5 Minute Guided Visualization: Garden

This guided visualizations is intended to be brief in length, lasting approximately five minutes. This guided scene details a leisurely stroll in a garden.

Follow along here, or download the free PDF version!

Close your eyes and allow yourself to get comfortable. Begin with a few slow deep breaths in through your nose and out through your mouth.

Let the chair fully support your body as you continue to breath and relax.

Now, use your imagination to picture yourself walking slowly along a path. It’s a pleasant path, any kind that you wish. It is an easy walk, one without discomfort.

You can feel the warmth and energy of the sunlight breaking through the trees in slivers, sharing its light upon your skin.

It’s a beautiful day, and you feel relaxed and at peace.

Soon you come to a gate. You know this gate, as it leads to a special place where you feel welcomed, safe, and comfortable. Should you wish, the key is in your pocket, and you may choose to unlock it, or perhaps you had left it unlocked from your last journey here.

Push the gate gently open, allowing yourself to step through, entering your very own private garden. You may choose to shut this gate behind you, before you explore deeper.

Your garden is filled with your favorite things. Perhaps there are flowers, trees,  birds, animals, water, or even music playing. 

Look around and notice what is in your garden. See all the colors and objects that are in this place. Notice how beautiful they are. 

Look at the ground, look at the sky, and see where they meet. 

Your garden is calm and tranquil.

Everything peacefully co-exists in the garden. As you are looking, become aware of how things might feel in this private place of yours.

Begin to explore this place with your sense of touch. Perhaps some things are soft and warm, and others are smooth and cool. Simply spend some time exploring, using your sense of touch as you continue to feel at peace and comfortable.

You may choose to take off your shoes, stepping along the pathways or noticing the grass between your toes.

Notice what the air feels like as a breeze brushes the grass just so -  is it cool or is it warm?  

As you continue to explore your garden by seeing and feeling, become aware of the sounds that you hear in your garden.

The sounds in your garden are pleasing to the ear and very comforting. Perhaps it is quiet in your garden, or maybe there are a number of sounds. 

Some of the sounds may be very soft, while others may be louder. They are all peaceful to you.

As you’re listening to the sounds in your garden, become aware of what

smells you might smell. Take a deep breath in, and notice the fragrances that are present. Some of them may be familiar, while others may be unfamiliar. The fragrances are pleasant and soothing. 

Take your time and enjoy your visit to the garden, using it in whatever way that

you wish. Spend the time that is necessary for you to rejuvenate and to care for yourself.

When you are ready to leave, slowly walk back towards the gate of your garden. 

You have enjoyed your visit to the garden and feel relaxed and content. This good feeling will remain with you throughout the day. 

Push the gate open and return to the path that led you to the garden. As you make your way back up the path to the here and now, remember that you can return any time you wish. Visit your garden any time you would like to relax, to be comforted, or just to enjoy its beauty. 

You are now ready to resume your day. Stretch gently and open your eyes, feeling refreshed and alert.