Record yourself reading this guided imagery script aloud, and then play it back when you want to practice guided imagery/meditation. Read slowly, pausing after each line, and try to speak in a low, calm tone. If you prefer, ask a friend whose voice you find reassuring or relaxing to read the script instead.
The Pines, Waterfall, and Rock
- Start by taking three deep breaths.
- Breathe in through your nose and out through pursed lips.
- With each breath, breathe in more slowly and deeply.
- Imagine yourself walking slowly and easily down a wooded trail.
- As you walk, you pass by tall pine trees softly blowing in the breeze.
- The pine needles and pinecones cover the ground below.
- In the distance, you hear a waterfall.
- Walking down the path even farther, you come to the waterfall. Its mist cools the air and moistens your face.
- Near the waterfall is a large, flat rock. It’s time to rest.
- You lie on the rock, warmed by the sun, listening to the waterfall splash into the pool below.
- Your head rests on soft green moss.
- Your eyes rest on the blue sky above and the white clouds passing by.
- You start to become deeply relaxed in this safe spot.
- Concentrate on your breathing, allowing each breath to become slower and deeper.
- With each breath you become more deeply relaxed.
- For the next minute, listen only to your breathing, allowing it to guide your muscles to feel less and less tension and more and more relaxation.
[Be quiet for one minute.]
- It’s time to end this relaxation exercise.
- Say good-bye to your warm, relaxing rock in the sun.
- Say good-bye to the beautiful waterfall, blue sky, and clouds.
- Slowly walk back past the tall pines and soft pine needles.
- Come back to the present.
- Know that your can return to this relaxing place whenever you desire.
- Now, stretch your neck, arms, hands, legs, feet, and toes.
- Open your eyes, and you should feel relaxed and refreshed for the rest of the day.
Want to learn about additional ways to reduce stress? Read “Relax: Three Stress-Busting Methods” and “Try This Progressive Muscle Relaxation Sequence.”