Guided Imagery


Katie Donahoo

As you sit or lie comfortably in a quiet and peaceful space, allow yourself to take a few deep breaths in and out. With each exhale, release any tension or stress that may be present in your body.

Now, imagine yourself in a beautiful, serene forest. The sun is shining through the trees, dappling the ground with golden light. The air is fresh and clean, filled with the scent of pine and earth.

You walk along a path, feeling the soft grass beneath your feet and the gentle breeze on your skin. You notice the sound of birds chirping and the rustling of leaves in the trees. All around you, nature is alive and thriving.

As you continue to walk, you come across a clear, sparkling stream. The water is cool and inviting, and you decide to sit by the bank and dip your toes in. The water feels refreshing and soothing, and you let out a contented sigh.

You close your eyes and let the tranquility of the forest wash over you. You feel a sense of peace and calm that you haven’t experienced in a long time.

As you sit by the stream, you notice a small, rocky path that leads up a nearby hill. You decide to follow it, feeling the rough surface beneath your feet as you climb.

When you reach the top, you are greeted by an incredible view. The rolling hills stretch out before you, dotted with trees and wildflowers. In the distance, you can see a distant mountain range, bathed in the glow of the setting sun.

You take a moment to soak in the beauty of the scenery, feeling a deep sense of gratitude and appreciation for the world around you.

As the sun begins to set, you decide to make your way back down the path and back to the stream. You sit by the water once again, feeling the coolness of the water against your skin. You close your eyes and let the peaceful sounds of nature surround you.

In this moment, you feel completely relaxed and at ease. You let go of any worries or concerns that may have been on your mind, and allow yourself to simply be present in this peaceful place.

As the night falls, you notice a small fire pit nearby. You gather some branches and twigs, and soon have a cozy fire burning brightly. You sit by the fire, feeling its warmth on your skin and the gentle crackling of the flames.

You feel a sense of comfort and security, knowing that you are safe and protected in this peaceful place. You allow yourself to sink deeper into relaxation, feeling the tension melting away from your body.

As you sit by the fire, you notice a small, peaceful pond nearby. The water is perfectly still, reflecting the stars and moon above. You decide to take a walk to the pond, feeling the soft grass beneath your feet.

As you stand by the water’s edge, you feel a sense of peace and contentment wash over you. You close your eyes and let the tranquility of the moment sink in.

You take a deep breath in and out, feeling the tension and stress melting away from your body. You are filled with a sense of calm and relaxation, knowing that you are safe and at peace in this beautiful place.

You spend the rest of the night by the pond, letting the peaceful atmosphere and the sound of the water soothe you. You sleep soundly and peacefully, feeling refreshed and rejuvenated in the morning.

As the sun rises, you begin to make your way back to reality. But the peace and tranquility of this beautiful forest will stay with you, helping you to navigate the stresses of your everyday.

Guided Imagery

Guided Gratitude …

Katie Donahoo

Sit back in your chair, take a deep breath in and out while let your muscles relax. Remove the tongue from the roof of your mouth, and take a moment to visualize with me……

Think about the people you love. Your spouse, your children, your parents. See their faces in front of you. Picture those who may not be related you but whom you love like family. A friend, a neighbor, a colleague. Feel your heart soften as you think of these loved ones. 

Picture the non-human loves in your life; a dog, a cat, a bunny, a reptile. Allow yourself to smile as you picture their face. 

Remember the last time someone gave you a heart felt thank you. Words of gratitude or appreciation. A card or a gift. Remember the gratitude you felt in that moment as you were recognized for your efforts.

Visualize the last time you received a warm hug. Who was it from? Feel the gentle but firm squeeze as you think about it. Imagine the smell you inhaled as you returned this person’s hug. The relaxation as you exhaled just before stepping back.

Let you mind keep wander to all the latest comforts you may have forgotten to enjoy. The hot coffee you sip in the mornings. The peaceful silence on the drive to work. The way your breath can been seen in the crisp morning air.

Image the release you feel when removing your shoes at the end of the day. The feeling of laying in your bed as you settle down for the night. 

Notice how your body fills with gratefulness for these big and small things. It’s warmth and love and comfort rising within you. Bathe in the richness of this feelings. Allow it to consume you. 

Consider for a moment what life would be like if you took small moments like these and enjoyed them while they were happening. Gratitude in the moment rather than an after thought. Intentional gratefulness daily. 

As your awareness returns to the present remember this feeling. The warmth, the peace, the contentedness. This is where happiness lies. In the folds of the mundane and the background of the boring. Hiding in plain sight just waiting for you to see it. 

Happy Thanksgiving Readers