This guided imagery meditation will help you to relax and energize your body by visualizing the beautiful parts of nature.
Find yourself in a comfortable seated position.
You can use whatever position makes you feel comfortable,
Whatever makes you feel at ease and completely pain free.
If you need more support you can sit on a meditation cushion,
Hold onto a pillow,
Sit up nice and tall,
Put your hands on your legs,
Keep your shoulders relaxed,
Close your eyes and breathe deeply.
Take a moment to appreciate this moment,
This time to explore your emotions,
Your feelings,
Your inner voice.
Now close your eyes if you feel comfortable doing so.
Imagine you are out for a long walk into nature.
You are walking and walking and you can feel nature all around you.
Visualize a green meadow of the greenest color that you like the most.
Visualize an extension of green grass that extends to a nearby forest.
You see the green grass,
The green reflections of the sun on the meadow.
You extend the look towards the forest and you see leaves of all possible green tones.
It's relaxing,
Very relaxing.
The sun is reflecting in the green leaves of the trees and a myriad of delicate shades of green are formed before your eyes,
Echoing each other,
Creating a green three dimensional space.
It is beautiful and you enjoy it.
You breathe calmly,
Pure air,
Full of the oxygen produced by the trees of the forest.
You find yourself breathing a green,
Relaxing air.
With each breath you relax more and more.
You listen to the sounds of nature,
A sound passing between the leaves of the trees.
It is relaxing,
Very relaxing.
You hear the sound of the wind in the leaves and relax more and more.
You stop for a moment,
Observing the green meadow,
The old sanctuary trees,
Their beautiful leaves.
Now you hear a sound while walking.
You hear it closer and closer.
It's calming,
Relaxing,
It's water.
It's a canal that passes in front of you.
Be aware of your rhythm,
Of the flowing water.
The water is crystal clear.
It flows over and over again.
You walk by the river,
Following its natural flow.
Observe the canal barges floating and passing by.
They soothe your soul as you imagine these are your worries,
Your fears,
But they are going away.
Feel how you enter the river,
But you don't swim.
You immerse yourself in it and let your body float without making any movement.
Let the river carry you in your imagination.
Feel how the river modifies its flow and increases and decreases its intensity.
Be still,
Although the rhythm of the river changes.
Feel your breath and try to keep it as deep and stable,
Even if in your imagination the river flows faster and faster.
Now you see a beach on the horizon and you walk to get there.
You follow the stream and at its flow and at its pace you get there.
Visualize the small beach nearby the canal,
The blue sea,
The golden sand.
You lie on the sand and it is delightful.
The energy of the sun accumulated in the grains of sand penetrate your back,
Relaxing you.
You feel that accumulated heat and how it spreads in your back.
It's relaxing.
It's very nice.
The blue sea,
The blue sky without clouds,
The sound of the wind on the leaves of the trees behind you.
The sun strikes your arms and you feel the warmth more and more.
The sun warms your chest and your legs.
Your legs,
They sink heavier in the sand,
Relaxing you more and more.
You hear the rhythmic and balanced sound of the waves that seem to rock in this calm blue sea,
Under this precious blue sky.
You hear the sound of the wind.
You feel the canal waters becoming one with the sea,
Listening to its flow and its energy expanding and expanding.
The feeling of the touch of the sand between the toes.
You become aware of your body and mind,
Resting,
Relaxed,
More relaxed.
Stay like this for a few minutes and slowly recover the consciousness of your body.
Start moving your arms and feet and slowly open your eyes.
Sit up slowly.
Now you know what it feels like to float and flow in the river of life.
Take this feeling to all of your daily actions and thoughts.
