Meditation is my number one go-to for relaxation. I think we could all do with some relaxation at the moment and Meditation is a great way to go. This is my loving imagination meditation script. Either allow someone to read this aloud or record and play back this lovely meditation script. Enjoy.
Loving Imagination
• Start by getting into a relaxed and comfortable position. You can either close your eyes or haze your vision whichever is more comfortable or preferred.
• Once you are comfortable mentally run over your body from the top of your head to the tip of your toes and physically relax and areas that still feel tense. You may not have realised it at first but places such as the shoulders hold tension so ensure you physically relax them as you move down the body.
• Now that your body is fully relaxed start to concentrate on your breath. Follow it as you inhale and then follow it as you exhale. Ensuring that it is a comfortable and organic breath. It should feel effortless.
• As you follow your breath try to settle your mind, let any thoughts or feelings in and then let them pass by. Bringing yourself back to your breath as you notice the thoughts and feelings.
• As your mind lets go and you follow your breaths you should start to feel more and more relaxed. You should feel light and free.
• Your whole body is relaxed now, your face is relaxed, your neck and shoulders are relaxed, your arms are relaxed, your belly is relaxed, your legs are relaxed and your feet are all relaxed.
• Now I would like you to imagine that you are standing in a lush green forest, you are bare foot with lush green grass under your feet. As you look around you notice a tree stood by a calm trickling waterfall.
• You glide over to the waters edge and look out at the calm waterfall and its pool before you.
• You sit up against the trunk of the tree at the waters edge. Your toes brush the cool calm water. Looking up you notice the trees lush green canopy above you. You are calm and you are relaxed here. Your breath is easy and you are as calm as the water in front of you.
• You watch the trickling water and listen to its calming sound.
• As the water trickles a small drop of water flies gently through the air and lands on your chest just above your stomach.
• This water droplet awakens an energy inside of you, an energy filled with light. It is a ball of light. Notice how it glows and shines bright.
• Imagine this small ball of light getting brighter inside of you. It isn't growing it is just getting brighter and brighter. Radiating warmth and a bright glow.
• Now with every inhale of breath the ball of light starts to grow. It is filling your stomach with its brightness.
• As you inhale the bright ball of light grows and travels down your arms, it brings energy and warmth as it travels. Right down to the tips of your fingers.
• With your next breath it travels up into your shoulders, neck and face warming them as it moves further up.
• Imagine now with every inhale that the light travels down through your body, around your hips. Across your back and down through your legs to your feet and to the tips of your toes.
• As you breath imagine this light flowing around your entire body, see its colour and feel its warmth. It continues to burn brighter as it flows.
• When you are ready imagine this glowing light encircling you. It is creating a glow around your entire body. This light is now flowing through you and around you.
• You may start to feel things now, you may feel love, compassion or happiness. However, you may also feel sadness, discomfort or shyness. Just let these feelings in and accept them. Breathe with them and accept them for what they are.
• You may wish you use a Mantra at this stage. To bring yourself back to yourself and the love inside of you. With every inhale say or think ‘I breathe in love’ and with every exhale say or think ‘I breathe out negativity’. (In- ‘I breathe in love’… Out- ‘I breathe out negativity’) repeat this for several breaths.
• Continue to follow your breath accepting who you are, feeling that love and acceptance of yourself with every breath.
• Now take a couple of deeper breaths, as you do start to become aware of your physical body and your physical surroundings. Feeling the air around you and the ground below you.
• When you are ready taking your time continue breathing as you slowly open your eyes and take in your surroundings.
The Meditation has now ended.