Free Guided Meditation

This is a free guided meditation script by Simonette Vaja.

Inner Sanctuary by a Lake

Position yourself comfortably...you might like to close your eyes and bring your focus within...your body will relax and your imagination will focus on pleasant images and relaxing scenes that I describe to you......

...that's good

....all you need to do is allow yourself to focus within
I will be guiding you every step of the way

...as you explore beautiful images and scenes, listening to the music
feeling relaxed and comfortable

...my voice will guide you into a deep relaxation
explore in your own way your capacity for relaxing and visualising beautiful scenes

...you can focus on my voice...at other times the impressions that arise, captivated by your imagination, tune into my voice, you feel comfortable and safe.

...Any noises or business going on around you all being taken care of...you can simply
enjoy the beautiful music, tune into my voice and...relax

...so focussing in on your breathing, be aware of the gentle rise and fall of your breath
place your attention to the area of your chest...rise and fall of your breathing

..as you breath in a sense of warmth and comfort,
breathing away any tensions or worries...
...so breathing in a sense of calmn ess and breathing away any tightness tensions
all leaving your body

...now just allowing your breathing to fall to its own natural rhythm -
...scan your body by focussing your attention on the top of your head and moving all
the way through to your feet...like a mental shower

...place your attention to the top part of your head,notice your face and jaw, relaxing, then into the neck, to your shoulders
gradually moving your attention down to your back,

...to your hips, breathing easily and comfortably

...bringing your attention down into your legs, and into your feet,
that's good

...bring your attention to the area of your chest, resting your attention there breathing easily and comfortably.

Listening to the music and allowing for the muscles in your body to relax and soften...a warm feeling surrounding you and keeping you safe.
...so as you bring your focus within you can allow different impressions and feelings to come to your mind, feelings of comfort and relaxation...as you listen to the music and hear the suggestions that I make.

...now I would like you to imagine yourself walking along a very beautiful pathway, you might notice as you move along this pathway...that there are trees and the grass is green and fresh..., a gentle breeze is blowing in a rhythm, you can find yourself exploring your images and impressions...watching the trees, a gently breeze blowing through the leaves, a soothing and calming feeling washes over you... This pathway takes you directly to an inner sanctuary, a beautiful place somewhere in Nature...

As you are there now in your own sanctuary, you can find a place where you can rest back in the soft grass and look at the beautiful scene before you.......you can notice the fresh clean air, I wonder what thoughts pass through your mind as you rest there now, simply relaxing and taking in the beauty of your scene

you can notice that gentle swaying motion, soothing and calming to you,..and you sense a deep contentment, it is calm and safe...such a peaceful scene for you to enjoyv

as you relax more deeply, you notice it is morning and you are near a beautiful lake.. a gentle mist appears before you...

...as you watch the mist, you may notice the sun rising in the sky, and the warmth of the sun begins to warm your body....feeling deeply relaxed..... you can notice that the mist begins to evaporate.... you can start to see a little clearer the beauty of this lake...

...the lake sparkles in the sunlight...it is very blue, and clear....you find yourself drawn to that image of the lake...your curious to what that water would be like, how clean and soothing it would be and you might like to make your way closer to notice the smooth sand on your feet...

...and you can enjoy the sensation of the cool water on your feet and skin, it is refreshing and seems to clear away any uncomfortable feelings, leaving you feeling refreshed and invigorated.....and so being with your own thoughts and images now as you make your way through that beautiful water, feeling refreshed, it is clear, crystal clear....mmmmmm..and you feel invigorated and content ...simply enjoying the lovely feelings in your body and the sensations on your skin, enjoying that fresh feeling, feeling the strength in your body...enjoying the beauty of your lake.

RETURN
Now it is time to come back from your inner journey, making your way back again to the pathway...and finding yourself coming back easily and comfortable...as you make your way back up along your pathway, you begin to notice how relaxed and good you are feeling...and you can bring back those inner experiences to enjoy again...you can now reconnect with your body, wriggle your fingers and your toes...taking in a nice deep breath as you re-orientated back into the here and now...aware of yourself in the room, you can notice sounds in the room, easily coming right back into the room now.

When you hear the bell ring you can open your eyes feeling refreshed and alert...(ring the bell gently)... Opening your eyes and feeling fully alert and refreshed - welcome back, how was your experience??

Ring a gentle bell