The following meditation will facilitate a self-guided visual imagery experience designed to induce a state of calm, tranquility, or peace. Plan to repeat this exercise on a regularly scheduled basis for best results. You may choose to transport yourself to the same setting and search for new details previously overlooked to further intensify the experience. You may also allow yourself to enjoy and benefit other desired states as well such as bliss, oneness with nature, gratitude, etc., or you may choose to transport yourself to another setting. As a novice peace-seeker it is best to initially arrive at your desired place by yourself. After you have achieved the desired feeling, you may invite others that will complement your experience.
1) Create time to spend time alone without interruptions or distractions. Sit or lie in a comfortable position.
2) Search for the sound of silence , or nature or any monotonous sound which engages your mind and promotes a sense of neutrality or relaxation.
3) Imagine or recall a landscape or scenery which you relate with beauty and peace. With the power of your mind transport yourself to that environment by simply imagining yourself being there.
4) Spend several minutes engaged in each of the following sensory experiences as you begin to enjoy your retreat
- Feel the weather against your skin.
- Hear the sounds .
- Smell the scents .
- Touch something there with your fingers and sense its texture. Imagine yourself indulging your palate with something to savor if you wish
5) Experience the beauty and peace which surrounds you as vividly and detailed as possible
6) Allow yourself to become immersed by its perfection
7) Connect with and embrace the inner experience it begins to generate within you such as peace, love, harmony, etc
8) Inflate or expand the positive feeling you are experiencing with your mind or energy as if it were a balloon which will cause it to deepen
9) Give yourself the gift of dwelling in this supportive, nurturing and healing state.
10) Remain within this transcended state as long as possible until you awaken from the state naturally.
May peace be with you,
Dr. Maritza Lima