviness?

Just notice those areas in the body and with intention guide your breath in that part of the body.

Infusing the breath with more love to break down any tension that the body might be feeling tonight.

Taking a moment to connect with your heart.

To see what emotions are active in your heart tonight.

Are these emotions?

Feels like a baggage from a past,

Past experience,

Past relationship.

Are these emotions feeling unprocessed stuff?

Or are these emotions feeling joyful?

Using your breath,

Exhaling out all that you're ready to go emotionally.

Breathing in this deep permission,

This deep acceptance for your emotions.

Then exhaling out all that doesn't serve you anymore.

Let's take a moment to tune into our mind.

Notice how your mind is feeling tonight.

What kind of thoughts are occupying the mind?

Are these the self-loving thoughts?

Or are you feeling any chaos in the mind?

Using your breath,

Guiding your breath to the brain,

To the mind.

Clearing out any clutter that we might be holding on to unconsciously.

Wherever you are today,

Feeling physically,

Emotionally,

Mentally.

Bringing in deep acceptance for your experience.

Deep acceptance for feeling blah or feeling the joy with neutrality.

Taking a moment to set an intention for your meditation practice tonight.

What are you ready to let go?

What would you like to experience more of?

Maybe it's a word that comes to your mind.

Maybe it's an image you're getting.

Maybe a thought or two that's coming up.

Accepting your intention,

Giving it your conscious awareness,

And releasing to the universe with one deep breath.

Inhale.

Inhale.

Inhale.

Inhale.

Inhale.

Keep breathing.

Whenever distraction comes up,

Gently bring yourself back to breath.

Today I would like to invite you on a journey.

A journey of visualization,

A journey of imagination.

And today I would like you to decide on what journey you want to embark on.

I would love for you to pick a destination,

Your dream vacation destination.

Maybe it's a city that comes to mind.

Maybe it's a country that you're looking at.

Maybe it's a special beach that holds memory for you.

Maybe it's a special place,

A home that you grew up in,

Your family home.

Or maybe it's not any specific place,

It's just being in the nature.

And if you could pack your bags and embark on this journey to your dream vacation.

Magically teleport yourself in a train,

In a bus,

In an airplane,

Or maybe you're taking a walk.

Let's take a moment to be on a journey.

Let's take a moment to take our steps forward,

To cover the distance.

And to be here now in this journey.

Letting go any hurry in getting to your destination.

Letting go of any anticipation.

Really watch yourself as you sit in a train,

Or an airplane,

Or a bus,

Or you walk,

Or maybe you're riding a bicycle.

Maybe you're running.

Just simply watching what this journey entails.

Maybe you're on a train and watching the train go through the tunnel into the deep forest.

Looking at the greenery around you.

Maybe you're hearing the sound of the train.

Maybe you're walking,

Taking one step at a time.

Connecting with your feet on the ground,

On the earth.

Feeling the sunshine on your face,

On your body,

On your skin.

Taking one step at a time.

Or maybe you're riding a bike.

Maybe you're even riding a horse.

Maybe you're in an airplane,

Maybe sitting by the window looking at the sky.

Looking at these clouds around you,

This beautiful sun that's shining at you.

See if you can breathe and enjoy the journey without worrying about the destination.

Keep breathing.

And I would like to invite you to witness as your journey comes to a completion,

As you are being brought to your dream destination.

Allowing this not just be a place but the full experience.

Maybe your experience includes hopping out of this train or bus or the bike or plane and going straight to a place.

Maybe going straight to the beach in your swimsuit.

Maybe you're headed to a party.

Maybe you're going for a hike.

Maybe you're looking at the glitter,

The hustle and bustle of a big city.

Maybe you're finding a cave to sit down and meditate.

Maybe you're sitting by a waterfall,

Maybe you're in Vegas in a cute little dress partying away.

Maybe you're celebrating with your loved ones,

Allowing yourself to define an experience that you're really longing for.

And just take a moment,

Take a moment to immerse yourself in this experience.

Maybe you're at your birthday party as a little girl.

Maybe you're climbing a mountain,

Or maybe you're simply resting your head in your mother's lap,

Allowing yourself to really soak in,

Really define this experience.

Just breathe as you connect with your surroundings,

As you connect with your environment in this visualization.

Are you seeing people around you?

Notice who's showing up in this experience.

Are these people encouraging you?

Are these people connecting with you heart to heart?

Are these people enjoying with you,

Laughing with you,

Showering their love on you,

Allowing yourself to have it all,

Whatever experience that your heart is longing for,

Allowing that shower of love from your family,

Your friends,

Allowing these joyful times,

Connecting with everybody,

Maybe you're in the nature,

Allowing yourself to connect with every element of the nature.

Keep breathing.

Whenever distractions come up,

Gently bring yourself back to breath,

Back to witnessing the inhale and exhale.

Notice how your experience is unfolding now.

Maybe you're with a loved one,

Experiencing such deep connection that you don't even get to experience in regular day to day life.

Maybe you're in the nature,

Feeling so balanced,

Feeling so harmonized internally.

Maybe you're hearing the water,

The beach,

The waves in the ocean,

The waterfall,

The water sound,

Maybe you're hearing the birds chirping,

Maybe you're watching as a big group of loved ones cheer for you,

Root for you,

Maybe you're with a loved one sharing intimate moment,

Or maybe you're enjoying all of the above.

See if you can allow yourself to have it all.

And if there's any resistance that comes up,

Go ahead,

Take a deep breath,

Exhale out that resistance as you bring yourself back to your heart,

To what feels authentic to your heart,

To whatever your heart desires and longs for.

Are there any special conversations you're having?

Allow yourself to just be.

Just being with this experience.

Opening your senses even more as you take it all in.

And let's take a moment to bring our awareness to our heart and asking our heart,

Asking our inner being,

How can you enjoy these moments more?

What can you do in present time to bring in more present,

More presence,

More connection?

What can you do now to bring you closer to this experience that you're just having in your meditation?

Maybe the answer you receive is giving a call to a loved one.

Maybe the answer you're getting is to be creative in organizing a date night with your loved one.

Maybe it's cooking your delicious meal.

Maybe it's booking a trip for later this year.

Maybe it's about feeling the closeness with yourself.

Maybe it's about taking a break in your busy day to reconnect,

To reconnect with your heart.

Deep brass day.

Taking a moment to connect with this place,

This destination you are in,

This experience you are in and asking yourself,

Your inner being,

If there is any message that is coming forward around this space,

Around this location.

Maybe there is a special meaning attached to you being in a party or you being in the nature.

Notice what message,

What communication this destination is bringing up for you.

Using this as a way of understanding yourself more,

Deepening your connection with yourself more.

Asking yourself why were you brought to this space,

This place?

Are you seeking more solitude?

Are you seeking more connection with others?

Are you at the deepest core of your heart simply longing for love and acceptance?

Are you looking for more freedom?

What is that deepest desire that you are feeling?

Giving yourself communication,

What can you do to fulfill that desire?

Taking a moment to wrap up this communication.

Taking a moment to wrap up any other conversations we are having with other people in our visualization.

Taking this destination,

Taking your experience and saying goodbye for now.

Bringing yourself back to that journey and this time the journey to come all the way back in your room,

All the way back in your body.

And maybe you will need to cover that same plane ride,

The same bike ride,

The same train ride or the walking or the running.

Allow yourself to magically take that journey and when you feel complete,

Magically bring yourself back to your body.

Back in this room,

Back to connecting with the breath.

Connecting with the breath and just witnessing as the breath moves in and out of your body.

Bringing yourself in this lovely communion with yourself,

With your breath.

And whenever distractions come up,

Gently bring yourself back to breath,

Back to inhale and exhale.

And when you feel complete,

Gently bring yourself back to breath.

Letting your breath hold all that you're longing for in this moment.

The desire to connect,

The desire to feel loved.

The desire to celebrate,

The desire to experience joy,

The desire to explore.

And simply inhale that desire whatever you want.

Bringing it all the way in your body,

In your belly.

And exhale out any resistance to that desire being met or any energy that doesn't represent that experience that you long for.

Coming back in this communion with your breath.

And simply witnessing as your body gently begin to open up to receive your breath.

Keep breathing.

Seeing a giant golden sun above your head,

Bringing all your energy back in this golden sun to the highest vibration that you can receive tonight.

Popping that sun and filling you in with this golden light.

Every part of your body from your head to toe.

Letting your entire body vibrate in gold in this replenishment.

Let's go ahead take a deep breath.

Inhale.

Gently wiggle your toes,

Wiggle your fingers and slowly open your eyes.

Stretching your body.

Bringing yourself out of the trance.

Bishop.