Meditation: Guided Visualization for Self Awareness

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Open your heart

And your mind,

And settle into this time

To really connect with yourself.

PAUSE

Breathe softly and slowly.

And with each breath,

Feel the air

Filling you,

Turning on your energy.

PAUSE

And, as you continue breathing,

Feel the energy growing within,

And as your energy grows,

So does your awareness.

PAUSE

Start by becoming aware of

How you feel physically.

Take in a breath,

And then scan your body

For areas that are in pain,

And areas that feel just right.

PAUSE

And, now, through your breath,

Focus on releasing the pain,

And bringing those areas

Into balance with the rest

Of your body.

PAUSE

Now, become aware of your mind,

Of any scattered thoughts that

Might be distracting.

And imagine a vacuum

Sucking up those thoughts,

So you stay in a place of peace.

PAUSE 

Take a breath in,

And focus on your heart.

Maybe you hear it beating.

Maybe you feel its 

Gentle murmur in your chest.

Or, maybe, you just know it’s there.

PAUSE

And now, tune into the emotions

Of the heart.

What emotions do you see,

Hear,

Or feel?

PAUSE 

And keep your center,

As these emotions 

Rock and tumble in you.

Breathe into them,

Visualizing balance in all of them.

PAUSE

Now, become aware

Of your surroundings.

What do you hear?

Are there people nearby?

Pets moving about?

Or, is there the noise of silence

In the air?

PAUSE

Breathe.

Breathe again.

Letting the awareness of yourself

And your surroundings

Grow within you.

PAUSE

And as you breathe some more,

Give yourself permission

To accept this awareness…

Awareness of your body.

Awareness of your mind.

Awareness of your heart.

And awareness of the world around you.

PAUSE

Keep this awareness close to you,

To help you navigate the world,

Today and every day.

NAMASTE, BEAUTIFUL

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