Hi,
Welcome to this meditation in which I'll take you on a journey.
I'm Yana and today I'll take you to your dream garden.
So let's make yourself comfortable,
You can lie down or sit up.
And if you feel up to it,
Please close your eyes.
When you're ready,
Imagine standing on a beautiful open place.
This place will become your dream garden,
Because you can design it however you want.
Look around you and you'll see an easel and as you approach it,
You see brushes and paint.
You can use them to paint whatever you want.
So let's start by creating the foundation of your garden.
Imagine scattering flower seeds all around you.
What do you want to see grow?
Perhaps you want more self-confidence,
Kindness to yourself or to be proud of yourself?
Think about what you want to grow and scatter those seeds around you.
The seeds need time to grow into beautiful flowers.
So days,
Weeks and months go by and your seeds become bulbs underground.
Slowly the bulb blooms above the ground.
Imagine what you want to grow slowly blossoming too.
How does that feel?
To help the flowers grow,
They need water.
Now it's your turn to water your bulbs.
And if you like,
You can also make rain with your fingers.
Gently tap your fingers on your head and imagine rain falling down on you.
Tap your fingers slowly down the front of your body to your feet.
With all that rain,
The flowers can grow tall.
Look how big and beautiful they've become.
But what else do flowers need to bloom?
Yes,
That's right,
The sun.
Feel the warm rays of sun warming your body and making the flowers grow even more.
A warm gentle breeze starts blowing and you rock gently with the wind.
Your garden is now full of beautiful shiny flowers.
And that means the foundation of your dream garden is now complete.
So now it's your turn to add the finishing touches.
Take a brush and some paint from your garden.
What do you want to paint in your dream garden?
Take your time to paint anything you want.
Do everything as possible and aloud because this is your safe and happy place.
Just for you.
When you're finished painting,
Look around you.
What a beautiful place is this.
And it's all yours.
Maybe you want to dance,
Jump or hop in your garden.
Or maybe you just want to lay down and enjoy this quiet calm place.
Then suddenly you see a pigeon flying towards you.
The pigeon flutters above your head for a while and then lands beside you.
It says,
Hi,
I've got a message for you.
Take the note hanging on my paw.
When you open the note,
You see a message.
And it says,
I can always return to my dream garden,
My own safe place.
The pigeon flies away and you read the message once more.
I can always return to my dream garden,
My own safe place.
And then it's time to leave this dream garden.
Feel how you're lying or sitting down.
No longer in your dream garden,
But here,
In this space.
Feel how your body touches the bed or sofa.
And take a moment to consider how you feel right now.
Maybe you feel calm,
Happy,
Sleepy or something else.
Everything is okay.
Now take a deep breath in through your nose and sigh it out through your mouth.
Let's do that one more time.
So take a deep breath in through your nose and release it with a long sigh.
And if you've become sleepy,
Please allow yourself to drift off and maybe dream about your garden.
Thank you for traveling with me.
