Waterfalls, Ponds, And Deep Calm: A Guided Visualization

Before we begin today's meditation,

Find a comfortable position that you'll be able to maintain for at least 30 minutes.

You might like to choose to sit in a chair,

Lay on the floor or sit on a cushion on the floor.

Whichever you choose,

Ensure your spine is straight yet relaxed,

Not rigid or tense but dignified.

If you are sitting in a chair,

Have your feet gently but firmly placed on the floor,

Barefoot preferably to ground and connect you to the supporting energy of Mother Earth.

Arms and hands gently and loosely resting on your thighs or in your lap.

If at any time you feel you need to adjust your position,

Feel free to do so.

Or even if your body starts to sway as energy rises up,

Again feel free to do so.

As you find that comfortable position that will support you through your meditation today,

You can slowly and gently close your eyes.

This meditation is a time for you,

A time to allow yourself to just be.

Release and let go of the to-do list in your head.

You don't need that now.

Gift yourself this time to be fully present,

Allowing yourself to let go of any stresses or worries from the day or anything that is left on your to-do list.

They will still be there later on,

But for now just allow yourself the time to be with you.

You are the most important person in your life.

By allowing yourself time for meditation,

You're gifting yourself time to get to know yourself,

To just be,

To just be you.

Allowing all the roles that you play in life to just drop away.

Your masks that you wear to just drop away.

The various hats that you wear throughout your day,

Your week,

Your life.

Just allow them to fall away and be completely present with you.

Releasing the mind chatter as thoughts arise and come into your mind.

Perhaps you might like to acknowledge them,

Even thank them and then release them.

Like clouds passing through the sky,

Perhaps even visualize them floating away.

Attaching no judgment to them,

Just allowing them to come and go.

And then coming back to your point of stillness,

Which is always your breath.

You might like to take a nice big deep breath now and take it right deep into your belly.

And then as you breathe out,

Release a big exhalation.

As you breathe in,

You might like to breathe in a feeling of peace.

Allow that peace to really fill your body.

Each time you exhale,

Visualize and feel yourself releasing any of those things from the day.

That you can now let go of.

Allowing your breath to move through.

With each new breath,

Bringing a new life.

Each exhalation takes your old stagnant energy that you no longer need anymore out of the body.

Each new life giving breath connects you to the present moment and fills yourselves with new life.

Again,

Each exhalation taking away the old stagnant energy you no longer need.

Perhaps now you might like to feel that breath passing through the tip of your nose.

Into your nostrils,

Down the back of your throat,

And right down into your belly.

See where it is that you connect mostly with your breath.

Whether it's the tip of the nose as it passes through into the lungs or the belly.

Paying attention as it moves through you.

Again,

Without any judgment or any desire to alter your breath.

Just simply notice.

Perhaps you notice the pause at the end or in between your breaths.

The stillness just before that breath turns around.

That might be your focus point,

Your point of stillness.

Gently bring your awareness to your sense of touch.

Notice how your bottom feels against the seat in the chair.

Or if you're lying down,

Your back and your legs against the carpet or floor.

How your feet feel against the floor beneath you.

Perhaps you notice the fabrics of your clothing sitting against your skin.

Are they soft,

Cold,

Light and thin or heavier and thicker?

Just noticing without any attachment or judgment to what you feel.

You may like to bring your awareness to notice the sounds that you can hear.

Sounds that are in the room or perhaps outside.

It could be birds chirping or cars driving past.

Perhaps you can hear the wind in the trees.

Or it could be air conditioning or a fan whirling.

Dogs barking.

People talking.

Or music.

Just again noticing without any judgment.

Any sounds that are present for you.

On your next inhalation you might like to take that breath all the way down to the feet.

Allowing that breath that brings new life to thank your feet and give them gratitude for all that they do for you.

And on the exhalation taking out any old stagnant energy to allow your feet to feel renewed and refreshed.

During the meditation as thoughts enter your mind,

Return your focus to your breath.

You might like to think of it as your anchor point throughout your meditation.

You may like to visualize yourself in a place of nature.

Perhaps taking yourself to a waterfall.

You might like to go over to this waterfall.

Standing underneath it if you wish.

You may begin to feel beautiful,

Cool,

Gentle water flowing over your body.

Maybe you feel it starting at the tip of your head and dancing above your crown.

Trickling down over you.

Bringing revitalizing coolness to your face,

Your eyes,

Your nose.

Cheeks and your mouth as it passes your lips and connects with your skin.

Sense it dripping off the lobes of your ears.

Just allowing this beautiful cleansing water to flow all over you.

Giving life to the cells in your body.

Softening and relaxing your muscles as the water flows over you.

Caressing your skin.

Washing away any stresses or worries you may have.

Each drop of water there to soften and ease your body.

Feel it running down your arms.

And over your hands as it dances on your skin.

Dripping off the ends of your fingertips as the sunlight illuminates each drop passing over you.

Down your back and torso.

Gently massaging your skin and muscles as it washes over.

Loosening any tension that you may have had.

The cool water refreshing,

Regenerating and comforting the muscles in your legs as it glides across.

Over your knees and the backs of your knees.

Flowing down your shins and calves.

Softening your ankles.

Your heels.

And resting on the tops of your feet.

Feeling the water between your toes.

And pooling and resting under your feet.

Water is covering you from head to toe.

Gently caressing your body.

Allow yourself to feel the calming,

Relaxing and cleansing effects of your waterfall.

As it allows each muscle to just soften.

Noticing how your body feels now.

Taking away anything that you don't need.

Rejuvenating every cell in your body.

And when you're ready,

You might like to step out of that waterfall and begin walking slowly.

You may notice a large,

Deep and beautiful pond.

At this pond sits a huge lily pad.

Right on the edge.

Floating happily amongst some smaller ones.

Becoming aware of a bright green frog sitting on the bank of the river.

Or the back of the pond.

As it decides to jump over onto the lily pad.

Where he can rest and catch and eat bugs as he does so.

You might like to take a closer look at the water in this pond.

Noticing the way it moves.

Is it completely still?

Or can you see ripples moving across the water?

As you bring your awareness to this scene.

Perhaps you begin to notice the other surrounds.

Maybe there's some other plant life in the area.

Are there shrubs,

Grasses,

Flowers?

Or trees?

If there are flowers,

What colours are they?

What shape are they?

Are they open or closed?

Noticing around you,

Many forms of insects busying themselves around the pond.

Bees,

Dragonflies,

Butterflies.

Perhaps brightly coloured beetles.

There might be birds.

Different varieties,

Colours,

Sizes.

Some perhaps are in flight.

Some might be resting in the trees.

While some might be drinking from the cool water.

You might like to notice the sounds that these birds are making.

What colours can you see as you look around this space?

What smells do you notice?

Maybe the smell of the water.

The trees.

The grass.

The perfume from the flowers.

This space is so peaceful and calming.

All beings living in harmony together.

Allow yourself to connect to the feelings of peace,

Harmony and calmness.

Allow yourself to just spend some time in this space in complete quiet.

Just for you.

Just for you.

Slowly and gently.

When you're ready.

Bring your attention and focus back to your breath.

Perhaps you might like to reconnect with the sensation of the water.

Flowing over you.

Underneath that waterfall.

The one that was there just for you.

Feeling the sensations against your skin.

Allowing that sensation to bring you back.

To the present moment.

Begin to notice and become aware of the sounds that you can hear.

Either in the room or outside the room.

Perhaps other people.

The wind.

Bring your awareness back to the sensation of your bottom against the chair.

The fabrics against your skin.

Noticing how it feels.

Are those fabrics light?

Or are they heavy?

Just noticing the sensations.

In your body.

To bring you back to the present moment and the room.

Taking a deep breath.

Following that breath.

In through the nose.

Past the tip of the nose.

Right down into your belly.

Then watching it as it flows back into your body.

Look out.

Becoming aware of your body now.

Connecting back in.

You might like to give your fingers a little wiggle.

And perhaps your toes a little wiggle.

Bringing your attention fully to the present moment.

And as you give your feet a little wiggle.

You might like to take your breath down into them again.

Just a nice big deep breath.

Give your fingers and hands another little wiggle too.

And then when you're ready.

And completely in your own time.

You can slowly.

And gently.

Open your eyes.