Choose a nature scene. For instance scenery of mountain, meadow or ocean to picture and imagine during your session. You might consciously choose a particular scene and find that when you close your eyes and relax a different scene pops into your mental vision. That is fine, go with the new scene but once you have started the meditation stay with that scene for that session. Choose whatever scenery accommodates your feelings for that day.
Allow your eyes to close.
Exhale contracting the abdomen gently.
Inhale by expanding the lower abdomen like it was a balloon.
Inhale, Inhale, Inhale, Inhale
And exhale contracting the abdomen gently
Breathe slowly and rhythmically
Observe how the body releases tightness with every exhalation
Continue inhaling and exhaling being aware on the inhale that the oxygen is relaxing your muscles from your toes to scalp as well as deep to your core
Relaxation flowing deep, deep, deep right to the space between your atoms
Watch the breath like it is a wave that is breathing you
Feel relaxation deepen with every breath as if your body is spreading and melting out
Observe the breath happening
On the inhalation, observe the energy of the oxygen that you draw through your body from toes to scalp
On the exhale contract the abdomen gently and feel the deepening and strengthening sense of peace and relaxation
Sense any areas of blockage and direct relaxation there
Like finding a closed door and opening it
Release your consciousness of the breath when you sense the body is totally open
Now maintaining your body's sense of deep peace and relaxation, imagine yourself in a mountain, meadow or ocean setting. Use all your senses to develop the image. Start with whichever sensation feels the strongest. Depending on how you process mentally this will be either visual sensations or kinesthetic (a feeling of knowing) sensations.
For example, can you feel sunshine just the right temperature warming and relaxing your body, is there a gentle caressing breeze?
How does the earth or sand feel beneath your feet or are you lying in a meadow amongst flowers and grass?
What scents are you aware of – salty ocean air, fragrant flowers, crisp mountain air.
Are there sounds around you? The breaking of waves on the shore, bird calls, the singing of a breeze through trees or tall grass, friendly animal sounds.
If you touch different elements what texture or sensations does that feel like? What shade and color is everything?
Keep developing a scenic image through your senses for the set meditation time.
If you have difficulty getting a sense of a fantasy image, you can use a familiar image such as your home or car. When you have the feel of picturing a familiar image, place your familiar object in a fantasy setting.
Continue this lesson for seven days.
This exercise will develop your ability to access information and knowledge through your five physical senses and increase your psychic intuitive capability.
"The best way to predict the future is to create it." Peter Drucker
Excerpt from Relaxation Magic – Hypnosis, Meditation, Visualization http://www.lulu.com/maryannlaraia