Try out this FREE 15-minute functional neurology meditation script that takes you on a journey on a summer evening in the British countryside. Using brain drills combined with a visualisation meditation, you can expect to relax and destress.
Find a comfortable position and blinking a few times, until eventually closing your eyes.Â
Make any adjustments to allow your body to rest and relax.
Know that this time is for you, you have nowhere else to be and nothing else to do.
With your lips touching, move your jaw side to side a few times, then forward and back a few times.
Trace your teeth with your tongue, top and bottom, front and back. Then let the tip of your tongue rest behind your two top teeth.
Take three deep, nourishing breaths in your ribcage. As you inhale, feel your whole rib cage expand. As you exhale, let tension melt away from your body.
Picture yourself on a rolling hillside on a serene summer evening. The sun is sinking towards the horizon, painting the sky in a spectacular array of colours. Streaks of warm orange blend into soft pink clouds, edged with golden light. Wisps of pale purple stretch across the sky, creating an ethereal atmosphere.
Beneath you, a blanket of lush grass cushions your body. You run your fingers through the blades, noticing their cool, slightly damp texture. Some strands are long and slender, others shorter and more delicate. Tiny droplets of evening dew cling to the tips of the grass feeling cool against your skin.
You tune into the symphony of sounds surrounding you. In a nearby oak tree, birds deliver an evening song, their rich, flute-like notes carrying across the hillside. A gentle breeze whispers through the leaves, creating a soft, rustling percussion.
Take a deep, intentional breath. The air is rich with the fragrance of summer. The sweet scent of wild honeysuckle mingles with the delicate aroma of roses in the hedgerows. You notice a hint of sun-warmed earth and the fresh scent of grass. You even catch a whiff of distant woodsmoke from a farmhouse chimney.
As you continue to breathe deeply and rhythmically, you feel every muscle in your body releasing tension. Starting with your toes, you feel them soften and relax. Move up through your feet, ankles, calves, all the way to the crown of your head. With each exhale, you sink deeper into this state of tranquillity.
The sky is gradually deepening into a rich, velvety blue. You watch as stars begin to appear, one by one. First, the brightest - perhaps Venus or Jupiter - then fainter glimmers creating shapes in the expanse of the universe. Each one seems to twinkle and pulse as if winking at you from unimaginable distances.
Then, the moon rises, a delicate crescent cradled in the darkening sky. Its soft, silver light bathes the landscape as if it’s turning the world into a monochrome painting of deep shadows and pale highlights. Notice how it makes the dew-covered grass sparkle like a field of tiny diamonds.
The temperature is perfect - pleasantly warm with just a hint of coolness. A gentle breeze caresses your skin, carrying with it the fresh, crisp scent of approaching night. It's as if nature itself is breathing, slow and steady, in perfect harmony with your own breath.
A tawny owl hoots softly in the distance, adding its voice to nature's nocturnal orchestra.
As the full night settles in, become aware of how your senses have sharpened. The scents seem more intense, the sounds clearer and more distinct. You can almost taste the sweetness of the air. Feel the energy of the earth beneath you, grounding and centring.
You take a moment to fully appreciate the magic of this British summer evening. Letting go of any lingering thoughts or concerns. Allowing yourself to be fully present, absorbed in the peace and beauty surrounding you.
Feel a profound sense of calm washing over you like a gentle wave. With each breath, you become more relaxed, more at peace. Your body feels light, almost as if you're floating on the soft grass.
As our meditation draws to a close, slowly bring your awareness back to your physical body. Adding movement and wiggles to reawaken your muscles. When you feel ready, take one final deep breath into your ribs, taking a big sigh out through the mouth. Take your yawn and stretch, before blinking your eyes open, carrying the serenity and beauty of this summer evening with you, knowing you can come back to these thoughts at any point.
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