This meditation will help you to relax with a guided visualization of relaxing and having a nap in your backyard after a long day.
There is no ending bell so that you can doze off into a short sleep if you choose.
Start by finding a quiet place where you won't be disturbed for the next 15 minutes and where you can go to sleep if you like.
Settle yourself into a comfortable position,
Adjusting your clothes as needed.
Know that you are free to move anytime during the meditation.
Feel the breath moving in and out of your body.
Notice where the breath feels most present for you.
Maybe in your nose.
Maybe your belly.
Maybe your chest.
Follow the breath as it moves in and out of your body and let yourself be soothed by the rhythmic flow.
In and out.
In and out.
Picture yourself in a cozy house in the summertime.
It's been a warm day and the air is starting to cool down.
This place is safe and calming for you.
Here,
In the kitchen,
You stand by the sink gazing out the window at the lush garden in the backyard.
The kitchen is empty of people now and the dishes are drying in the rack.
You can hear happy chatter from the front room as your guests enjoy the time together.
It's wonderful to have a few moments to yourself and you slip outside into the warm evening air.
You breathe in and sigh.
The porch extends along the back of the house with steps leading down to the yard.
As you cross the porch,
The boards creak with a familiar sound under your feet.
You count down backwards a number of steps as you make your way to the grass.
Five.
Four.
Three.
Two.
One.
It's such a treat to be barefoot and you leave your shoes at the edge of the yard.
The grass feels fresh and soft.
Just to the left of the steps is a cushioned lounge chair.
You walk to it and settle down in comfort.
Your feet spill over the edges into the grass and you wiggle your toes and squish the blades with a peaceful smile.
You raise your feet up onto the lounge and stretch your legs out as you lie back.
It's been a long week but now the weekend is here.
The smells of your barbecue dinner linger pleasantly on the cooling coals nearby.
With one hand resting lightly on your stomach,
You feel contented gurgling of your full belly.
It's so nice to sit in the cooling evening air.
It was a busy day full of work and chores and visiting and laughter.
Now the chores are all done and you are free to simply enjoy the nearby sounds of the neighborhood as everyone winds down for the day.
Somewhere down the block there are kids playing.
They laugh and giggle happily with each other.
Next door you can just hear a news program drifting through an open window.
Further away the distant sound of a lawnmower as a neighbor slowly finishes up their yard work for the day.
The setting sun filters through the leaves and is warm on your face.
There is just the slightest breeze that ruffles your clothes.
As you sit,
You hear the birds singing their own evening lullaby.
You feel grateful for this moment and you relax into it.
You keep your eyes closed and let yourself doze off for a few moments.
You know you won't be disturbed and you can head back inside after you rest for a short while.
You allow your breath to deepen and your body to relax more.
Thoughts still come and go but you pay them no attention.
For today your work is done.
Your body is so relaxed.
Your breath stays even and deep.
Allow yourself to drift in warmth and relaxation.
The day is done.
Rest.
Relax.
If you choose,
You may enjoy a few more moments to sleep and relax.
Otherwise you may start to awaken your body,
Taking some time to stretch your limbs and deepen your breath.
Whatever you choose,
Go forward with a sense of peace,
Calm and relaxation.
