Guided Imagery Meditation- Your Peaceful Place

August 17, 2020

Information

With Michele Grand, LMT

ID5472

To CiteDCA Citation Guide

00:00Good morning everybody.
00:01Again, thank you so much for joining.
00:03It's Monday morning.
00:04I hope you all had a good weekend.
00:07I'm Michelle Grand license massage therapist
00:09and I work at Smilow Cancer Hospital,
00:12but it's my honor and privilege to
00:14be able to have this time with you
00:17today working on some little bit of
00:20Breathwork and some guided meditation.
00:23Our meditation today is going
00:25to be about visualizing your
00:27peaceful and beautiful place.
00:29But as we open up today,
00:31we're just gonna be in a comfortable position
00:34either sitting in a chair or on the floor.
00:37And we're going to leave in through our nose.
00:41And as you do it,
00:42we're going to count to 5.
00:44And we're going to XL.
00:46Exhale through the nose again,
00:47counting to five as we exhale,
00:49and we're just going to repeat this
00:52several times with the breath in.
00:57Add a breath out through the nose.
01:03Hannagan breath in through
01:05the nose counting to 5.
01:10Anna breath out through the nose
01:13again counting to 5. Just continue
01:16this for a few more breaths.
01:38And now we're gonna try to elongate back,
01:41breath in and breath out to
01:43account of six or even seven.
01:45If you could manage that.
01:47So we're going to continue to
01:49breath in through your nose.
01:50And if you could extend it to 6 or 7 pounds.
01:58And Exhale through the nose for the
02:00same, either six or seven counts.
02:06And we're just going to continue
02:08that for several breaths.
02:39And now with the next breath,
02:40try to elongate that,
02:42inhale and Exhale for as long as you can.
02:44If you can't get past seven, that's fine.
02:47If you can get to 8 or 9 even 10,
02:50that's excellent,
02:50but don't push beyond what
02:52you feel you're comfortable,
02:53so we're going again.
02:55Inhale through the nose and just hold that.
02:57As long as you can.
02:59For as many breasted accounts as you can,
03:01and then we're going to again exhale through
03:03the nose for the same amount of counts,
03:06so will begin.
03:14And Exhale.
03:19Now will just continue that
03:21for several more breaths.
03:42Would you two more breaths
03:43in and out through the nose?
03:59And one more.
04:07Through the nose.
04:11Excellent, just continue the relaxed
04:13position that you're in right now,
04:16and if your eyes are open,
04:18just gently close your eyes.
04:20I'm going to continue deep
04:22breath now into her abdomen.
04:24Those deep abdominal breaths in and out.
04:29Fail yourself in your body right now in
04:33the moment and as you breathe, allow
04:36your body to completely and fully relax.
04:40Feel the stress flowing out
04:42of you with each breath.
04:44Bill your body becoming limp and comfortable.
04:49Let the tension in your brow go.
04:53Let the tension in your lips go.
04:58Let the tension in your eyes go.
05:01Just relax in the comfortable
05:03darkness that surrounds you.
05:08Once you feel completely relaxed and
05:11centered, start to bring yourself to one of
05:14your favorite peaceful, beautiful places.
05:17This could be a place you been before,
05:21like a silent Redwood Grove with cool
05:24shade and towering ancient trees.
05:27That protects you in their mammoth embrace.
05:33Or white sand beach,
05:35where the ocean waves
05:37gently lapping at the shore.
05:39And the smell of the sea
05:41makes you feel at home.
05:45It could be a place built
05:48entirely in your imagination.
05:50A lovely, slowly swaying
05:53bridge that you stand on.
05:55Watching a babbling Brook
05:58flow away beneath it.
06:01Or an ancient Oak in the autumn.
06:04Something out of an old legend.
06:08Or Golden leaves that fall around
06:11you as you sit under the shade an
06:15watch the Golden Orange Sun pass
06:18over the horizon into Twilight.
06:21Why would a special peaceful
06:24places for you take some time
06:27to imagine it as completely
06:29as you can all around you?
06:37Once you have your special place in mind,
06:41bring yourself into this picture
06:44and imagine that you're in this
06:47beautiful place. Put yourself there.
06:51Take a walk and look at the lovely,
06:55peaceful, relaxing surroundings.
07:00Pause for awhile.
07:05Before you were looking at this peaceful
07:08seem like a painting from a distance.
07:12But now you're in the scene.
07:15You're living it. Be there right now.
07:23What do you see around you?
07:27There's no need to actually
07:29verbally answer this question,
07:31just look around and see what you see.
07:37What in this scene is most relaxing to you?
07:44Take a walk in this special place
07:47and see all that you can see.
07:50What do you smell in the air?
07:54Can you smell that reason?
07:56The soil of the forest floor beneath you?
08:01Do you smell the salty air of the Oceanside?
08:07Bring this, scented your visualization
08:10and smell the air where you are.
08:18Reach out and touch something that's
08:21attractive and peaceful to you.
08:24How does it feel? Is it soft to your touch?
08:40You're living in the scene.
08:43Can you feel the ground beneath
08:46you and the air on your skin?
08:49How does it feel?
08:53Take a moment to listen.
08:55What sounds do you hear in
08:58this beautiful new surrounding?
09:02Can you hear birds chirping in the Woods?
09:06Do you hear the ocean waves in
09:09their perpetual booming rhythm?
09:13Perhaps there is music from an
09:16ancient flute in the background.
09:19Or maybe you hear the voice of an old
09:23friend that soothes and calms you.
09:26Whatever you here, take a moment
09:29now to enjoy listening to it.
09:41Enjoy this moment of relaxation
09:43that you've taken for yourself.
09:49Feel free to walk around in
09:52this special place as long as
09:55you want, because it's yours.
10:07You can change the scene as you wish.
10:10Remember that this special
10:12place is always here for you.
10:20You can come back to it whenever you wish.
10:24You need not be afraid to lose
10:27it because it's always with you.
10:31The relaxation that you feel right
10:34now at this moment in your body is
10:37yours to call on anytime you wish.
10:46When you're ready, slowly let the scene
10:49before you dissolve back into your mind.
10:56Allow yourself to slowly come back to
10:59the comfortable darkness that was there
11:01before you imagined your special place.
11:07And when you're ready in your own time,
11:10you could slowly open your eyes.
11:14And come back to this moment
11:17this time and this reality.
11:20This note how relaxed you feel right now.
11:26And when you're ready,
11:27if your eyes are closed,
11:29you can open your eyes.
11:33And take a deep breath in.
11:37Mannix Hell. Get your arms out
11:42to both sides as far as you can.
11:46You can take your wrists and make
11:49little circles in both directions.
11:54And when you're ready abig
11:56XL at big inhalation in.
11:59Arms overhead. Then Exhale through
12:03your mouth into prayer pose.
12:08And when you're ready again,
12:10you can open your eyes.
12:13Wonderful, hopefully that was
12:14a nice way to start the week,
12:16just to know that you could
12:17bring yourself to that peaceful,
12:19beautiful place.
12:20And it's always there for you.
12:21I think before we end today we're
12:23just going to take a couple of
12:25minutes and we're just going to
12:27loosen up our shoulders a little bit.
12:29We're going to get back a little bit
12:31to that self massage next Tuesday
12:33at 11:00 o'clock, not tomorrow,
12:35but next Tuesday we're going to do a
12:37full program again on self massage,
12:39so a little introduction.
12:40What we're going to do before
12:42we close today is just take.
12:44The tips of your fingers and you
12:46want to use some good pressure?
12:48This is a big muscle at the
12:50top of the trapezius.
12:52Muscle gets very tight.
12:53It once up your back and it
12:55crosses over your shoulders,
12:57which is why we all get that shoulder pain.
13:00But we can do a lot to help ourselves.
13:03Release that.
13:04So just take the tips of your
13:06fingers and just pull forward.
13:08Pull from the back forward to the front.
13:12Keep your breath going as you do
13:15this so we maintain our state
13:18of relaxation just pull forward.
13:22Could sometimes feel when you get to
13:25the collar bone you could almost feel
13:27that muscle releasing and letting go.
13:30So just bring it forward from
13:33back to front over the colorable.
13:37And continue the breath.
13:43Excellent.
13:48Reach back as far as you can,
13:50and if you'd like to Criss Cross your hands,
13:53you could take your right hand
13:55and work on your left side.
13:57That sometimes gives you a little
13:58bit more pull, an more release.
14:05His brain that forward.
14:08I will switch to the other side.
14:12Take those breasts in.
14:14Bring your hand back as far
14:17as you can pull forward.
14:20Be all the release.
14:22Excellent, very good again.
14:24Let's just stretch the arms out one more
14:28time as far as you can pull to the right.
14:32Cool to the left.
14:35Latin And overhead.
14:40And Exhale into prayer pose.
14:43Beautiful, wonderful,
14:44hopefully you're feeling
14:45in the blood flowing.
14:46Maybe I feel my feet warming
14:48up a little bit so you know
14:50you're getting the oxygen and
14:52the blood flow moving.
14:53Would it take our hands now?
14:55Which is going to Cupar face?
14:58Give ourselves a little bit of love.
15:04And we're going to remember
15:06may the long time sunshine upon
15:08you and all love surround you
15:10made the pure light within you.
15:12Guide your way on guide your way on.
15:15Thank you so much for joining again today.
15:18Have a good week and I look forward
15:21to hopefully see you on Thursday
15:23again at 1:30. Maybe well.