Meditation Counseling therapeutic Relaxing calming mindfulness
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a guided imagery in nature. Use focus and imagery to achieve inner calm. This mindfulness practice will guide you to visualize a scene in nature to clear the mind and create intercom. Find a place where you will be uninterrupted and get into a comfortable position. Either sitting or lying down, ensure you don't feel restricted by your clothing. You may like to remove your shoes. Now gently close your eyes, take a deep breath in and slowly breathe out. But on the out breath whisper the word calm to yourself and again breathe in and breathe out calm. Good breathing technique is the gateway to calm and relaxation. Let's take a few moments to focus on establishing deep rhythmic, deep breaths, Drawing a deep breath for five counts, Then breathe out for five counts. Inhale one two 34 five and exhale one two three, four five as you're breathing, pace out your breath so you can count to five slowly and comfortably. Practice five of these breath cycles on your own as you become more and more calm and relaxed now that you're in a deep and relaxed breathing rhythm, let's begin transporting you to a peaceful calm spot in nature. It could be a place you've been before or it could be somewhere you know of but I have not yet been to take the time to really establish this place of nature in your mind. Be mindful of what you can see, notice the trees or flowers, any open or dense spaces, any other features like the presence of creeks or animals. The level of natural light. Now picture yourself standing in this place, notice your feet planted firmly on the ground, feel the earth beneath you grounded in nature at this time. Stand still for a few moments, taking in your surroundings and noticing the weather being mindful of anything. You can feel like the sun on your skin or the cool air, lift your head towards the sky and close your eyes just tuning into whatever it is you can feel in that moment and anything. You can hear the rustling of the leaves, the sound of birds feeling more and more relaxed as you connect with nature And take a deep breath in 12 345, Then breathe out 12345. See yourself take a short walk in this serene place as you come to a stop, have a look around, connect with what you can see, flora and fauna, objects, animals or insects variations and landscape. You notice the grass, it is a rich green color. You are amazed at how thick and fresh it looks. Breathe in 12 345, Then release 123 45. Now really focus on the trees you can see in your mind, be mindful of the different types of trees around you. Some are very tall, some may be quite short, get close enough to observe the trunks of the trees, notice if they are smooth or rough the color of the tree trunks, become aware of the branches. Are they bear or full of leaves? Are the leaves, green or a different color? Just taking the trees around you and notice their size, shape and color? Take your breath in 12345, then let it out, 12 345. Now look around and notice any plants or flowers, scan the area around. You look at the various plans, notice their shape if they are short or tall, appreciate their color. Do they have flowers or just leaves? When you look around at the various plants, notice how the sunlight dances on the green leaves, stand under a tree and look up towards the sunlight. See how the sun's rays look through the branches and leaves, notice the shape the rays make like shafts of light breaking through the foliage, admire the calm, warm effect of the sunlight through the tree onto your skin. Take a deep breath in 12345, Then breathe out one, Now I would like you to tune in and listen to the sounds around. You notice the sounds of birds singing and chirping, listen to their song. Are there a few different types of birds around? Are they close by or far away? Listen to the sound of the wind, hear how it rustles the branches of the trees. Is there any water around? If there's a stream or a brook running near where you are? Listen for the sound it makes hear how the water washes by and splashes against the rocks, the gentle rhythm of the water moving in its path. Perhaps there are other animals nearby, like farm animals. Maybe she bleeding or cows mooing. Just notice any other sounds around you Breathe in 12345, Then release 1 2345. Let's focus on the smells around you now taking a deep breath and notice the smells. Can you smell the grass? Does it smell fresh? What about the plants and flowers? How do they smell? Are they earthy and woody? Fresh and flowery, pungent or subdural? If you are near water, Does it smell damp or salty? Perhaps the animals around? You smell, breathe in one two three 45 and breathe out one two three for five. Look around you at this beautiful place in nature. It is time to think about leaving. You can come back here again anytime you like in the future. Picture yourself now turning around and heading back home, walking slowly as you appreciate the beautiful surrounds feeling calm and peaceful. Watch your image fade in your mind like watching the final credits of a movie and go off into the distance, breathe in one two 345 and out com 54321. Bring your awareness back to yourself, sitting or lying down in your room, wriggle your feet and your fingers when you are ready. Slowly open your eyes, savoring the feeling of calm and relaxation.