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GUIDED IMAGINATION MEDITATION: Autumn Colors…
Music Credit: “Stress Melt” by Chris Collins, www.indiemusicbox.com, Image Photo Credit: IStockPhoto.com
MEDITATION TEXT
Enjoy this guided autumn meditation…
Intro
Hello. Welcome to Imagination Meditation. I’m Diana. Today, in the spirit of the autumn season, let’s visit a sunny lakefront spot surrounded by brilliant fall colors.
Now, let’s get into a nice comfortable position. Maybe you’d like to sit on a cushy pillow, or on a soft couch. Sit up nice and tall, set shoulders back to open up your chest, allowing yourself to breathe fully. Place your hands in your lap or by your sides, or wherever is comfortable. Allow yourself to adjust your body as you see fit, so you’re relaxed and alert. Now gently close your eyes.
Breathing Together
Let’s breathe deeply together. Nice long, deep breath in, exhale it back out. Another one, deep breath in, exhale it out. Breathe in through your nose, let it out slowly through your mouth. Let’s breathe in while we count to 4, hold the breath for 4 counts, and exhale over 6 counts. Let’s try it now. Breathe in, 2, 3, 4… hold the breath, 2, 3, 4… and exhale, 2, 3, 4, 5, 6. Breathing in, 2, 3, 4… hold the breath, 2, 3, 4… and let it go, 2, 3, 4, 5, 6. Once more. Inhale, 2, 3, 4… hold it now, 2, 3, 4… and release, 2, 3, 4, 5, 6. Continue breathing deeply, giving your body the fresh air it deserves.
Picture the air slowly filling your lungs, the oxygen radiating from your lungs out to the rest of your body, reaching all the way to the top of your head, the tips of your fingers, and all the way to the tips of your toes. Every cell of your body getting a nice new breath of oxygen. And giving away the resulting carbon dioxide. This used breath carries with it all the waste dispelled by each and every cell. All this, what your body no longer requires, is swept up from the tips of your toes and fingers, and swept swiftly back up to the lungs and out of the body.
New oxygen replenishes every inch of your skin, your heart, your entire body. The used air clears out from every surface, in the blink of an eye. As you breathe, feel this constant movement of air within you – in with the good and nourishing, out with what’s no longer needed. Feel free to continue this exercise.
To our guided autumn meditation destination!
And now, for today’s adventure: let’s prepare to whisk ourselves away to today’s serene spot. Here we go!
Such soft grass….
You emerge on a grassy slope. The grass looks so inviting, so lush, a most perfect shade of light green. Reach down to press your hand into the soft earth; feel the cushion of the grass, the individual pieces between your fingertips. Feel the green life that’s within. Take a step forward. Notice how soft and springy this green carpet feels. Feel it give softly beneath your feet, cushioning your steps. First one step, then another. Can you smell the scent of the grass? That cool, green, nature smell, so distinct. Notice the air against your skin, with the feel of autumn. How does this fall air feel? Does it feel cool, crisp, perhaps perfect for a bonfire?
A quiet lake…
You now look up, and you see the quiet waters of a placid lake there in front of you. Take a look at the water’s surface. Is it completely still, like a sheet of glass, serene, unmoving? Or does a ripple gently break the calm? Maybe you watch a ripple as it impacts the surface, slow flowing rings moving gently outward from a central point, distorting any image. Are there perhaps soft waves cresting easily along the surface? Does the water underneath follow this crest? Take a few moments to just watch the water, it’s stillness or its movements.
Now take a look at the images you see on the water’s surface. Can you see within the lake, what it holds? Is the water clear, allowing you to view its depths, or even a few inches down? Is the surface perhaps covered with images that cannot be within its depths, rather, a reflection? Notice any colors, shapes forming. What do you see?
Witness the brilliance…
Look up a bit further, up to the water’s edge opposite you. Immediately you come face to face with nature’s beauty. Autumn colors, with hues of an absolute brilliance. Shades of scarlet, crimson, orange and gold, sunny yellow and emerald green. The colors simply pop forth with unparalleled vibrance. A gorgeous sun shines down upon the leaves; its rays highlight each one individually. A bright blue sky contrasts with the colors, magnifying their intensity. How much of each color do you see within the boughs? Are perhaps certain trees covered in reds, and others decked out in gold and orange? Are some trees a mix, perhaps even still in the process of turning? What other things do the colors remind you of? The bright red of a cardinal? The orange of a massive pumpkin? The gold of an ear of ripe corn? Take in the colors, seeing them fully.
Now let your eyes gaze down to the water right below the trees. See the reflection come slowly into view. The lake’s ripples gently unsettle the crisp lines of the reflected branches, and then as the ripples fade, the lines become strong once more. Ever changing, ever moving, always returning to stillness.
Examine one little autumn leaf…
Now, take a look back down at the ground at your feet. You see a few leaves that have flown from the tree branches. You pick one up. Notice its shape, its outline, the points or the soft curves. Notice the particular colors of this one leaf. Is it all one shade? Do you see many different shades, mingling together? Is perhaps one section of the leaf colored differently than the rest? See how the colors connect to each other.
You trace the veins of the leaf with your finger. See how they’re all interconnected, branching off the spine and going out towards the perimeter, but all part of the same leaf. Feel the smoothness of its surface. Maybe it’s a little crinkly or crisp. Lift it up and place it between you and the sun. See how the sun lights up the leaf from behind. It almost looks as if it’s lit from within. Enjoy gazing at this leaf, and at your autumn surroundings, for a few more moments.
Time to go…
And now, it’s time to go, back home to our comfy seat. As the vision of the trees slowly dissipates, keep your eyes closed, and just feel the chair or couch underneath you. Feel the sensation of your feet against the floor. Clasp your arms around you, giving yourself a warm, easy hug. Feel the warmth of your body. And whenever you’re ready, feel free to open your eyes.
Did you enjoy this guided autumn meditation?
Thank you for joining me on this meditation. Know that you’re always welcome to come back to this fall paradise. Whenever you feel the need for some calm, or just want to surround yourself with nature’s beauty, feel free to join me back here. I wish you peace and joy in the rest of your day. Come back and visit me again soon!
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