Guided Visualization Meditation

Guided Visualization Meditation

Guided imagery or visualization is a wonderful way to escape a stressful environment or thoughts and go in your mind to someplace peaceful and pleasant. A great way to practice this is to start with finding a quiet, relaxed place where you won’t be interrupted. Beginners sometimes fall asleep during a visualization meditation, so it might be helpful for you to sit up. During this visualization, close your eyes and let your worries drift away. Visualization works best if you incorporate as many sensory details as possible, using at least three of your senses. When visualizing, choose imagery that appeals to you, let the images that come up, work for you. As a starting point, you can follow the guided meditation below.

 

Vida Guided Meditation:  Scenery

Find a place to sit or rest lying flat.  If sitting, put both feet flat on the floor and place your hands resting upon your lap.  Close your eyes and take 1 deep breath.

Imagine the most beautiful scenery with the colors appearing calm and pastel.  

The scenery fills you with peace and wonder.  As you take a deep breath in, focus on these sensations.  As you exhale, let relaxation enfold your entire body.  

With each set of breaths the colors get brighter and bolder.

Breathe in (1-2-3-hold)

Exhale (1-2-3-hold)

Breathe in

Exhale

 

Breathe in the fullness of the colors before you.

Let the fullness of the colors fill your of your muscles with calm.

Breath in (1-2-3-hold) Exhale (1-2-3-hold)

 

Let the vibrant colors fill your mind with peace.

Breath in (1-2-3-hold) Exhale (1-2-3-hold)

 

Let the bold colors fill your heart with relaxation.

Breath in (1-2-3-hold) Exhale (1-2-3-hold)

 

Let the vibrant colors fill your spirit with hope.

Breath in (1-2-3-hold) Exhale (1-2-3-hold)

 

Embrace this moment completely.

Prepare yourself to bring it with you throughout the day.

 

When you are ready- open your eyes. Stand up, stretch and smile.

Breathe in

Exhale

Keeping a Gratitude Journal

Keeping a Gratitude Journal

Conquerer Breath

Conquerer Breath