Wellness Department -
On the Third Day of Wellness...12 Days of Wellness
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For the third day of wellness, spend some time doing this guided meditation. In this guided fantasy, discover a treasure chest containing a gift for you. (It might help you to read through it once or twice, then try to do it on your own without having to open your eyes for each step.)
Activity for Today :
Time: approximately 15 minutes
Place your feet flat on the floor and sit comfortably in your chair or sofa. Place your hands comfortably in your lap.
Take a deep breath...let it go...take another breath…Let it go…Take another deep breath...
Close your eyes…Let your body relax...allow yourself to breathe deeply and heavily…as you inhale, inhale relaxation…As your exhale tension…Allow yourself to be calm and relaxed.
Now imaging yourself in a field of red …run through the field of red …
see the poppies. See the cardinals…Allow yourself to experience red …
Experience the color for approximately 30 seconds.
Allow yourself the experience of a field of orange…Allow yourself to smell it…what does it smell like? Imagine anything else orange…
Experience the color for approximately 30 seconds.
Now imagine yourself in a field of yellow. See the yellow flowers…See the daisies and daffodils…See the canaries...and anything else yellow. Immerse yourself in yellow …
Experience the color for approximately 30 seconds.
Then go into a field of green...experience the incredible number of shades of green…Let the green surround you…Experience the field of green...
Experience the color for approximately 30 seconds.
Imagine yourself in a field of blue, sky blue…Allow yourself to relax in blue…See blue flowers...breathe in the aroma of blue…tranquility…Experience what blue feels like…
Experience the color for approximately 30 seconds.
Now imagine a field of dark blue, indigo...See the bluebirds...blueberries...surround yourself with dark blue …Allow the dark blue to surround you…What does it taste like? What does it smell like?
Experience the color for approximately 30 seconds.
Then imagine yourself in a field of purple, deep vibrant purple…See violets and iris…See other purple flowers…Experience what purple feels like, tastes like, sounds like…
Experience the color for approximately 30 seconds.
Now imagine that all the colors become one and turn into a white light surrounding you…Let the white light penetrate and envelop you…
Now notice that you are on a path in a forest…Allow yourself to walk through the forest until you become aware that you are coming into a clearing…
There is an open meadow in the clearing and by it, a pond. Near the pond is your favorite tree…imagine your favorite tree in the season you love the most…Let yourself sit by the tree and be aware of how relaxed and comfortable you feel at this moment...
Experience this relaxation for approximately 30 seconds.
Notice that in the clearing is a treasure chest. Move to the treasure chest...inside there is a gift which will be a word, a picture, a thought a presence…don't try to make anything happen...just let it come to you...
Now, open the box…And see what gift is inside…and let the gift talk to you...telling you what it is for and what it means…it could be about something or someone in your life who needs healing, who needs the relaxation that you experience now…Or it could be a message, thought, word, picture just for you…
Experience for approximately 30 seconds.
If you have any questions, ask the gift now…
Experience for approximately 30 seconds.
Now you have a choice...you can either close the box and put it back in the clearing or you can put our hands out in front of you…And imaging the treasure chest shrinking…shrinking small enough to fit into your hands...then imagine opening your heart…And putting the treasure chest inside your heart for safe-keeping…
Experience for approximately 30 seconds.
Now get up and start walking along the path…And count backwards from 10 to 1…and when you are at 1, you will be back in your room, returned to the present here-and-now.
Take a few cleansing breaths and gradually return to your routine and activities…Refreshed, relaxed and calm.
Adapted from Structured Exercises in Stress Management, Brian Luke Seaward
Mark on your Calendar: When (the time of day) you did this guided meditation
Return to the 12 Days of Wellness 2009 Home Page
