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Step
1
Lie
down on your bed or on something soft. Close your eyes and relax your
mind and body.
Step
2
Take
a long deep breath in through your nose and as you exhale, feel how
the air removes all your worries and all the tension from your body.
Allow yourself to relax.
Take
another long deep breath and notice how relaxed you feel when you
exhale.
Focus
only on your breath. On you inhaling and exhaling. On the cool air you
breathe in and on the warm air that leaves your body. Just relax.
Step
3
Picture
yourself lying on a beautiful field that is covered with colourful
flowers. Notice each and every colour on that field. The green grass.
The blue sky. And all the flowers in every imaginary colour. Red,
blue, pink, yellow, orange. Just use your imagination. Not a single
colour is missing. Just observe your surroundings as you are lying on
that beautiful and peaceful field.
Step
4
Notice
the smells on the field. Smell the sweet aromas from the flowers
around you. Become aware of how the smells make you feel. You feel
joyful and happy. You feel safe and secure. This field is a peasant
place for you to be.
Step
5
Pay
attention to the soft grass beneath you. Feel the soft and smooth
sensation between your fingers. Feel the uneven earth under the grass.
Take in every single peace of information. Use your senses. Feel the
warmth of the sun shining down on you. Look at the sky and visualize
great clouds floating by.
Step
6
Be
in this special place for as long as you like. Enjoy the moment. You
can feel totally safe and secure and at peace on this wonderful field.
When you feel ready to stop, become aware of your body again. Turn
your focus to your physical body as you start moving your toes and
finger. Start opening your eyes and take some deep breaths and keep
that peaceful feeling as you leave the flower filed.
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Step
1
Lie
down and relax your body. Close your eyes and take some time to get
comfortable and relaxed. You may want to listen to some nature sounds
of the sea and waves while doing this meditation.
Step
2
Take
a long deep breath in through your nose. Hold it for a second and then
exhale fully. Feel your body becoming more relaxed for each
inhalation. Take another deep breath and let the air remove all
tension and all worries from your body. Feel even more relaxed.
Step
3
Now
imagine that you are lying on a nice calming beach. It is evening so
the sun is on its way out of your view. Sinking in to the horizon.
Feel the freshness of the wind. The wind is warm and makes you
feel good. Feel the sand beneath you. How does it feel as your hands
glides through the upper layer of the sand? Pay attention to any
impression.
Step
4
You
can hear the waves of the sea. They are moving in such a rhythmic and
calming way. This make you feel stable and balanced. Hear the
steadiness of the waves. Relax to that calming sound. There is only
you and the waves. It is your time to relax.
Step
5
Pay
attention to your nose. What do you smell? Can you smell the natural
and fresh aromas of the sea? The saltiness, which you can almost
taste. Take your time to focus on the smell. You do not have to put
words on what it smells like but just be aware of it. Take you time. Be
in the moment. Do not think about the future or the past. Focus on the
present. On what is happening now.
Step
6
Continue
this meditation for as long as you want. 10 minutes per day will help
you feel less stressed and frustrated and more at peace.
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