Music This is Susan Ginsberg with Stop and Breathe.
Crystal Cave Visualization Please sit or lie down in a comfortable,
Quiet place and gently close your eyes if it's safe for you to do so.
If you're already doing so from a previous exercise,
Now is a good time to make any necessary movements or bodily adjustments to get as comfortable as you possibly can be.
Let's begin by softening your entire face.
Gently roll your shoulders down and away from your ears.
Connect with your breath as you begin to follow your inhalations and your exhalations.
Picture yourself standing firmly on the ground,
Your feet planted into the earth,
Leaving deep footprints underneath where you're standing.
Imagine that there are deep roots growing underneath your feet,
Implanting you more deeply into the ground,
Anchoring you to Mother Earth.
Mentally begin to travel downward,
Go down through the roots,
Past the dirt,
The soil,
And the many,
Many layers of the earth.
Your roots turn into a long vine.
You decide to climb down this vine and see where it takes you.
Descend from this vine until you reach the very bottom.
As you reach the bottom,
You gaze at your surroundings and you notice a beautiful crystal cave off in a distance.
Slowly begin to walk towards this cave.
Once you enter the cave,
You start to notice sparkling crystals,
Precious stones adorning all the walls of this beautiful cave,
Sparkling with their light.
You see garnets,
Emeralds,
Sapphires,
Turquoise,
Amethyst,
And any other beautifully colored stones that you can envision.
These colors sparkle and shine through you,
Permeating your body with their vibrancy.
Fill the cave with anything else that might bring you some comfort.
Look around the cave.
See the brilliance,
The colors,
The beauty.
Make it your own private special cave.
You notice a beautiful body of water is in the center of the cave.
Upon closer inspection,
You see that the water is made up of many colors,
A rainbow of a pond,
Each layer being a different color.
The bottom you see is red.
Higher up is orange,
And then yellow,
And then green,
Blue,
Indigo,
And then violet at the very top level.
You're able to step into this pond easily because the water is the same temperature as your own body.
You can easily breathe underwater as a fish does if you choose to,
And you can also float on top of the water if you'd like,
Feeling light and free.
Like a baby floating in its own womb,
You enjoy the sensations of being in this beautiful,
Colorful pond.
Enjoy the effortlessness as you float freely in your nurturing,
Healing,
Private rainbow pond.
You realize that it's time for you to come out of the water.
A warm,
White,
Fluffy towel is waiting for you.
You wrap it around yourself and feel a sense of warmth and contentment.
You take a few last looks around this special cave,
Knowing that you can always return to this cave if you choose to.
Suddenly you spot the vine and you know that it's time for you to ascend the vine the way that you got there.
So you slowly climb through all the layers of the earth until you find yourself standing in the same footprints that you were in moments ago.
Picture yourself rooted to the ground,
Standing in these footprints with roots underneath you.
Smiling deeply within,
You know that you can always return to your special crystal cave at any time you crave its comfort.
Continue breathing deeply and evenly,
Enjoying the magnificence of this special place that you've just traveled to.
Know that you can come back to it whenever you choose.
You
