|Imagery Script 1
Prepare yourself for an experience of peace and calm. Sit or lie down in a comfortable position. Loosen any constrictive clothing and begin to shed the cares that keep you from feeling your best. Take a nice deep breath through your nose and hold it for a few seconds… and let it out through your mouth with a sigh. Again, inhale though your nose and let go of the breath with a relaxing sigh. Do this a few times, and each time, let the relaxation that you are beginning to feel grow a little deeper.
Now use your mind to scan your body for tension. Starting at the top of your head and slowly working down to the soles of your feel, notice wherever your muscles are holding on. Wherever you feel tightness or hardness, invite in looseness and softness. Your muscles have no need to work hard right now, so let them have some time off. Invite your muscles to become soft and flexible. They are strong when they need to be, but right now they rest with the gentleness of a flower floating on water.
As you scan your body, you let go, and your body settles into a comfortable position with no holding on, no grasping, just peace and alignment with the forces of nature. Your breath is calm and relaxed. Your head and arms and legs and torso have settled in gently to a position of complete relaxation.
Now create in your mind an image of a beautiful place. This is a special place that you can go to in your mind to find refuge from your cares. You might select a tropical beach, a mountain meadow, or a forest glade. Maybe it is a lovely garden or some other place of significance to you. See yourself in this place on a perfect summer day. The sky is blue and there are a few white puffy clouds. You can feel a gentle breeze on your skin. The temperature is just right for you to be perfectly comfortable. You can hear nearby the sound of water. Take a moment to listen. What else can you hear? Perhaps you can hear the gentle call of birds or the rustling of leaves. What can you smell in this place? Is there a scent, perhaps of flowers in the breeze?
Spend as much time as you like in this place. Rest. Be at peace, and know that you can come back here any time you wish for respite and relaxation.
When you are ready, in your mind, look for a foot path that leads away from the spot where you have been resting. Take a walk on this path. It will take you to another place, also a peaceful place, but this is a place to meet someone very special. Here you will meet a being of great wisdom and love. Follow the path in your mind until it comes to an open space. See this place as covered with grass, and on the grass is an exquisitely woven carpet. Upon the carpet rest a number of silk pillows. You know in your mind that you are to make yourself comfortable on the carpet and pillows. So situate yourself in this meeting place and know that this place and everything there is for you to use as you see fit. Look around and see what is there. See this place as filled with a wonderful crystal clear light. Everything is bright and colorful. You see green grass and green leaves. Flowers bloom, and their scent is very pleasant.
Imagine now that you are inviting into this wonderful place a being of great wisdom and compassion. Because you seek understanding, this being is pleased to come to you. Soon you find that seated across from you is someone whose heart is full of love and whose mind is pure and wise. You look into their eyes and see love. It is as if their whole body radiates light and love. From the area of their heart a bright light shines directly into your heart. You feel in that light a warm and kindly energy. A sense of well-being builds in your heart and spreads through your whole body. From top to bottom you are filled with loving light that glows into every cell of your body. Every cell, every molecule in your body is touched by healing love.
Now perhaps you have a question for this wise one. Perhaps something has been troubling you and you need an answer. Perhaps some thought or emotion has been a stumbling block to your development. You are free to ask whatever you would like. Form your question and then listen very carefully. Take as much time as you need.
It is possible that this is not the time for you to have an answer, but if it is the time, see what presents itself. The answer may come as a thought. You might hear words in your mind or see an image. Be open to whatever arises from the source of wisdom.
Feel free to have a dialogue with this friendly being with whom you share this special place. Perhaps you would like to spend time with them quietly. When you feel that you are finished, prepare to leave this place.
Return your attention to your body. Feel yourself in your body. Take a deep breath and let it out. Clench your fists. Stretch your arms and legs and open your eyes
Imagery Script 2: The Forest
To begin the visualization, sit or lie down in a comfortable position and close your eyes. Take several slow, deep abdominal breaths. As you begin relaxing you may be aware of a variety of physical sensations or thoughts. Scan your body for any muscle tension. If you become aware of any tension, tense the muscles for a couple of seconds and relax them. Acknowledge any thoughts without trying to get rid of them. You may imagine thoughts or concerns as puffs of smoke that rise into the air and eventually disappear.
Now imagine that you are walking down a path into a lush forest. As you walk along the path you completely take in the sights, sounds, smells, and feel of the place. All around you are trees, grasses, ground cover, and fragrant flowers. You hear the soothing sounds of birds chirping and the wind as it gently blows through the treetops. You smell the rich dampness of the forest floor, the smells of rotting vegetation and new growth.
Through gaps in the treetops you see the sun high in a cloudless, blue sky. The sun is dispersed through the canopy of the treetops and filters down onto the forest floor, creating intricate patterns of light and shadow. With each breath you take in this place you feel a deep sense of peace and relaxation.
You soon come to a clearing. There are several flat rocks in the clearing surrounded by soft moss. A small stream runs among the rocks. You lie back on one of the rocks or on the cushiony moss and put your feet into the cool water. You feel the warm sun and a gentle, light breeze through your hair and across your skin. The sparkling clear water rushes around the multicolored rooks, making little whirlpools and eddies. You put your hand into the water and lift a handful to your lips. The water is cool and refreshing. You close your eyes listen to the water trickling through the rock. You bath in the warm sun and feel as though you are floating... relaxing deeper and deeper.
You let yourself sink further into relaxation, while continuing to be aware of the sights, smells, sounds, and feel of the forest around you. You allow yourself to let go of any concerns or worries and to feel completely refreshed and rejuvenated in this place.
When you are ready, imagine that you slowly get up and leave the clearing. As you walk back down the path through the forest, fully take in this place and realize that you may return whenever you wish by the same path. Each time you enter this place you will feel relaxed and at peace.
Imagery Script 3: The Beach
For a few moments allow yourself to take several nice, long, deep breaths. Notice the cool air coming in, filling your lungs, and the soothing warm air going out. Just let all your thoughts float away as you bring your attention to your breathing... in and out.
You might mentally scan your body and notice if you're holding any tension in your muscles. If you are, just gently let all that tension melt away with every out breath. Bring your attention to your breathing, in and out... in and out... let yourself feel more and more comfortable sitting where you are.
In your mind's eye you see yourself descending down a long, narrow, wooden stairway towards a beautiful, inviting beach. Your bare feet feel the rough weathered steps, and with each step, you feel more and more tension gently melting away from your body.
As you continue down the stairway, you notice how the bright white sand stretches down the shoreline as far as you can see. The ocean is a deep shade of blue with the fine white crests of the waves sweeping towards the shore. You reach the end of the stairway and step down, sinking into the warm soothing sand. As you rub the sand lightly between your toes, a soothing sensation of relaxation gently melts through your entire body. The roaring sounds of the sea's surf, the waves crashing over each other, calms your mind and allows you to feel even more relaxed.
You begin walking slowly towards the edge of the water and notice the warm sun on your face and shoulders. The salty smell of the sea air invigorates you, and you take in a deep breath... breathe slowly out... and feel more relaxed and refreshed. Finally, you reach the water's edge and you gladly invite the waves to flow over your toes and ankles. You watch the waves glide smoothly towards you, gently sweeping around your feet, and the trails of sea water that flow slowly back out again. The cool water feels soft and comforting as you enjoy a few moments allowing yourself to gaze out on the far reaching horizon. Overhead, you notice two seagulls gracefully soaring high above the ocean waters, and you can hear their soft cries becoming faint as they glide away. And all of these sights, sounds, and sensations allow you to let go and relax more and more.
After a moment you begin strolling down the beach at the water's edge. You feel a cool gentle breeze pressing lightly against your back, and with every step you feel yourself relaxing more and more. As you walk down the beach you notice the details of sights and sounds around you, and soothing sensations of the sun, the breeze, and the sand below your feet.
As you continue your leisurely walk down the beach, you notice a colorful beach chair resting in a nice peaceful spot where the powdery soft sand lies undisturbed. You approach this comfortable looking beach chair, then you sit down, lie back, and settle in. You take in a long deep breath, breathe slowly out, and feel even more relaxed and comfortable resting in your chair. For a few moments more, let yourself enjoy the sights and sounds of this beautiful day on the beach. And, when you feel ready, you can gently bring your attention back to the room... still letting yourself feel nice and comfortable sitting where you are.