Guided meditation exercise

Guided meditation exercise

Step 1

Make yourself comfortable, as usual. Feet on the floor, back supported, hands in lap. Or you could lie down, but you may fall asleep more easily.

Step 2

Three deep breaths, in, out, all the way, empty your lungs and inhale deeply, expanding your lower abdomen.

Step 3

Carry out a brief global body scan, letting go of any obvious tension in your jaw, neck, shoulders, back, pelvis and legs.

Step 4

Keep still, keep breathing, allow yourself to relax. Then imagine getting up and walking out of the front door. The moment you step outside the building you find yourself in a sunny, green meadow.

All around you there are wild flowers and the green lush grass stands tall as far as you can see. You suddenly spot a narrow path that has been trodden through the grass and flowers. So you step onto it and follow it through the high grass. You can smell the fragrant air. You hear birds chirping overhead. You can spread your arms and let the tall grass slide through your hands as you meander through the field, following the path.

After a while you notice a quaint house in the distance, standing by itself. It is round. The windows are round. The top of the door is curved and even the whole outside structure is domed. It looks like a friendly place and you walk up to the front door and knock. There is no reply. You knock again, but nothing happens.

You look through the lower windows, but all seems dark inside, so you decide to walk around the back of the house to see if there is another way in. At the back you discover a small fountain, with trickling, sparkling water that runs from a spout and drops into a wide basin. You are thirsty. The water looks clean to drink, so you cup your hands under the flowing water. You drink the water. It is cool and light and you sense it move into your body and cleanse you.

A second time you bend over the fountain but something drops out of the collar of your shirt. There is a key on a string around your neck. Amazed, you grasp it and immediately you feel overwhelmed by joy and anticipation. You continue your circle around the back of the house, until you return to the front door.

You insert the key in the lock and the door swings open with ease. You enter. You are all alone, but you sense that others before you have visited this place. There is an air of welcome and you discover a small basket with some bread on the table. You sit down and eat the bread slowly. When you finish eating, you remain seated for a while, soaking up the peace and quiet and enjoying the warmth of the bread in your stomach.

After a while, you get up. You mutter a word of thanks, perhaps to the walls, or to the whole house. How strange! You walk out and lock the door.

You now see that the trodden path through the grass continues alongside the house and then back around the other side of a pond that you didn't even know was there. You tuck the key into your shirt and set off.

You return safely to the front door of you building. For a moment, you hesitate, taking a deep breath, but then step into the familiar building. You go back into the room and sit down on the chair.

Gently, you return to the here and now, open your eyes and take in your surroundings. Breath deeply.

After the meditation
Remember that after a meditation, it is a good idea to spend a few minutes reflecting on the experience. You could write down what it was like for you in your own personal journal. Give yourself time to resume your normal activities, after drinking a glass of water.

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