Allow yourself to be in a comfortable position, either lying down or sitting up. If you’re sitting up, place a pillow behind your back, and allow your neck and your back to be nicely supported, not leaning back too much if you have difficulty staying awake. Remember that if you feel afraid at any time, just open your eyes and ground yourself in today. You are safe and you are in control today.
Start with deep breaths…you know how we do that. Take a deep breath in…let it go all the way down into your diaphragm. Hold the breath for a few seconds…but no pressure or stain and as you exhale, let go of the tension. Keep going …. and take another deep breath. Just breahing in… inhaling…and as you breathe out …exhale let go of all you tension. . And if you’re still feeling tense, repeat that process a few times as you begin feel easier and,begin to relax….Feel your shoulders droop a little and your arms and back relax.
At any stage if your thoughts wander or you have difficulty concentrating…don’t worry about it…just take a few more deep breaths and you will feel more relaxed. It will happen soon.
Focus only on your breathing and the sound of my voice . . . and as you begin to let yourself ease into time of peace and safety….keep listening to my voice and cut out all other distractions. You are safe and will do nothing that goes against your beliefs or accepted behaviour as you are in control.
Be aware now of your body as you sit or lie comfortably…feel its heaviness…bearing down on the chair or where you are lying. Allow yourself to notice that as you relax more and more, that heavy feeling increases and any tension in your body leaves you. Let yourself begin to drift in this lovely peaceful state…but do NOT fall asleep.
As you drift you find yourself in a safe place outdoors somewhere. It may be a real place you know well from your youth or a favourite place you have visited recently and possibly a place you go to in your dreams. It could even be a place you’ve never seen before except in the beauty of your own mind. Take some time choosing the place. You might start with one spot and then shift to another. It doesn’t matter for now. The main thing is to feel peaceful and safe wherever you are. Most importantly this is your special place and yours alone…no one can be with you or come there uninvited unless you ask them to come along with you. You may decide to take a child, a lover or an earlier version of yourself one day…but for now there’s just you.
As you listen to my voice do not allow yourself to fall asleep.
Allow all sorts of images to come to you. Start to notice a lot of lovely details about your special place… the colour of the sky at your favourite time of day. Is the sky cloudless or are there a few soft clouds up there? And in this place, at this most perfect time of day, at the season and the temperature that you like on your skin, be aware of wind or breezes and allow yourself to feel them as your senses to become more and more alive. Look around at the surroundings to see all that is here today and allow it to become more and more beautiful. Wherever you are notice colours and shapes and even the textures of things as your fingers touch ever so gently. Perhaps there is sand, grass or water around, a bush or a tree…Let the colours and fine details come alive for you in this beautiful and safe place…. Now listen carefully to the sounds of safety…. What do you hear? The wind rustling through leaves, water or around you? Allow yourself to create a place of safety and peace that is always yours, always safe…. Breathe in the safety and breathe out any fear or tension and pain you have…it is gone as and breathe in the safety…and breathe out the fear and pain…. As you breathe in, you can even smell the smells of safety…. the smell of a flower or other smells…. Breathe in the smells of your safe place. It’s so safe here that you can even taste it as you lick your lips. Let yourself bask in the safety and the peace…. Allow yourself to walk around, to be in this place, to notice more and more, to create more and more in this place…. Perhaps you would like to lie amongst some rocks or within some trees. Maybe you’d like to build a shelter of some kind, a cottage, ba cave, a tent, a tree house. And if it’s already there, you may add to it…. Create anything that you would like. [Long pause.] ….
Now move on and in this place of yours and there before you is a clearing and nearby a stream. Create a something very special for yourself here. Perhaps a place of prayer, or a clear pool of cleansing and healing water. Be in your chosen special spot and let all you want and need happen for you. Whether prayer or cleansing it will be a healing and soothing experience. Each time you come to this safe place you can come to this very special spot you have created. In this healing place be comfortable and aware of the peace and safety. …. Breathe in the safety and the peace. Breathe out any fear or pain…. Breathe in the safety and peace. Stay in this place as for a while now. …. In a while you will leave …when you are ready. You are just resting and not falling asleep.
You will begin to notice once again, your body as you rest on the chair or bed…how heavy it feels. Move your fingers…and feel your feet…Yes you can. Now slowly as you listen carefully to my voice ….say goodbye to your place for now…you will come back another time. I am going to count from one to ten. When you reach the number ten, your eyes will open and you will be awake and alert, feeling safe, relaxed and at peace. One…. Two…. Three. Take a deep breath…. Four…. And five…………….Welcome back.
Guided Meditation Script Part 2
The Inner Journey
Imagine that you are standing on a white sandy beach.
It’s early in the morning, and a light, hazy mist surrounds you.
The sun is rising slowly. You can feel the warm, orange light on your face and your body.
You are feeling content. At ease. Relaxed.
The sand beneath your bare feet is soft and warm.
A light breeze caresses your face.
This beach is deserted. You have it all to yourself, and you have all the time in the world.
Listen to the relaxing sound of the ocean. Its waves are breaking gently on the shore.
Begin to walk slowly through the mist towards the water.
A small boat is waiting for you. The boat is comfortable and steady. Notice that it is tied to the shore with a strong rope.
Walk to the water’s edge and step into the boat.
You are feeling completely at peace, completely safe, and completely relaxed.
When you are ready, untie the rope…and let it go.
Relax, and allow the natural currents of the ocean to guide you away from the beach.
Your boat drifts smoothly. It rocks ever so gently in the water. This rocking motion relaxes you even more deeply.
The sun is now higher in the sky. Its light has gathered strength.
Notice that the mist that surrounds you is beginning to evaporate.
You can see the air becoming clearer and clearer.
Watch as the sun’s rays dissolve all of the mist. Now you can see clearly in all directions. It’s as though a veil has been lifted.
Sparkling ocean water surrounds you on all sides, and in front of you, a small island comes into view.
Your boat moves closer and closer to the island, gliding slowly and effortlessly through the water.
The island is drenched in sunlight. It is covered in tropical palm trees that sway gently in the breeze.
Your boat glides slowly forward, and comes to rest on the shore.
You have arrived.
Step out of the boat and take a moment to appreciate this place of sublime beauty.
Exotic birds dance from tree to tree, and brilliantly coloured flowers grow in abundance.
The air itself seems to shimmer and vibrate with pure, luminous energy.
You can hear the soothing sound of the wind as it passes through the trees.
In this place, you are free from all memories of the past. You are free from all concerns about the future. You are free from all responsibilities.
This is a place of total peace, and it is all yours.
You notice an opening between the palm trees. In the centre of this opening, there is a narrow path that leads deep into a rich green forest.
Begin your journey into the heart of the forest. Follow the path as it meanders between columns of ancient trees.
This forest seems familiar to you, like the memory of a pleasant dream, or a place you visited as a child.
Walk deeper into the forest. You are guided by a force that you trust, and that makes you feel safe, nurtured and still.
You have reached the very heart of the forest. Before you is a shimmering pond of crystal clear water. A pond of perfect stillness.
The pond is round, and it brims with pure spring water.
Notice that the water is perfectly still, like a mirror, free from even the slightest ripple.
A ladder with three steps leads down into the water.
You decide to bathe in this magical pond, and you undress.
As you take the first step down into the pond, you notice that the wind has eased. All the trees have become motionless.
As each moment passes, the world around you becomes more and more calm, and you yourself become more and more still.
As you lower yourself onto the second step, all the birds in the forest become quiet. Their silence is deep and reverent.
Now lower yourself onto the third and final step and glide into the water.
Feel yourself sliding into a deep state of relaxation. In this pond, your thoughts simply melt away.
All is still and silent. The only sound that remains is the sound of waves, far off in the distance.
Your mind seems to expand. You feel timeless…vast…empty…relaxed.
For the next few minutes, enjoy this experience of solitude and inner silence. When thoughts arise, simply let them go and return your awareness to the sound of the waves. When it’s time to return I will guide you home.
The guided meditation now pauses to allow for
approximately 5 minutes of inner silence.
Slowly bring your awareness back to the pond.
You are deeply relaxed and refreshed. Now it’s time to make your way back home.
Slowly begin to climb the ladder.
As your foot touches the lowest rung, notice how wonderful your body feels. You feel light, clear and happy.
As you step up to the second rung, the sound of birdsong returns.
Now, step up to the first rung on the ladder. As your foot touches the step, the breeze returns and the trees begin to sway again.
Dress yourself, and follow the path back to your boat.
You arrive back at the entrance to the forest. Your boat is waiting for you, just where you left it.
Walk to the water’s edge, and climb into the boat.
You feel relaxed and secure. You know that your boat will bring you home safely.
Your journey is effortless and calm. Like all of the moments in your life…effortless and calm.
Relax, and allow the current to guide you.
You arrive at the beach.
Step out of the boat and onto the sand. You are home.
Slowly become aware of the room in which you sit.
Wriggle your toes and fingers and when you are ready, open your eyes. Take your time and give yourself a few minutes to adjust before you get up.