The purpose of the meditation outlined below is to practice and develop ones ability to use visualisation while at the same time promoting deep relaxation.
When first learning to meditate it is important to use visualisation within your meditation as this serves to provide a point of focus for the mind outside of the daily fluff that we have to deal with. In addition, as the process of visualisation develops and comes easier to us, it paves the way for the ultimate goal of meditation, to reach a state of no thought.
During the meditation accept that your mind WILL wander. It may happen frequently at first. Try not to become frustrated at this, simply become aware of it and then turn your mind back to the point at which the visualisation was interrupted. Be patient and stay relaxed.
Prior to starting sit in a quiet room without disturbance, turn off phones etc, draw the curtains if you have them or turn off the lights. Sit in a high backed chair, feet on the ground, uncrossed and with hands resting gently in your lap.
Close your eyes and become aware of your breathing. Breathe slowly and deeply in through the nose, out through the mouth. As you inhale become aware of the tension in your chest as it rises and falls. Be aware of the warmth of the breath as it leaves your body and note the feeling of relaxation through the chest cavity as your lungs empty. Focus purely on the detail of breathing until you become to feel more relaxed.
Once you feel relaxed and with eyes closed imagine standing up out of your chair and taking the journey to your front door. Visualise every step and detail that you can remember, all the while breathing gently and freely.
On reaching the front door take a deeper breath, exhale and open the door. As you do so notice your feet are on a forest floor. Visualise here as much detail as possible, twigs under foot, the colour of the earth, is it wet or dry etc. As you look around in your minds eye visualise a beautiful and peaceful forest. The more detail you visualise the better. What can you see, what can you hear, what can you smell? Continue to walk marvelling at the tranquillity, you create this experience, just keep walking.
After a short while imagine arriving at a gate. You may decide to visualise a gatekeeper as present. This could be anyone you wish, fictitious or real. For example, a guard, monk, best friend, relative, ancestor, warrior etc. The purpose of the gate is to signify a gateway to increased feelings of relaxation and the subconscious. If you decide to have an imaginary conversation with the gatekeeper, so be it, just flow with whatever springs to mind.
Once through the gate imagine the colours, sounds and smells intensifying around you. Continue to walk but imagine the pathway creeping upwards and upwards. As you get higher imagine feeling lighter, the higher you walk the lighter you feel.
Continue visualising your journey until you get to the top. Once at the top you may decide to sit there and take in the surroundings. Alternatively may decide (as I often did) to soar into the sky as a bird of prey, feeling light and free, able to go wherever my heart desired.
Spend sometime here. Try not to analyse what may come to you, just acknowledge and let go. If your mind wanders off the visualisation gently go back to it again.
Once you feel like sufficient time has been spent at the top of the mountain path begin your descent. Continue to visualise as much detail as possible and take your time. Pass through the gate, thank the gate keeper (your subconscious) and slowly come back to your house, through the front door and back into your seat.
Take a few moments to slowly move your extremities, become more aware of your physical body and when you are ready, open your eyes and take some water.
You may be surprised at how much time has passed. You should feel more relaxed and with an air of tranquillity within your consciousness.
Remember; accept that your mind will wander. With time and practice your mind will wander less and less and you will find it increasingly easier to visualise with greater detail.
Each time you meditate visualise a different location and path or return to the same one. Other ideas include a beach, mountains, hills, cliffs etc. Above all, enjoy. Be well.
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Thank you for posting.