Here’s a Guided Visualisation for you…

With the end of the year rapidly approaching, finding the time to just stop and relax may feel impossible – it’s all go, go, go! But, it’s important to take time out, even if it’s only briefly, to catch your breath and create some space between the thoughts of all the things that need doing at this time of the year.

Here is a short guided relaxation visualisation – it will literally take you about five minutes! – to help you. Enjoy!


Find a comfortable position in a room where you won’t be disturbed.

Let your eyes close, your eyelids resting gently on your eyes.

Bring your awareness to your breath.

Breathe a little deeper, a little more slowly than normal, and follow the sensations of each breath.

Continue to breathe slowly and peacefully as you allow the tension to start to leave your body.

Release the areas of tension, feeling your muscles relax and become more comfortable with each breath.

Continue to let your breathing relax you….breathe in to a count of four, holding the breath for a count of two, breathing out to the count of four.

Continue to breathe slowly, gently, comfortably…..

Let the rate of your breathing become gradually slower as your body relaxes.

Now begin to picture in your mind a place where you have been before, a place you really loved. Where is this lovely place? Is it outdoors? Or is it indoors?

Picture yourself in this peaceful place. Who is in this place? Are you alone? Or are there other people present?

Focus now on what you can see in your special place – any colours, shapes, objects, animals, plants, water….. all of the things that make your place special. Spend a few moments appreciating what you can see.

Now turn your focus on to the sounds around you in your peaceful place. What sounds can you hear? Or is it quiet? Spend a few moments just listening.

Focus now on any tastes and smells your place has to offer. Are there any tastes you can imagine enjoying in your special place? What scents are floating on the breeze?

Are you are just sitting, enjoying this special place, relaxing? Or maybe you are walking around…Bring your attention to the surface you are on. How does the surface feel to touch? Is it soft or hard? Warm or cold? Is there a breeze flowing over your skin? Is it warm and relaxing or cool and refreshing?

Take a few moments more to enjoy your special place. Memorize the sights, sounds, smells, the feeling of things you can touch, and taste around you, knowing you can return to this place in your mind whenever you need to relax.

When you are ready, turn your attention back to the present. Slowly open your eyes and notice what you can see, hear, smell, feel, and taste as you return to the now, while keeping the feeling of calm and relaxation of your special place with you.

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