Guided imagery is a meditation technique that helps you refocus by inventing visuals that are peaceful to you in your imagination. How do you do guided imagery? Well, for this Meditation Monday, let’s give it a try!
First, find a comfortable place to sit or lie down. Close your eyes. Start by taking a few deep breaths to relax. Picture a setting that is calm and peaceful. It could be a beach, a mountain setting, a meadow—anywhere you choose! Imagine your scene, and then try to add some detail. For example, is there a breeze? How does it feel? What is the temperature? What do you smell? What does the sky look like? Is it a clear sky, or are their clouds? All of these things help you transport to the landscape.
It often helps to add a path to your scene. For example, as you enter the meadow, imagine a path leading you through the meadow to the trees on the other side. As you follow the path farther into the meadow, you will feel more relaxed.
When you are deep into the scene and are feeling relaxed, take a few minutes to breathe slowly and feel the calm. Think of a simple word or sound that you can use in the future to help you return to this place. Then, when you are ready, slowly take yourself out of the scene and back to the present. Tell yourself that you will feel relaxed and refreshed and will bring your sense of calm with you.
Count to three, and open your eyes. How do you feel?