In this guided meditation, I walk you through visualizing your happy place, your safe place, your calming place so that you can relax and fall asleep.
Breathe
OK, so let’s begin
○ Let’s begin by simply breathing out, releasing all the air inside of you
○ breathe in slowly and deeply through your nose, down into your belly
○ Count to four gently in your head on the inhale
○ Hold your breath for a count of four
○ Breathe out for a count of four, emptying out all the air
○ Let’s do that one more time
○ Breathe out, releasing all the air inside of you
○ Breathe in slowly and deeply through your nose, down into your belly
○ Count to four gently in your head on the inhale
○ Hold your breath for a count of four
○ Exhale for a count of four, emptying out all the air
Continue to breathe slowly and peacefully as you allow the tension to start to leave your body.
Relax
Release the areas of tension, feeling your muscles relax and become more comfortable with each breath. Allow your feet to soften and relax. And as you breathe out, let your legs soften and relax. Feel how they gently sink into your bed. Move upward and let your stomach soften with each breath. Tighten your hands into fists and then soften your hands and arm muscles. Let your chest and shoulders breathe in deeply and then soften. Allow your face to soften and relax.
Visualize
Imagine a feeling of calm….. of peace….. a place where you have no worries, cares, or concerns…. a place where you can simply rejuvenate, relax, and enjoy just being.
Now I want you to imagine your peaceful place. It can be a beach or a forest or a city — any place where you feel calm, safe, peaceful. Maybe it’s a memory, maybe it’s a place in your imagination. You may be alone or with someone who keeps you safe.
Visualize it. What do you see? What are the colors and shapes? (Pause for 10 or so)
Now step into your scene. What do you feel with your body? (Pause for 10)
Can you feel the wind? Can you feel the temperature? (Pause for 10)
Do you feel warm or cold? What can you feel under your feet? Can you feel mud squishing between your toes? Are you floating in air or are you laying down? Do you feel a soft breeze, the warm sun or the touch of Mum’s hand stroking your head? Do you feel safe and happy?
What textures can you feel? Allow yourself to be in this peaceful place. (Pause for 10)
What can you hear while in your peaceful place? Is it perfectly silent? Is there the gentle sound of wind or water or music?
What can you smell? What is the crisp or delicious smell around you?
Stay here as long as you like. Look around. Notice what it feels like to feel calm and happy.
Take a last look around. Remember how it feels to be in your happy place. Know that you can come back to this time and place anytime you wish, you just have to remember what it looks and feels like here. Remember what it smells like, what you can hear and what you can taste.
And when you are ready, let yourself drift away to sleep.
Check out my free Grounding Skills Course below for more skills to calm your body and mind.
