Pick a quiet place. It would be nice if it was a nice sunny place. Sit quietly with both feet on the ground and relax. Close your eyes and think of a place you find very beautiful. Allow yourself to almost smile as you picture this place in your mind.
While still picturing your beautiful place, begin to be aware of your breathing.
Inhale…
Exhale…
Keeping the picture in your mind, relax more deeply, still aware of your breathing. Begin to walk into the place you have pictured. Walk until you’ve come upon a place you’d like to stop and sit down. Imagine yourself sitting in this place of beauty.
Begin to notice the area around you. It is what makes your place so lovely to you. Each detail adds to the picture of beauty in your mind. You are part of this beauty. Sit still and feel the peace. The peace of being part of so much beauty. Allow your mind to think about how right it is that there be so much beauty and peace in your world and that you fit into this picture you have created in your mind.
Keep breathing,
With each breath, relax deeper into this scene with you in it. Feel the calm serenity for as long as you like.
When you know it is time to leave this place, rise and begin to walk back. Allow your breathing to bring you back. Gently take a few deep breaths. Pause a moment. Remember one last time that you can return to this place any time you want. It may only be for a moment, but it will remind you of the sense of peace that is yours.
Open your eyes.
Feel the goodness of the meditation for a few moments.
You are ready for the rest of your day.
from www.learningmeditation.com
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