Hello and welcome to our meditation.
Thank you so much for joining me today.
Meditation is a way to help our body and our mind feel calm and relaxed.
There are so many different ways that we can meditate and in our meditation today we will be doing a visualization meditation.
And that simply means we will be using our imagination when we close our eyes.
For this meditation we will be imagining that we are in a peaceful garden.
I recommend to do this meditation as often as you need to.
You can choose to listen to it first thing in the morning to start off your day in a good mood.
You can also listen to it before bed to help you relax.
But it is especially helpful to do this meditation whenever you want to feel calm.
Whenever you are ready let's begin.
Start by finding a comfortable position.
You can sit or lie down and you can choose to do your meditation wherever you want.
On the floor,
On a chair,
On a couch,
Or a bed.
Wherever you think you'll be the most comfortable.
And if you need a pillow or blankets,
Stuffed animals to snuggle,
Or a sweater or socks,
Feel free to go and grab anything that helps you feel comfortable and set up your meditation place.
If you would like you can pause the meditation to give yourself time to get the things that you need to feel comfortable.
Now that you have everything that you need to help yourself feel comfortable,
You can lie down or sit in a comfy spot and we will begin our meditation.
Remember meditation doesn't mean that you have to sit perfectly still the entire time.
It's okay if you need to move around a little bit.
If you need to stretch or wiggle or if you're itchy,
Go ahead and scratch it.
Feel free to switch your position anytime to get more comfortable.
Even if it's halfway through the meditation and you need to switch your position to get comfy,
Go ahead and do that.
And when you are comfortable you can gently close your eyes and let's start our meditation by taking a few deep breaths.
Breathing in and breathing out.
Breathing in and breathing out.
One more time,
Breathe in and breathe out.
And if you notice yourself getting distracted or thinking of other things during your meditation,
Just remember that's totally normal and it happens to everyone.
Especially when we are meditating at home because we might have pets or family nearby.
We might hear noises or people talking and that's totally okay because it's easy to bring your attention back to your meditation.
All you have to do is listen to the music and listen to my voice and just take a few deep breaths to help your body relax even more.
Breathing in and breathing out.
Breathing in and breathing out.
One more time,
Breathe in and breathe out.
Now with your eyes closed you can start to use your imagination.
Imagine that you are in a beautiful peaceful garden.
This garden is big with so many different plants in it and you can imagine this garden is surrounded by trees all the way around.
Picture yourself walking through this lovely garden.
Maybe you are walking along a winding path.
The path could be made of dirt or perhaps tiny pebbles or maybe large smooth stones.
And just notice how it feels to walk along this path.
Now when you get to the center of this peaceful garden you can stop for a moment and take a look around.
Just notice what you see.
What plants do you see?
What flowers do you see?
And what colors are they?
Do you see any fruit or vegetables?
Do you see any small animals or insects?
Take a moment to look around and notice what you see in your beautiful peaceful garden.
Now take a look at the ground and look for an open area where there aren't any plants growing yet,
Just a patch of soil.
Imagine that you are kneeling down and touching the soil with your bare hands and imagine what it feels like to run your fingers through the dirt,
Maybe hold it in your hands and let it fall through your fingers back onto the ground.
Now with your eyes still closed it is time to plant something in that empty space.
When you look over to your side you notice a basket with packets of seeds.
So take a look at the packets of seeds and decide which seeds you would like to plant.
Maybe you want to plant beautiful flowers like daffodils or tulips,
Roses or sunflowers.
Or maybe you would like to plant seeds of your favorite fruit or vegetable.
So take a moment now to choose what you would like to plant.
And now that you have decided what you would like to plant here,
Go ahead and dig a tiny hole in the soil and you can place a seed in that hole and then cover the seed with a little bit of soil.
And as you gently cover your seed you can send love to your seed to help it grow.
If you would like you can do the same thing again a few more times to make a row of planted seeds.
And when you are finished you can take a watering can and lightly sprinkle your seeds with water so that they can begin to grow.
You did a wonderful job.
Now let's imagine that you return back to the garden a week later.
You walk over to the spot where you planted your seeds.
You see the patch of soil and you notice small green seedlings have popped out of the ground.
Your seeds have begun to grow.
You notice the sun is shining down on them making them nice and green.
So you get your watering can and you give them a sprinkle of water and as you water your seedlings you send them love to help them grow.
And just like seeds that we can plant in the garden we can also plant seeds in our mind.
Seeds of positive thoughts to help us feel happy and calm.
Remember that you can come back to this garden time and time again to visit your plants and see how much they've grown and to send them love each time.
Let's take a deep breath in and let it out.
Breathe in and breathe out.
One more time breathe in and smile as you breathe out.
You can now begin to wiggle your fingers and your toes.
You can stretch your body and you can slowly open your eyes.
Thank you so much for joining me in this meditation today.
I hope that you have a wonderful day.
