Easy Visualisation Mediation - Unwind
Visualisation is a variation on traditional meditation that involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you, whether it’s a tropical beach, a favourite childhood spot, or a quiet meadow.
You can practice visualisation on your own or with an app or audio download to guide you through the imagery (I use Headspace). You can also choose to do your visualisation in silence or use listening aids, such as soothing music or a recording that matches your chosen setting: the sound of ocean waves if you’ve chosen a beach, for example.
Close your eyes and imagine your chosen place. Picture it and feel it as vividly as you can: everything you see, hear, smell, taste, and feel. Visualisation works best if you tune into as many sensory details as possible. For example, if you are thinking about a quiet meadow
See the greenery around you
Hear the birds singing
Smell the flowers
Feel the grass under your feet
Taste the fresh, clean air
Enjoy the feeling of your worries drifting away as you slowly explore your restful place for as long as you need to. When you are ready, gently open your eyes and come back to the present. Don’t worry if you sometimes zone out or lose track of where you are during your visualisation. This is normal. You may also experience feelings of heaviness in your limbs, muscle twitches, or yawning. Again, these are normal responses as you are nice and relaxed.
I hope this helps.