Hello, I'm Becky Nichols I'm a therapist and instructor here at Gulf Breeze Recovery.
I'm privileged to be able to do guided meditation with our guests. I enjoy it thoroughly, and while this meditation is good and useful for everyone, we started using this meditation here at Gulf Breeze Recovery to help those who are struggling with addiction to drugs and alcohol. We found that it's beneficial in helping bring this calmness to our guests seeking a non-12 step, holistic program of treatment.
Now Let's get started!
(If you just need some music to take a quick break without any guided instruction click here and enjoy these selected tracks for each 5, and 10 minutes.)
Breathing with your awareness on your breath...
As you do, slowly count backward from 5 to 1...
I will guide you as you go backward mentally repeat and visualize each number three times to yourself. This will enhance your ability to visualize, so take your time and let your mind be as creative as it likes. Remember there is no right or wrong way, so let's begin.
- Inhale visualize 5, exhale: 5, 5, 5.
- Inhale visualize 4, exhale: 4, 4, 4.
- Inhale visualize 3, exhale: 3, 3, 3.
- Inhale visualize 2, exhale: 2, 2, 2.
- Inhale visualize 1. exhale: 1, 1, 1.
Repeat this affirmation:
"I am now deeply relaxed and feeling better than I did before!"
You can keep your awareness on your breath as you continue to inhale through your nose and gently exhale through your mouth. As you inhale and exhale focus on a beautiful light that surrounds your body. Visualize yourself being enveloped in this beautiful light as if you're in a bubble.
You can put a color to this light, just choose something that's calming, relaxing, and soothing. As you imagine yourself enveloped in this light, imagine that with each inhalation you're breathing this light into your body and with every exhalation you're releasing tension, negativity, and relaxing more fully.
As you inhale, imagine breathing this light in through your nose, swirling it around from the top of your head down deep into the back of your eyes, through your cheeks, down into your jaws to the back of your head. Swirling, relaxing, and calming. With your exhalation release any tension or negativity that you may be feeling.
With your next inhalation, breathe in deeply breathing in this light. Imagine it's swirling in the back of your neck and in your throat, softening your throat and spreading down your shoulders, your arms, down to your forearms, and all the way to your fingertips. Relaxing, healing, calming energy, releasing any tension that you're feeling with your breath as you exhale.
With your next inhalation, visualize this beautiful energy coming in and going into your chest, your heart center, swirling and opening you up, expanding, swirling to the upper back and relaxing all your muscles. As you exhale release any tension or negativity, you may be feeling.
With your next inhalation, bring the light in, breathe it deep down into your abdomen, and to your mid-back. Imagine that beautiful light swirling, calming, relaxing, and healing. Exhale any tension or negativity that you may be feeling.
With your next inhalation, take this beautiful light and breath deeper down into the pelvic area. Imagine it's swirling, calming, relaxing, and healing as it spreads down your thighs: the front of your thighs, the back of your thighs, down to your knees, relaxing and calming. Exhale any tension.
With your next inhalation, bring this light deep into your calves, into your heels, the arches of your feet, all the way through your toes. Imagine this beautiful light swirling, calming, and healing, and with your exhalation let go of any residual tension.
Now with your next inhalation, imagine there's a beautiful light that's coming from above and entering the top of your head, your crown chakra, and as you breathe in this beautiful light, it also flows into your body gently from above. Imagine letting this light flow all the way from the top of your head down through the tips of your fingers, down to the core of your body, to your toes, swirling. calming .relaxing. Inhaling, sit with this feeling for just a few moments in this relaxed state.
If any thoughts pass through your mind, it's okay, just acknowledge them and let them pass. You can visualize this as if you're sitting on a riverbank and as the thoughts come into your mind, they gently flow down the stream. You are the observer as you watch thoughts pass, always knowing that this peaceful state is with you.
Now imagine that you are in a place of your own creation, a beautiful place. It can be real, or it can be imagined. You create it. It can be in the forest, on a beach, in the mountains, wherever, but just imagine this place. This place where there's complete calm, where you feel at peace and nothing can hurt you. You start to relax and let go, knowing that this is your place, you've created it, and you can come here anytime you wish.
Continue to inhale and exhale, slowly look around in this special place. What do you see? Are there trees and water? You're the creator, visualize and take it all in now. What do you hear? Are their sounds that surround you that bring you more relaxation and calm? Just listen, taking it all in, as you're in your special place. What do you feel? The breeze caressing your skin, feel the earth, the warmth. Just allow yourself to feel and as you stay in this place know that you are fully loved and cared for, that you have peace and feel relaxed.
In this space, take a few moments and merely listen, knowing that wisdom resides in peace.
Now bring your awareness back to the sensations in your body. Allow yourself to feel the relaxed state. Bring your attention to your breath again, being aware of how the breath feels as you slowly inhale and exhale.
Now, let's take a few moments to imagine something in your life for which you were truly grateful. Anything that you feel a sense of gratitude for. Bring this to your mind, feeling this gratitude for this thing or place, or experience, whatever it may be, keep it in your mind's eye and look at it. See it with this feeling of gratitude. Can you hear anything?
Take a moment and listen in this place of gratitude. What are you feeling? Allow yourself to fill that void, and take a few moments just to sit with the feeling of gratitude.
As you sit with this gratitude, experiencing all the sensations and feelings, say thank you, acknowledging your acceptance.
Just feel the sensation of air as it flows in gently through your nostrils and slowly passes over your lips. Check in with your body. How are you feeling? Acknowledge a sense of relaxation and peace. Allow yourself to feel the relaxation. With your attention on your breath, slowly allow yourself to come back to the room where you are. As I count backward from 5 to 1 you will slowly bring your attention back to the space where you sit or lie.
5, 4, 3, 2, 1.
Slowly open your eyes, stretch your arms, wiggle your fingers and toes, slowly begin moving as you come back to this space, feeling more energized.
"You can enjoy feeling calm and peaceful, feeling good and relaxed :)"
Did you just need some music to set the tone for your own unguided meditation-Enjoy these tracks for 5 or 10 minutes
Take a 5-minute break!
Take a 10-minute break!
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