7 Minute Guided Visualization: Winter Day

Allow yourself to sit comfortably where you are seated, or lie back if you wish. You may choose to close your eyes, soften your gaze, or have your arms loose at your sides. Do whatever is most comfortable for you in this moment. Inhale deeply, and exhale slowly, allowing tension to leave your muscles. Allow your body to feel loose, and heavy, as we explore this serene winter day.

Take a deep breath in, and hold it. Release this breath fully, feeling a wave of relaxation come over you, melting tension away like snow on a sunny morning.

Picture yourself standing at the edge of a quiet, open landscape. It is a mild winter day, the kind where the air is cool and still, carrying a gentle hush that makes everything calm. Breathe in the air, feeling it is crisp, fresh, and pure as you inhale. Exhale, releasing any lingering feelings in order to focus on this winter scene.

Look down and notice a blanket of snow stretching out around you, smooth and untouched. The peaceful surface sparkles faintly, forming a silvery sheen from the winter sun.

Above you, the sky is a soft gray-blue. You scan to your left, and see tall evergreen trees as far as you can see. To your right, through a path of smaller trees, you can see glimpses of people sledding down a small snow-covered hill.

As you begin to walk ahead, the snow makes a satisfying crunch with each step, gentle and rhythmic. The air around you is otherwise quiet and still, allowing you to focus on this special peaceful hush with only the sounds of your steps to permeate it.

With each breath, you feel yourself more corrected to this serene environment. As you walk, notice the way the cold air feels refreshing and clean, waking up your senses in a calm and gentle way.

Your breath forms small clouds in the air, fading slowly before disappearing. Ahead, delicate snowflakes drift down the sky – not in a rush, but in a soft, slow dance. Each flake is unique and drifts with a peaceful purpose. Allow the calmness of this winter scene to quiet your mind and allow you to relax.

In the distance, you see a bench that gives you a view of the snow- covered trees. Continue walking along this snowy path, gazing at the tiny crystals or frost, like a silent guardian of this winter landscape.

As you arrive at the bench, you dust it off from its light coating of snow, feeling the soft powder melt at your touch. The bench is cool, but solid and supportive beneath you. Take a deep breath in, and exhale slowly.

Take a moment to watch the beauty around you. Snowflakes continue to fall in slow motion, drifting silently. Some land softly on your coat or your hands, melting almost instantly.

Listen carefully. There is a quiet so pure, it feels like the entire world is at peace. You might hear a faint rustle of distant branches, or the soft whisper of falling snow...Or perhaps, simply silence.

Let this deep stillness relax you. Let it calm your thoughts and bring a gentle clarity to your mind. Take a slow, deep breath in... and release.

As you sit here, imagine the cool winter air clearing your thoughts. With each inhale, imagine drawing in peace, purity, calm. With each exhale, let go of heavy thoughts, old energy, anything that weighs you down. Inhale clarity. Exhale release.

Imagine the winter landscape around you as a blank canvas - pure, untouched, full of potential. Let yourself rest in this openness.

Sitting here, look up towards the sky, appreciating its brilliant blue shading, as light filters through a few drifting snowflakes, giving everything a muted, peaceful glow. Notice how the world feels unhurried here. How the cold air brings a sense of calmness and renewal.

Feel this peace filling your body, from your fingertips to your shoulders... Through your chest... Down your spine... Through your legs... All the way down to your feet.

You are calm. You are steady. You are deeply supported.

When you’re ready, slowly rise from the bench. Brush off any remaining snow and take a moment to breathe deeply. Turn back toward the path you came from and begin walking at an easy pace, the soft crunch of snow accompanies each step.

Take one last look at the winter landscape and know that you can return to this peaceful place anytime you need.

Slowly bring your awareness back to your body in the present moment. Notice the sensation of the surface supporting you. Notice the temperature of the air around you.

Notice your breath: Steady, calm, natural. Take a slow inhale and wiggle your fingers and toes. Exhale slowly, stretching gently.

Whenever you’re ready, open your eyes. Carry with you the stillness, clarity, and quiet peace of your winter day.