Thank you for joining me for this meditation.
I'm so happy to have you here to embark on a journey to find your perfect meditation paradise.
Your meditation paradise is a sanctuary within you,
A place where you can always find safety,
Freedom and peace.
This meditation incorporates a significant visualization component.
I want you to remember there is no right or wrong way to visualize.
Whether it's images,
Sensations or a whole movie playing in your mind,
Any form of visualization is welcome today.
Let's begin by finding your meditation position.
Choose a posture that suits your body today,
Whether sitting on a chair,
Cushion or lying down.
The idea is to feel comfortable,
Yet alert.
If you are comfortable,
Gently close your eyes or soften your gaze and then start to bring attention to your physical body with a quick body scan.
From the sole of your feet to the crown of your head,
Releasing any tension you might find,
Particularly in your shoulders,
Your jaw,
The skin around your mouth,
Your eyes and between your eyebrows.
When you're ready,
Shift your focus from your physical body to your breath.
Notice the natural flow of your breath,
Feeling the rise and fall of your abdomen and chest or the sensation of the air passing through your nostrils.
Take a few moments to simply be here with your breath.
Now I invite you to find in your mind a place where you feel completely safe and free,
Your perfect meditation spot.
This could be a familiar place filled with joyful memories or an entirely new setting.
It can be indoors or outdoors,
Your choice.
Take a few breaths to visualize this space,
Adding details with each inhale and exhale.
What do you see?
Are you surrounded by cozy pillows and blankets in a warm room or perhaps are you surrounded by greenery,
Mountains or a serene beach?
Is there a soft glow from candles or is the natural light streaming through windows or trees?
What sounds do you hear?
Do you hear the gentle crackle of a fireplace or the sound of ambient music or can you hear the sound of nature around you,
The chirping of birds,
The sound of flowing water?
What textures can you feel?
Are you seated on a soft cushion or chair?
Do you feel grass or sand beneath your feet?
Are there any scented smells in the air?
Maybe you can smell the aroma of essential oils or incense or perhaps it's the smell of the ascent of wet soil after the rain,
The perfume of blooming flowers or the freshness of pine needles.
Take your time to explore every detail of your meditation paradise,
Allowing it to become more vibrant and lifelike with every breath.
Immerse yourself purely in this tranquil setting,
Feeling a sense of calm and contentment.
This is your personal meditation paradise and for the next couple of minutes allow yourself to stay here,
Just breathe in,
Just spin,
Just enjoying the magic your mind can create.
When you feel ready,
Gently start to let go of the visualization of your paradise and bring your attention back to your breath.
Take a few deep breaths in and out of your nose,
Grounding yourself in the present moment.
Slowly become aware of the space around you,
The surface beneath you,
The temperature of the room,
The sounds nearby.
Then start to invite gentle movements into your body,
Moving fingers and toes,
Maybe rolling shoulders,
Any movement that you need to do.
Finally,
If your eyes were closed,
Softly open them,
Fully returning to the present moment.
I am Gaby Mier Yteran and thank you for joining me for this journey to find your perfect meditation paradise.
