Hello and welcome to this guided visualisation meditation for your perfect day.
When you're ready find yourself in a comfortable seated position or you can be lying down if you prefer.
Whichever one just make sure you're super comfy,
You've got no interruptions,
That you are completely relaxed.
Now I want you to close your eyes and we're going to take three centering breaths.
Breathing in through the nose and out through the mouth.
And again in through the nose and out through the mouth.
One final breath in through the nose and out through the mouth.
Now I want you to open your eyes and take in the room around you.
What can you see?
What can you hear?
What's the temperature like?
Now close your eyes and I want you to take another deep breath in,
In through the nose and a big sigh letting it out through the mouth.
Now with your eyes closed I want you to visualise this room that you're in.
What can you see around you?
What colours are there?
What's hanging on the walls?
Is there a window?
Now moving on from that room I want you to tune in to how you feel right now.
Listening to your heartbeat,
Any buzzing sensations on the skin,
The temperature of the air,
The coolness of your breath as it moves in through your nose and the warmth of your breath as it moves out.
Just completely tuning in to your body,
Where you are,
Right here,
Right now and if you feel your mind start to wander that's okay.
Just notice and bring it back.
Feel the sensation of clothing on your skin,
Of air coming through your nose and out through your nose.
Just bring yourself back to your body.
Now I want you to visualise waking up on the most beautiful morning in your favourite place.
What can you see around you?
What does the room look like?
What's the temperature of the air?
Are you by the beach or near a forest or high up in the mountains?
See all that's around you in this place that you love.
What can you hear?
Are there birds or bells or the sound of waves against the shore?
And as you move out of bed and you pad your way towards breakfast,
Who's around you?
What are they doing?
How do they make you feel?
And as you sit down to eat your first meal of the day,
What is it?
What does it taste like?
How does that nourishing food make you feel?
And as you take all of this in,
All of these feelings and these smells and these sights,
You move to go and do that one thing that makes you feel so amazing,
That gives you so much happiness and joy.
You're heading out to go and do that thing that lights your soul on fire,
That makes you laugh till your belly hurts and brings you the biggest smile on your face.
Maybe it's walking with friends down the beach or surfing the smoothest waves or spending time with family or getting out in nature and enjoying everything she has to offer.
Whatever it is for you that you absolutely love doing on this,
Your favorite day,
Your perfect day,
Notice what you can see,
What you can smell,
What can you hear and how is all of that making you feel.
And now you're heading back home to that place where you feel so safe and so happy and you're with the people that you love that care about you too.
Maybe you're sharing a meal or playing games or watching a movie,
Whatever it is,
Really soak in that feeling of love,
Of happiness,
Of complete and utter contentment.
And I want you to take a deep breath in and let it all out through your mouth and put one hand on your heart and one hand on your belly and with that amazing most beautiful day letting all of those feelings wash over you.
Let them sink into your skin,
Into your heart,
Into every cell in your body and I want you to bring a smile to your face and remember how this perfect day made you feel.
Now take three deep breaths in through the nose,
Fill up those lungs and release through the mouth.
Again in through the nose,
Filling up the belly,
Filling up the lungs and let it go in a big sigh.
One final deep breath in through the nose,
Deep into the belly and release,
Letting out a big sigh,
Releasing all of that air and returning back to your normal breath.
Start to wiggle your fingers and your toes,
Becoming aware of the surroundings.
Coming back to your body,
Feeling the temperature of the air around you,
The sounds,
The smells.
Coming back to the present moment and when you're ready,
Open your eyes.
Now with this practice if you found the visualization tricky that's okay.
Visualization is like a muscle,
The more you practice the easier it gets.
So come back to this practice and you'll find that the more you do it,
The more colorful,
The more creative that visualization will become.
Thank you for joining me,
Have a beautiful day.
