Make yourself comfortable and close your eyes.
Bring yourself into the here and now. Not in the past or the future,
but the here and the now and take a few calming breaths,
not speeding up or slowing down, just noticing your breath as you breathe
in and breathe out. Then take a
slow, deep breath and let go of any tension as you feel yourself sinking
into the chair or the bed, becoming still more comfortable and relaxed.
Take another slow, deep breath and release your thoughts, letting them drift away.
It's not important right now, I'll deal with it later.
Take another slow, deep breath and know that in the moment you are where
you are meant to be and all is well.
And now imagine you are at a gate.
You open the gate into a secret garden.
It is a walled garden and it is safe.
This is your garden and only you can come here or invite anyone here.
It is filled with trees and flowers. It's sunny and warm in your
garden. You can feel a warm breeze on
your face. You can hear the birds overhead.
You can smell the intoxicating scent of flowers all around you.
You can taste the sweet freshness of the air.
Soon you notice some steps and decide to go down them.
Each step leads to another garden in this magical place.
You stand at the top of the steps and take one step down.
You wind your way along the path. The flowers and plants
here are different shades of yellow, the colour of mental clarity and
understanding. You breathe in the colour, you
breathe in the yellow. A warm breeze
caresses your face. You you feel relaxed and calm.
And as thoughts come in, you notice them too.
With a kindly awareness, you let them drift away.
It's not important right now, I'll deal with that later.
You stand at the top of the next step and step down.
You wind your way along the path. The flowers and plants here are
different shades of green. With a colour of healing and balance.
You breathe in the colour, you breathe in the green.
The warm breeze has followed you and wraps around you like a cashmere blanket.
You run your fingers through tall grasses, noticing the little buds.
You feel relaxed and calm. And as thoughts come in, you notice
them too. With a kindly awareness, you let them
drift away. It's not important right now.
You stand at the top of the next step and step down.
Here you find a woodland in this magical garden, a place of peace and
calm. You wind your way along the path.
The flowers and plants here are different shades of white, the colour of peace
and calm and of purity. You breathe in the
colour. You breathe in the white.
You breathe in the white. The light here is a
dappled shade. The air is cool and refreshing but
not cold. You are deeply relaxed and calm.
You are safe. You notice a stream running through the
bottom of the woodland. You can hear the water bubbling over
rocks. You can hear birds overhead and the
lazy sound of fat bees buzing around the flowers.
You are safe. Only you can come here or invite
anyone here. You notice a
wise woman or a wise man standing by the stream.
She is smiling kindly at you and seemed to know you.
You feel a warm glow towards her. You feel kindly and loving towards her.
She is familiar. She is you as you exist in
this safe place. She is you as you exist in
this safe place. You wish her well.
The feeling of her stays with you as you move on.
You notice your breath again, breathing in and breathing out.
Not changing the breath. Not judging it, just noticing it.
As you breathe in and breathe out. You breathe in
the cool white air of the woodland. You breathe out warm
muddy air, giving it back to the universe to recirculate.
You breathe in the cool white air of the woodland.
You breathe out warm muddy air, giving it back to the universe to recirculate.
Time is meaningless here. You are wise and knowing.
You are intuitive. You are strong.
You are at peace. You feel at one with the earth
and its creatures. You have the ability deep within to
know whatever you need to know in any given situation.
You can trust yourself. You are safe.
Breathing in and breathing out. Not changing the breath.
Just noticing it with kindly awareness. As you breathe in and breathe
out. Without judgement.
Completely accepting of who you are. As you breathe in and breathe out.
And as thoughts come in, you notice them too with kindly awareness.
But you let them drift away. It's not important right now.
I'll deal with that later. Soon it will be time to bring
this journey to a close. You slowly turn around to climb back
up the steps. You take one step up and notice
the green flowers and the warm breeze in this part of the garden.
You take another step up and notice the yellow flowers and warm breeze in
this part of the garden. You take a final step up and
find yourself back in the walled garden. You stand for a
moment luxuriating in the warmth and sunlight, completely at
peace as you breathe in and breathe out.
Just noticing your breath without judgement.
Breathing in and breathing out. Breathing in and
breathing out. And now allow yourself to take all
the positive benefits of this experience with you as you leave and anything
you've released can be left behind. Take a moment to
thank yourself for giving yourself this gift of meditation and time.
Bring your awareness gently back to your physical surroundings.
Take your time and when you are ready, open your eyes.