Guided Imagery Scripts

These are guided imagery scripts that you may wish to use in a class or record for personal use. (more to come)

*Intuition Script: This script is a guided imagery for opening the 'third eye.' It will help you go within to ask a question that you would like answered.

Intuition by Elizabeth Beard

Before we begin, take a moment to write a question down that you want an answer to. Pose it clearly. You can ask that the question be answered during your meditation or simply when the time is right. Then let go of the question and let your mind relax and connect with your divine nature.

Get yourself comfortable in a seated position or lying down on your back. Take a nice deep cleansing breath in and let it out with a sigh. Now take a few more deep breaths and let your body and mind settle in to a meditative space. Letting yourself go within, focusing on the breath. 

Relax your body. Start with your toes and feet. Melting the muscles into the earth. Work your way up the legs; calves melting,.. knees melting,.. thighs melting. Each in-breath brings in peace, each out breath expands the muscles, allowing them the completely relax. The hips relax, the stomach and back relax. Now breathe peace into the shoulders, arms and neck…letting go. Your head is heavy as you release any tension from the jaw…then from the forehead.

Gently bring your focus to your third eye chakra in the center of your forehead, centered just above your eyebrows.

Imagine that there is a dark indigo blue door here, in the center of your forehead. Using your imagination, allow yourself to open the door and step into the center of your mind. The door remains open and the light coming in is just enough for you to clearly see the bustling activity of your mind.

Look around; see your thoughts, emotions, perceptions, rationalizations, conflicts, issues, and life experiences swimming around your mind.

A white ball of radiating, healing light appears in your hands. As you lift it up, it’s brightness floods the space of your mind.

The healing light radiates so brightly that it brings a healing calm, a cleansing of peace. All those things swimming around in the mind are calmed and led out of the open door. Thoughts and feelings go, perceptions, experiences, the issues of life all calmly flow out of the door, led away by this healing radiant light.

The mind is free, peaceful, crystal clear.. you can see yourself clearly and wholly. With each breath you deepen your connection with your higher self and divine nature.

Take some time here to bask in the connection with the divine, with all things. (long pause)

As your mind continues in the blissful connection with the divine- go ahead and ask your your question. Without searching out the answer- Just rest, and allow. (long pause)

The answer may come now or unfold with time. Release expectation. (pause)

With gratitude and thankfulness step out of the door…bring your awareness back to the room. Begin to feel your body. Gently wiggle your finger and toes. Turn to your right side and write any answers or sensing that you may have received.

*Realizing Your Goals Script: It is always a good time to get excited about becoming more of who you are meant to be and setting goals to get there. For this exercise pick one goal for your focus. Make it attainable and specific.

Realizing Your Goals by Elizabeth Beard

Take some time to get situated. Allow yourself to relax. Take a nice deep breath in and let it out gently. And again. Now as you breathe in say to your self “I am” and as you breath out say “peace” (pause)
Gently lift the eyebrows and then relax them, releasing any tension in the forehead. Loosen the jaw and allow it to relax.
Bring that feeling of complete relaxation down to the neck and shoulders. Notice any tension and breathe peace into those areas. Inhaling “I am”, exhaling “peace.”
Moving down the back and hips, let gravity take over. Just melt into the ground. Feel completely supported.
Continue to let relaxation flow down your arms and fingers.
Then allow it to flow through your legs and toes. Breathe in, “I am”, breathe out, “peace”
Now that you are relaxed, let your mind take you to a goal you would like to accomplish. (pause)
Ask yourself “Have I had this goal before?” “What has been holding me back from accomplishing this goal in the past?” (pause)
If your goal is generalized, try to make it specific. Perhaps you can ask yourself “how will I do this?”
Now, use your imagination to visualize your goal. See yourself making progress and accomplishing your goal. (pause)
Say this affirmation to yourself: New beginnings are calling me. I am ready and willing to answer the call.
Now, let yourself feel the emotions that come with of getting there. Feel the satisfaction and deep joy of accomplishment. Feel the joy in the center of your belly. (pause)
Let the joy radiate out encompassing your whole body. Let every cell feel the vibration of joy and satisfaction. (pause)
Say this affirmation to yourself: When I change, the whole world changes
Let love, gratitude, and joy encompass your whole being while you visualize. (pause)
Let your senses come back to the room, becoming aware of surroundings. Begin to feel the body, moving your fingers and toes. Awaken to the inner knowing that you have the tools you need to make things happen. Knowing that you can do some action this very day, to bring you closer to your goal.

*Children's Stress Free Meditation Script from ShambalaKids

JoyfulGirls(Once your child is lying down and comfortable, simply repeat the following, speak slowly and deliberately. Pause or exaggerate the underlined words or when it feels comfortable)

“Let’s learn how to relax our bodies and minds tonight. Are you comfortable? OK, now let’s start with something called a Balloon Breath. Let’s breath in very deeply and fill up our tummy like we’re filling up a big balloon. Doesn’t that fill good? Give your balloon a color. What color is your balloon? Make it really big and beautiful, as you fill it up completely. Breathing in from your nose, fill up your balloon completely and when it’s full, exhale the air out and watch your balloon completely deflate! Isn’t that amazing? Again a very deep breath, and now, exhale… very good.

Now imagine that you are floating on a huge, white cloud. Feel how this fluffy light cloud totally supports your body and makes you feel so peaceful and light. The cloud seems to wrap itself around you so comfortably so you feel safe and warm. You have a feeling of being loved and cared for. It feels so great. Feel yourself floating on this soft whispy cloud, enjoying the gentle motion of this loving cloud as it glides and softly sways. There is a feeling of total peace and easiness… it feels so wonderful to just relax here.

Now in just a moment, there is a large balloon that is going to float up near your float. This balloon is your blow away worry balloon. It’s going to take away any worry you have, far far away. See that balloon coming up, floating close to your cloud. Picture the balloon any color you want.

Now, put any worry of fear you have up into the balloon….. just watch that worry go into the balloon and see how tightly and nicely the big balloon holds onto that worry for you. Whatever it is that you are worried about, just see that going into the big balloon. Feel it lifting up out of your body and going straight into that balloon. The balloon is helping you and loves to take away that worry for you. Now, the balloon is quickly floating far far away. In the distance now, you see that balloon just pops a HUGE pop! And your worry is completely gone! How wonderful that feels! Now you see another balloon floating up to you on your nice fluffy cloud. This balloon is a different color. What color is this balloon? Now this is another blow away worry balloon and it’s here to help! So put another worry into this balloon and watch it do the same as the first did…. it quickly floats far far away and then POPS! Wow… this is really amazing!

(Continue with new balloons coming until you ask…) Do you need anymore balloons or are all your worries gone? (Proceed according to your child’s answer, if there are more worries, use more balloons, if not continue with script). If you look below you now, you will see that in fact there is someone down there sending up these beautiful helpful big balloons to you. It’s someone you love very much and who loves you very much! How wonderful it is to know you are so loved and cared for! Wave to that person and send love back as a Thank You! Just by imagining you are sending love to that person, you are. So send love now.

Now that all your worries are gone, you start to feel the sun shining it’s beautiful warm rays done on you. You start to feel a very warm, loving feeling in your heart. You feel so wonderful and so loved! You are such a wonderful and special child! You are unique and amazing. Always remember that and keep that special feeling in your heart all the time. There is no one else like you. You are a very important part of the Universe and no one can do exactly what you do in the way you do it.

Now when you are ready, you can float back down on your soft cloud and back to this room. It was a wonderful journey!”

Now it’s time for hugs and kisses goodnight! Wasn’t that EASY? Guiding a meditation with your child IS truly easy to do and a lot of fun. You’ll find that you will develop a very strong emotional bond and your child will truly be amazed at your ability to take them on magical journeys and help them alleviate their worries! In a child’s mind, the journey has been very real. I like to close my eyes and get into the scene with my children. Your creativity is sparked and you can do whatever you want in your story! Magic happens here! 

Script: Mellisa Dormoy, copyright ShambalaKids 2013.