Guided visualisation – Environment

Bite Size Guided Visualizations

Begin by finding a comfortable seated position, either in a chair or on the floor. Close your eyes and take a few slow, deep breaths, allowing your body to relax.

Bring your attention inward and notice how your body feels in this moment - any sensations of warmth, heaviness, or lightness. Gently scan from your toes up through your legs, abdomen, chest, and head, acknowledging any areas of tension or calmness.

Now, picture a peaceful natural setting in your mind's eye. Envision yourself in a lush, verdant forest. See the towering trees around you, their branches swaying gently in the breeze.

Observe the array of colors - the deep greens of the leaves, the browns and grays of the tree trunks, the splashes of vibrant wildflowers dotting the forest floor.

Listen to the soothing sounds of the environment - the rustling of the leaves, the chirping of birds, perhaps a nearby stream bubbling over the rocks.

Breathe in the earthy, fresh scent of the forest. Feel the cool, refreshing air filling your lungs with each inhalation.

As you continue to breathe deeply, visualize yourself walking deeper into the forest. The path ahead is soft and winding, with a carpet of moss underfoot.

Pause for a moment and look around, taking in all the details of this serene setting. Feel the peace and tranquility washing over you.

In the distance, you notice a small clearing. As you approach, you see a beautiful, crystalline lake, its surface as smooth as glass. The water reflects the surrounding trees and the clear blue sky above.

Walk to the edge of the lake and gently lower yourself down, sitting on the soft grass. Dip your hands into the cool, refreshing water, letting it flow through your fingers.

Breathe deeply, allowing your body to fully relax. Visualize a glowing sphere of warm, comforting light in the center of your chest. This light expands with each inhale, filling your whole body with a sense of peace and wellbeing.

Spend a few more moments simply being present in this tranquil environment. When you're ready, gently open your eyes, bringing the calmness of this experience with you.