Relaxation using visualization

This is a simple Visualization that helps you to reduce tension and Stress, totally suitable for meditation newbies.

How to do it:

1. Sit down, close your eyes, and direct your attention to your breathing, just as in the first excercise.

2. Be aware of every breathing in and breathing out.

3. Let your breathing go on autopilot and do not try to steer it.

4. Observe how the air slowly goes in through your nose, fills up your lungs, and goes out again.

5. Now you are ready to start the Visualization.

6. With every breath, you start to feel the positive energy into your lungs.

7. When you breathe out, imagine all negative feelings escape from your body together with the air you breathe out.

8. When you are totally relaxed, choose an image, a situation, or an environment that means rest, peace, and calmness for you.

10. Walk around (in your imagination) and enjoy every moment in your favorite surroundings.

11. Try to involve all your senses. Smell, taste, look, and feel as many details as possible.

12. Focus on this image and hold it in your mind as firmly as possible.

13. Enjoy this image in all its details and pay attention to all the emotions that accompany it.

14. Feel the tingling in your body, feel your muscles relaxing, and notice your body reacting directly to everything that you created in your mind

15. Continue this Visualization for as long as you like.

16. Any time you are ready to stop, take your attention back to the rest of your body and become aware of yourself being in the room.

17. Open your eyes.

18. You're done!