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Description
GUIDED IMAGERY FOR HEALING BODY MIND & HEART
THE MIND HAS ENORMOUS POWERS OF HEALING THE PHYSICAL BODY, AS WELL AS THE EMOTIONAL/SPIRITUAL BEING, & CAN BE USED TO IMPROVE ALMOST ANY TASK THROUGH IMAGINEERING.

This is a powerful tool for Imagineering yourself to:
   To be the kind of person you want to be
Achieve a Specific Goal and Improve Skills (even Sports)
LET GO of Negative things like STRESS, Depression, Sadness, Anger, Hate & Frustration;
Reenergize and Revitalize Yourself, Renew Hope
Improve Self-Confidence, Self-Worth, Self-Image
Fantasize Romance, Love, Intimacy and even Sexual Intimacy
HEAL Grief, Illness, Injury and to Forgive People or Yourself
Helping you Make Freinds and Ask For Dates
Manage PAIN and to Train for Emergencies, and so much more.

It is taught in Pain Management Clinics and to some Professional Athletes.

Throughout my life I have seen that the mind has amazing ways of learning and adapting, such as with IMAGINEERING, especially through Guided Imagery. Imagineering is a way to more Directly Influence our SUBCONSCIOUS MIND.  Relaxing the Conscious Mind helps to get it out of the way and give us more access to our subconscious mind.  I have seen it used in every aspect of life.  It currently helps me Manage Chronic Pain and End-of-life issues, it helps me stay positive and relatively happy, it helps me to Relax and Let Go of Negativity, it used to help me Cope with loneliness and living at sea under very harsh conditions, and I used it for years to improve Casualty Control response on ships, and to write the Casualty Control Manual for the Exxon Fleet.

You can create your own Guided Imageries, or adapt these to suite your needs.  The idea is to employ as many of the senses as you can during the imagery.  If practicing hoops in basketball, you imagineer every tiny detail and movement of your body, again and again, making the perfect throw.

  It my help in the beginning if someone reads it to you, very slowly and in a soft, calm, and soothing voice, allowing enough time for you to imagine each step sufficiently. Then you remember them and do it yourself. It will take time to be able to fully relax. It took me months to do be able to fully relax, because it is hard to relax when your body is a symphony of pain, with special spots screaming at me for attention. 

Guided Imagery can be done two ways.  It can be done by yourself, which is probably how you will be doing it.  It can also be done with a Guide who talks you very slowly through an Imagery.  You can have a trusted person do this for you. However, this is often done with many people participating, with a Guide leading everyone into deep relaxation (a semi-hypnotic state) and through an Imagery.  I did a Rebirthing this way and it was a very powerful a moving experience for me. I also did one this way where I met my Inner-Child and did healing work to let go of the horrors of my childhood.

SELF-HYPNOSIS & GUIDED IMAGERY
It helps to have some soothing and inspirational music in the background. I highly recommend two Enya CDs or MP3/iTunes albums for relaxation and meditation (Live Links in Artist Comments below):ENYA CDs - Watermark and Shepherd Moons
To Get Into a State of Self-Hypnosis: The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel.

The first few times you are learning this breathing technique, place one hand on you stomach and one hand on your chest. If you are doing it right, the hand on your stomach should do most of the moving and the hand on your chest very little.

Optional: Once you learn the breathing technique, rest your hands on your legs/knees if you are sitting, or beside you if you are laying down. Bring your thumb and first longer together on each hand to form an ‘O’. If you do this consistently each day, you set a pattern in your brain associating your finger positions with relaxation. Eventually, whenever you you start to feel anxiety, just putting your finger and thumb together will start to calm you, before you even start your breathing technique.

Use a count of either 4, 6 or 8 (seconds) for the breathing exercise below. You might want to start with a count of 4, then later work up to 6 or 8, finding out what works best for you. You can also start a session with a count of 4, then go to 6 and then 8, as a way of progressively relaxing deeper.

Choose a relaxing and comfortable place you can either lay down or sit down. If you sit down, be sure your back is straight.

Start Your Relaxation Breathing:
1. Close your mouth and inhale deeply through your nose, to a mental count of FOUR. Your stomach should rise, but your chest should move very little.

2. Hold your breath for a count of FOUR. Try to relax the muscles of your body.

3. Exhale slowly through your mouth, for a mental count of FOUR, pushing out as much air as you can while contracting your abdominal muscles (your stomach should move in as you exhale, but your chest should move very little. As you slowly exhale, on each count, say a relaxing word in your mind. I say, "Relax, Relax, Relax, Let Go."
As you exhale, imagine all of the tension flowing out of your body with your breath, allowing yourself to relax all over your body.
Try to visualize your burdens being lifted away, FEEL your muscles relax, let them relax, with each breath.
4. Repeat the above cycle FOUR times or MORE, until you feel very relaxed.
Once you start to feel like you are very relaxed, let your breathing return to its own natural rhythm, then begin your journey down into a deeper state of relaxation.

Now it is time to relax yourself into a state of Self-Hypnosis. You can use any method that works for you, but this is how I do it: I picture myself laying under a great oak tree, on top of a grassy knoll, with the sunlight filtering through the foliage, dancing on my skin, as a slight cooling breeze rustles the branches. I see a big oak leaf very slowing floating downward, from very high up. I focus on the leaf, ever falling, wafting back and forth, back and forth, sinking s l o w l y, ever lower, carrying my mind deeper into relaxation.

Imagine your mind sinking deeper and deeper into relaxation, letting go of the world, you're controlling consciousness. To relax even deeper, I imagine myself actually lying on the Leaf, as it gently sways back and forth in the light breeze, slowly wafting downward, deeper, deeper, deeper…relaxing more and more, letting go of the tension in my muscles, starting with my head, neck, shoulders…I am drifting…I AM FLOATING…For Stress, Anxiety or Panic: Any time you start to feel anxious, stressed-out, or panicking, try to stop what you are doing as soon as possible, then do the Breathing Cycle steps 1 to 4 above, at least FOUR times, or until you feel better.

If you do a Relaxation Breathing every single day, or even better, a Relaxation Guided Imagery each day, it will reduce the stress in your life, make you healthier, and bring down your general level of Stress and Anxiety. This will REDUCE Stress, Anxiety and Panic in your life.

How to Experience Your Guided Imagery:

It is really important that you try to engage ALL of your senses. Try to visualize and experience it as vividly as possible, not as though you were watching it on a movie screen, but rather as though you were experiencing it through your own eyes at this very moment. Just let yourself become a part of the scene, opening up all of your senses (sight, hearing, feeling, taste and smell) to the environment. For example, if there is a peach, see its gradations of color, see its shape and form, its stem, smell its peachy aroma, feel the peach's fuzz on your fingertips, experience its texture, taste the peach as you bite into it, hear the sound of your biting into the peach and and pulling it into your mouth, feel the juices dribble down your chin.

I self-guide myself through different Imagery, most of which I have made-up out of my own imagination.

Having someone else quietly talk you through a Guided Imagery is a different, but just as helpful experience.

I use a few different Guided Imageries, depending on my need.

You are now ready for a Guided Imagery:

Guided Imagery: Purification, Healing, Reenergizing

I imagine my body laying naked, face-up, on the grass covered earth, under the sun. I imagine a cooling light breeze gently blowing across my skin. I feel the Sun's rays beating down on my skin, its pure and life-giving rays of energy being drawn through my skin and into my body.

I imagine roots growing out of the entire bottom side of my body, sinking deeply into Mother Earth.

The sun-energy follows my veins and capillaries, spreading throughout my body, pushing the poisons, disease, anger, pain, anguish, despair, and all other negative things, toward the bottom side of my body, where the roots draw it all out of my body, and into the earth, which absorbs and cleanses it.

Visualize and Feel the pain being drawn away, your negative emotions being drawn away, your disease being drawn away—give it a good helping push out of yourself.

When my body is purified, the roots which are sunk into Mother earth, draw needed healing energy and nutrients, from Mother Earth, up into my body—visualize helping to suck it in. Visualize and feel the healing energy and nutrients, being sent where they are needed to help heal that which is damaged and diseased. All the while, I bask in the sun, drawing in the golden energy, recharging my energy reserves, renewing my courage, renewing my ability to give of myself to others, to be able to give and receive Love. I feel myself glowing with Sun Energy and LIFE.

When I am done, I retract the roots out of the earth, back into myself, until they are needed again.

I then tell myself that even though I am about to leave this special state of relaxation, I can continue to carry it all with me, any of these pleasant relaxed feelings, even as I go about the rest of my daily activities.

Then, to help myself return to a normal state of awareness, I slowly count from 1 to 3, becoming more alert at each count, slowly opening my eyes. I then take a deep, refreshing, energizing breath, and a big comfortable stretch…feeling my body filled with healthy, positive energy.

Guided Imagery: Relaxing Nature Walk

Begin your journey by picturing yourself standing in the middle of a deserted, narrow, winding country road. This is a dirt road, there are no cars on it, and on each side of the road, are trees. It’s a beautiful, warm, sunny day…not too hot and not too cold. The temperature is just right for you, and there is a soft, gentle breeze blowing. You may be aware of the sound of the breeze as it blows through the leaves in the trees…or you may be able to feel the breeze as it slightly brushes against your cheeks.

And now begin a walk down the road…walking slowly and effortlessly, simply enjoying the peacefulness and tranquility of this place. There is nothing you have to do; no place you have to go. This place is simply here for you to enjoy. And as you continue walking along the road, you notice just ahead of you, a path leading off the right side of the road. And as you approach the place where the path begins, you find yourself wondering where it goes.

Since you are in no hurry, and it is such a beautiful day, you decide to take the path to see where it leads. And so you begin to walk along the narrow path, through the tall shady trees that are partially blocking out the sun’s rays. After a little while, you may decide to stop and look more closely at one of the trees. Perhaps noticing the firm trunk, running your fingers along the bark, feeling its texture…taking notice of the size, shape, and color of the leaves. You may be able to identify the type of tree, or maybe not…it really doesn’t matter. You may also notice how strong and firmly rooted the tree is, and yet the tree is flexible, able to bend and yield with the wind.

And now resume slowly walking along the path, through the trees. All of your senses are sharp and clear. The air is fresh and clean. Pleasant smells from the forest fill your nostrils. Your ears may pick up sounds in the environment, perhaps sounds of birds, sounds of the leaves rustling in the breeze, sounds of your feet making contact with the soft ground with each step. Just continue walking along, until you come upon a large clearing…a clearing with a large, grassy meadow. Stop for a moment, and look out across the meadow; noticing the length, color and smell of the grass…noticing again the relaxing warmth of the sun. This peaceful place is yours to enjoy.

And now begin to walk through the meadow. You may want to remove your shoes, so you can feel the soft grass under your feet. Enjoy walking comfortably and effortlessly across the meadow…being aware of the beautiful, pleasant and peaceful surroundings. And as you continue walking along, across the meadow, you may notice, off to one side, a small orchard.

Approaching the orchard, you may be able to identify the kinds of fruit trees growing there. You may notice apples, oranges, peaches, plums and other kinds of fruit…or perhaps there is only one kind of fruit growing there. Notice the pleasant smell in the air…how ripe the fruit is…and how easy it is to pick and eat. If you so desire, pick some fruit that you might enjoy…examine it closely…if it has a peeling that needs to be removed, then slowly begin to remove it… perhaps biting into it…notice how it feels in your mouth…how juicy, delicious and refreshing it tastes.

And now it is time to leave the orchard and continue walking across the meadow. You may again notice the soft grass under your feet…the pale blue sky, with just a few fluffy white clouds drifting by. It is a perfect day…you have it entirely to yourself…with nothing to do…nowhere special to go.

Just continue walking through the meadow…feeling refreshed and buoyant, until you eventually approach the shore of a lake. Walk up to the shore and look out across the lake. Notice the crystal clear blue water… perhaps you may even notice mountains off in the distance. As you stand by the water’s edge, taking in this beautiful peaceful scene, you may wonder what the water feels like…and so if you haven’t already removed your shoes and socks, you might want to do so now. If you are wearing long pants, you may want to roll up the cuffs.

You have this lovely spot all to yourself…now perhaps putting one foot in the water…noticing its warmth or perhaps refreshing coolness…how soft the sand feels beneath your foot. You way want to just stand there and gently splash the water up around you, and feel the breeze, now cooling on your wet skin. Or if you want to, you can walk out further, where it is deeper. You may even want to swim in the water, or float in it. Whether you just wade in the water, or swim in it, doesn’t really matter…just notice the refreshing feeling of the water against your skin, soothing and relaxing your muscles.

And after enjoying the water for a few minutes, you can begin to slowly wade back to the shore. And as you leave the water and walk over the soft grass, you may lay down for a while and allow the warm rays of the sun to dry your skin… perhaps looking up into the sky…seeing those billowy white clouds floating by, far, far above you. Perhaps you can hear the rustle of the water against the shore…or even smell the sweet grass around you and feel the warm, gentle breeze in your hair and on your skin. You are so very comfortable, so quiet, at ease…totally relaxed. Just take a minute or two to enjoy this image on your own.

Two Minute Pause

And now to help you return to a normal state of awareness, I will soon count from l to 3. But even though you leave this special state of relaxation, you can continue to carry with you any of these pleasant relaxed feelings, even as you go about the rest of your activities.

And now let’s return…1…2…becoming more alert…3…slowly opening your eyes. Take a deep, refreshing, energizing breath, and a big comfortable stretch…feeling your body filled with healthy, positive energy.

With LOVE,

Matthew

Bullet; Green — Description
GUIDED IMAGERY FOR HEALING BODY MIND & HEART
THE MIND HAS ENORMOUS POWERS OF HEALING THE PHYSICAL BODY, AS WELL AS THE EMOTIONAL/SPIRITUAL BEING, & CAN BE USED TO IMPROVE ALMOST ANY TASK THROUGH IMAGINEERING.

This is a powerful tool for Imagineering yourself to:
   To be the kind of person you want to be
Achieve a Specific Goal and Improve Skills (even Sports)
LET GO of Negative things like STRESS, Depression, Sadness, Anger, Hate & Frustration;
Reenergize and Revitalize Yourself, Renew Hope
Improve Self-Confidence, Self-Worth, Self-Image
Fantasize Romance, Love, Intimacy and even Sexual Intimacy
HEAL Grief, Illness, Injury and to Forgive People or Yourself
Helping you Make Freinds and Ask For Dates
Manage PAIN and to Train for Emergencies, and so much more.

It is taught in Pain Management Clinics and to some Professional Athletes.

Throughout my life I have seen that the mind has amazing ways of learning and adapting, such as with IMAGINEERING, especially through Guided Imagery. Imagineering is a way to more Directly Influence our SUBCONSCIOUS MIND.  Relaxing the Conscious Mind helps to get it out of the way and give us more access to our subconscious mind.  I have seen it used in every aspect of life.  It currently helps me Manage Chronic Pain and End-of-life issues, it helps me stay positive and relatively happy, it helps me to Relax and Let Go of Negativity, it used to help me Cope with loneliness and living at sea under very harsh conditions, and I used it for years to improve Casualty Control response on ships, and to write the Casualty Control Manual for the Exxon Fleet.

You can create your own Guided Imageries, or adapt these to suite your needs.  The idea is to employ as many of the senses as you can during the imagery.  If practicing hoops in basketball, you imagineer every tiny detail and movement of your body, again and again, making the perfect throw.

  It my help in the beginning if someone reads it to you, very slowly and in a soft, calm, and soothing voice, allowing enough time for you to imagine each step sufficiently. Then you remember them and do it yourself. It will take time to be able to fully relax. It took me months to do be able to fully relax, because it is hard to relax when your body is a symphony of pain, with special spots screaming at me for attention. 

Guided Imagery can be done two ways.  It can be done by yourself, which is probably how you will be doing it.  It can also be done with a Guide who talks you very slowly through an Imagery.  You can have a trusted person do this for you. However, this is often done with many people participating, with a Guide leading everyone into deep relaxation (a semi-hypnotic state) and through an Imagery.  I did a Rebirthing this way and it was a very powerful a moving experience for me. I also did one this way where I met my Inner-Child and did healing work to let go of the horrors of my childhood.

SELF-HYPNOSIS & GUIDED IMAGERY
It helps to have some soothing and inspirational music in the background. I highly recommend two Enya CDs or MP3/iTunes albums for relaxation and meditation (Live Links in Artist Comments below):ENYA CDs - Watermark and Shepherd Moons
To Get Into a State of Self-Hypnosis: The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel.

The first few times you are learning this breathing technique, place one hand on you stomach and one hand on your chest. If you are doing it right, the hand on your stomach should do most of the moving and the hand on your chest very little.

Optional: Once you learn the breathing technique, rest your hands on your legs/knees if you are sitting, or beside you if you are laying down. Bring your thumb and first longer together on each hand to form an ‘O’. If you do this consistently each day, you set a pattern in your brain associating your finger positions with relaxation. Eventually, whenever you you start to feel anxiety, just putting your finger and thumb together will start to calm you, before you even start your breathing technique.

Use a count of either 4, 6 or 8 (seconds) for the breathing exercise below. You might want to start with a count of 4, then later work up to 6 or 8, finding out what works best for you. You can also start a session with a count of 4, then go to 6 and then 8, as a way of progressively relaxing deeper.

Choose a relaxing and comfortable place you can either lay down or sit down. If you sit down, be sure your back is straight.

Start Your Relaxation Breathing:
1. Close your mouth and inhale deeply through your nose, to a mental count of FOUR. Your stomach should rise, but your chest should move very little.

2. Hold your breath for a count of FOUR. Try to relax the muscles of your body.

3. Exhale slowly through your mouth, for a mental count of FOUR, pushing out as much air as you can while contracting your abdominal muscles (your stomach should move in as you exhale, but your chest should move very little. As you slowly exhale, on each count, say a relaxing word in your mind. I say, "Relax, Relax, Relax, Let Go."
As you exhale, imagine all of the tension flowing out of your body with your breath, allowing yourself to relax all over your body.
Try to visualize your burdens being lifted away, FEEL your muscles relax, let them relax, with each breath.
4. Repeat the above cycle FOUR times or MORE, until you feel very relaxed.
Once you start to feel like you are very relaxed, let your breathing return to its own natural rhythm, then begin your journey down into a deeper state of relaxation.

Now it is time to relax yourself into a state of Self-Hypnosis. You can use any method that works for you, but this is how I do it: I picture myself laying under a great oak tree, on top of a grassy knoll, with the sunlight filtering through the foliage, dancing on my skin, as a slight cooling breeze rustles the branches. I see a big oak leaf very slowing floating downward, from very high up. I focus on the leaf, ever falling, wafting back and forth, back and forth, sinking s l o w l y, ever lower, carrying my mind deeper into relaxation.

Imagine your mind sinking deeper and deeper into relaxation, letting go of the world, you're controlling consciousness. To relax even deeper, I imagine myself actually lying on the Leaf, as it gently sways back and forth in the light breeze, slowly wafting downward, deeper, deeper, deeper…relaxing more and more, letting go of the tension in my muscles, starting with my head, neck, shoulders…I am drifting…I AM FLOATING…For Stress, Anxiety or Panic: Any time you start to feel anxious, stressed-out, or panicking, try to stop what you are doing as soon as possible, then do the Breathing Cycle steps 1 to 4 above, at least FOUR times, or until you feel better.

If you do a Relaxation Breathing every single day, or even better, a Relaxation Guided Imagery each day, it will reduce the stress in your life, make you healthier, and bring down your general level of Stress and Anxiety. This will REDUCE Stress, Anxiety and Panic in your life.

How to Experience Your Guided Imagery:

It is really important that you try to engage ALL of your senses. Try to visualize and experience it as vividly as possible, not as though you were watching it on a movie screen, but rather as though you were experiencing it through your own eyes at this very moment. Just let yourself become a part of the scene, opening up all of your senses (sight, hearing, feeling, taste and smell) to the environment. For example, if there is a peach, see its gradations of color, see its shape and form, its stem, smell its peachy aroma, feel the peach's fuzz on your fingertips, experience its texture, taste the peach as you bite into it, hear the sound of your biting into the peach and and pulling it into your mouth, feel the juices dribble down your chin.

I self-guide myself through different Imagery, most of which I have made-up out of my own imagination.

Having someone else quietly talk you through a Guided Imagery is a different, but just as helpful experience.

I use a few different Guided Imageries, depending on my need.

You are now ready for a Guided Imagery:

Guided Imagery: Purification, Healing, Reenergizing

I imagine my body laying naked, face-up, on the grass covered earth, under the sun. I imagine a cooling light breeze gently blowing across my skin. I feel the Sun's rays beating down on my skin, its pure and life-giving rays of energy being drawn through my skin and into my body.

I imagine roots growing out of the entire bottom side of my body, sinking deeply into Mother Earth.

The sun-energy follows my veins and capillaries, spreading throughout my body, pushing the poisons, disease, anger, pain, anguish, despair, and all other negative things, toward the bottom side of my body, where the roots draw it all out of my body, and into the earth, which absorbs and cleanses it.

Visualize and Feel the pain being drawn away, your negative emotions being drawn away, your disease being drawn away—give it a good helping push out of yourself.

When my body is purified, the roots which are sunk into Mother earth, draw needed healing energy and nutrients, from Mother Earth, up into my body—visualize helping to suck it in. Visualize and feel the healing energy and nutrients, being sent where they are needed to help heal that which is damaged and diseased. All the while, I bask in the sun, drawing in the golden energy, recharging my energy reserves, renewing my courage, renewing my ability to give of myself to others, to be able to give and receive Love. I feel myself glowing with Sun Energy and LIFE.

When I am done, I retract the roots out of the earth, back into myself, until they are needed again.

I then tell myself that even though I am about to leave this special state of relaxation, I can continue to carry it all with me, any of these pleasant relaxed feelings, even as I go about the rest of my daily activities.

Then, to help myself return to a normal state of awareness, I slowly count from 1 to 3, becoming more alert at each count, slowly opening my eyes. I then take a deep, refreshing, energizing breath, and a big comfortable stretch…feeling my body filled with healthy, positive energy.

Guided Imagery: Relaxing Nature Walk

Begin your journey by picturing yourself standing in the middle of a deserted, narrow, winding country road. This is a dirt road, there are no cars on it, and on each side of the road, are trees. It’s a beautiful, warm, sunny day…not too hot and not too cold. The temperature is just right for you, and there is a soft, gentle breeze blowing. You may be aware of the sound of the breeze as it blows through the leaves in the trees…or you may be able to feel the breeze as it slightly brushes against your cheeks.

And now begin a walk down the road…walking slowly and effortlessly, simply enjoying the peacefulness and tranquility of this place. There is nothing you have to do; no place you have to go. This place is simply here for you to enjoy. And as you continue walking along the road, you notice just ahead of you, a path leading off the right side of the road. And as you approach the place where the path begins, you find yourself wondering where it goes.

Since you are in no hurry, and it is such a beautiful day, you decide to take the path to see where it leads. And so you begin to walk along the narrow path, through the tall shady trees that are partially blocking out the sun’s rays. After a little while, you may decide to stop and look more closely at one of the trees. Perhaps noticing the firm trunk, running your fingers along the bark, feeling its texture…taking notice of the size, shape, and color of the leaves. You may be able to identify the type of tree, or maybe not…it really doesn’t matter. You may also notice how strong and firmly rooted the tree is, and yet the tree is flexible, able to bend and yield with the wind.

And now resume slowly walking along the path, through the trees. All of your senses are sharp and clear. The air is fresh and clean. Pleasant smells from the forest fill your nostrils. Your ears may pick up sounds in the environment, perhaps sounds of birds, sounds of the leaves rustling in the breeze, sounds of your feet making contact with the soft ground with each step. Just continue walking along, until you come upon a large clearing…a clearing with a large, grassy meadow. Stop for a moment, and look out across the meadow; noticing the length, color and smell of the grass…noticing again the relaxing warmth of the sun. This peaceful place is yours to enjoy.

And now begin to walk through the meadow. You may want to remove your shoes, so you can feel the soft grass under your feet. Enjoy walking comfortably and effortlessly across the meadow…being aware of the beautiful, pleasant and peaceful surroundings. And as you continue walking along, across the meadow, you may notice, off to one side, a small orchard.

Approaching the orchard, you may be able to identify the kinds of fruit trees growing there. You may notice apples, oranges, peaches, plums and other kinds of fruit…or perhaps there is only one kind of fruit growing there. Notice the pleasant smell in the air…how ripe the fruit is…and how easy it is to pick and eat. If you so desire, pick some fruit that you might enjoy…examine it closely…if it has a peeling that needs to be removed, then slowly begin to remove it… perhaps biting into it…notice how it feels in your mouth…how juicy, delicious and refreshing it tastes.

And now it is time to leave the orchard and continue walking across the meadow. You may again notice the soft grass under your feet…the pale blue sky, with just a few fluffy white clouds drifting by. It is a perfect day…you have it entirely to yourself…with nothing to do…nowhere special to go.

Just continue walking through the meadow…feeling refreshed and buoyant, until you eventually approach the shore of a lake. Walk up to the shore and look out across the lake. Notice the crystal clear blue water… perhaps you may even notice mountains off in the distance. As you stand by the water’s edge, taking in this beautiful peaceful scene, you may wonder what the water feels like…and so if you haven’t already removed your shoes and socks, you might want to do so now. If you are wearing long pants, you may want to roll up the cuffs.

You have this lovely spot all to yourself…now perhaps putting one foot in the water…noticing its warmth or perhaps refreshing coolness…how soft the sand feels beneath your foot. You way want to just stand there and gently splash the water up around you, and feel the breeze, now cooling on your wet skin. Or if you want to, you can walk out further, where it is deeper. You may even want to swim in the water, or float in it. Whether you just wade in the water, or swim in it, doesn’t really matter…just notice the refreshing feeling of the water against your skin, soothing and relaxing your muscles.

And after enjoying the water for a few minutes, you can begin to slowly wade back to the shore. And as you leave the water and walk over the soft grass, you may lay down for a while and allow the warm rays of the sun to dry your skin… perhaps looking up into the sky…seeing those billowy white clouds floating by, far, far above you. Perhaps you can hear the rustle of the water against the shore…or even smell the sweet grass around you and feel the warm, gentle breeze in your hair and on your skin. You are so very comfortable, so quiet, at ease…totally relaxed. Just take a minute or two to enjoy this image on your own.

Two Minute Pause

And now to help you return to a normal state of awareness, I will soon count from l to 3. But even though you leave this special state of relaxation, you can continue to carry with you any of these pleasant relaxed feelings, even as you go about the rest of your activities.

And now let’s return…1…2…becoming more alert…3…slowly opening your eyes. Take a deep, refreshing, energizing breath, and a big comfortable stretch…feeling your body filled with healthy, positive energy.

With LOVE,

Matthew