GUIDED MEDITATION SCRIPT- A JOURNEY THROUGH THE

HIMALAYAS


(Introductory music plays for 1 or 2 minutes. A tranquil and calming melody)
(The music slowly faints away)
This guided meditation will take you on an expedition of the cold yet calming, snow white and beautiful
visualizations of the Himalayas. I am your guide, and I will guide you through an exotic, relaxing and
stress alleviating journey of pure visual imagery and convincing images that will sweep you under their
magical presence. We will not only expedite through the visual means, but also through powerful and
appealing statements that will shed light on your good attributes and traits which will reinforce your
positive image in your mind and be a mentally healthy process.
Our life today has turned to an extremely fast paced adventure, an adventure that is more stressful on
the mind and body as compared to years ago. When stress grips our mind, we eventually succumb to
this cerebral rival and fall into a pit that leads to other dangers such as depression, insomnia and guilt
etc. But during this guided meditation, you will journey far from the materialistic world of competitions,
vocational pressure, and monetary issues to the wintry and enticing beauties of the Himalayas, where
you will re-connect to nature in a way that will sooth your shaken temperament and drain away all your
fears and apprehensions.
To get all the essential and vital benefits of this guided meditation, it is imperative that you find a room
that is airy and can offer a comfortable resting position with regards to sitting or lying. Come to an
arrangement through which you will not be disturbed for thirty to thirty five minutes. Try to rest in a
position which will assure comfort and ease while you sink into the recording. Be mentally prepared for
the recreational and peaceful journey that will follow. Let go off the world and close your eyes.
Throughout this whole process, you must always keep in mind that is tranquil and comforting journey is
aimed at boosting your drive to improve your personality and traits as well as draining any negative
energy that is seeping the peace out of your life. So seize this opportunity. Do not let your personal
concerns and problems become chains that inhibit you, rather fight and break free, and devote this time
to yourself. Be free of the worldly concerns that have governed your life, get rid of your stressful routine
and feel completely at ease and peace. There are no tensions today, rather today is the day you connect
to your inner self.
Our next step will be rhythmic breathing.

With closed eyes and a blank mind, inhale through your nostrils. Then slowly breathe out through your
mouth so that all your tensions and stresses flow out of your body and make you an empty vessel, ready
to be filled with positivity.


Take a deep and long breath, relax, and inhale peacefully while counting to 4. As the air makes contact
with your diaphragm, expand it to facilitate the air by breathing deeply in the base of your lungs. As your
lungs fill to their maximum capacity, try holding your breath to around 2 seconds and let it all out
through your mouth. Maintain control of your breath as you exhale, and keep exhaling till the count of 4
to disperse all the bunged up tensions inside you.
Continue this cycle, but this time when you inhale, do it to the count of 5. Now hold your breath for 2
seconds and exhale till 4 more counts. This is a particularly helpful technique that you can use whenever
you are stressed out, panicky, agitated or extremely angry. Each breath-out will release all the negative
energy amassed inside you, and will be extremely beneficial to your personal development.

Feel the tension and anxiety drain away from your body, feel your body ready to transform into an oasis
for positivity, and feel the optimism coursing through your veins to transform your perception about
your very own self.
Let the music flow as the listener practices rhythmic breathing and unwinds.
Convince yourself that your body is now loosening up and that it is relaxing. Your legs and arms will now
begin to feel a little bit weighty. Try to move the relaxation effect to your back, starting from the lower
are of the back and working its way up to the middle area and eventually the higher back area. Tension
and stress sometimes seeks out hiding places such as the shoulders, so making the shoulders relaxing is
extremely necessary to release all the anxiety. Elongate your neck so as to create some space between
your neck and the shoulder area. Then rest your body on the chair or sofa that you are dormant on to
release the torrent of remnant negative energy and pressures.

If you still feel that there are some areas of the body, some muscles that have not appropriately
loosened up, then you should try to constrict that specific area and build up the muscle stress before
eventually releasing it in a simple flow that will leave you refreshed. As your muscles relax, you can feel
the tension, stress and anxiety gradually being drained away from your body and leaving you in a blissful
physical and mental state. Keep this mild exercise up, so that you can fully immerse your mind into a
meditative state as the mind is free from the hassles of the body.
Gentle music plays for a single minute.
The music grows fainter.
Continue your breathing, but at the same time use the vacuum of your mind to imagine. Imagine small,
soft flakes of snow brushing past your face, playing games with the skin as if to greet your arrival into
the magical realm of the Himalayas. Even though it is snowing very slightly, the day is still very young,
and the sun perpetrates every pore in your body and its warmth cleanses all your stress, tension and
worries into nothingness. The warmth of the sun is like a protective cocoon, and as it continues to
balance the mornings chill you feel all around you. The shrub vegetation adds to the bleak land and
makes it hauntingly beautiful, as you move forward and cut across the snow to a patch of soft dewy
grass that refreshes your feet and makes you feel directly in contact with nature from the very roots of
your body. This re-establishment of contact with nature brings you vivid images and awareness of all


and more that is taking place around you. Flocks of birds, chirping ever so sweetly, chirp overhead while
your head contests to resist their melodies. Beyond the birds you see the sky blue sky, completely
vacant and alone, and presenting a vision of not loneliness but rather peace. The majestic mountains
towering all around you make you feel not insignifant, but rather a part of the natural process as a
whole. The warmth of the sun combined with the cool, gentle zephyr, the connection to nature and
magnificent mountains fuse you into their effect. You are no longer an urban-oriented man, you are a
soul which has re-established its contact with nature in a way others rarely can.
You start walking on one of the paths, which leads to a forest, the ruggedly beautiful terrain clearly
visible as it contrasts superbly with the snowy mountains in the background. As you move uphill on the
path which will lead you to the verdant and luxurious forest, you feel the blanketed mountains fix their
gaze upon you. As you enter the forest, the damp dewy ground, fresh in the mornings vigor, freshens
your tired soles. Patches of blue can be seen through the dense, verdant canopy above in the cerulean
skyline. These are the clouds, looking over you as you make your journey. Sunlight is sparse in the forest,
the canopy of dense vegetation holding its own will. From there, trace the body of the majestic
mahogany oak trees that are connected to the ground. Your awe at the beauty of these strong limbed,
dark brown barks is enhanced by the musky odour that these barks secrete, and you find this essence
strangely appealing and alluring. This is natures fragrance at its finest, and it is seducing you to explore
this beautiful and graphic landscape. As you keep moving you feel your mind, soul and body becoming
more attuned to the nature that is all around you, and you begin to notice details that you would forget
or criminally ignore in your normal life. It is late morning now, the sun has increased its generous
warmth, and different forms of nature can be seen coming to life. Butterflies, their wings of different
colors shades, form a moving rainbow which flashes its exotic textures all around you as if to tease you.
You reach out, unable to resist this visual feast anymore, but these butterflies elude you and flee.
Unable to resist, you spring out after them, and as this magical chase takes place you can see nature, in
its many forms flashing past you. The child in you is re-born, and there is an absence of all that hampers
you in your life. Overhead, on the canopy, you can feel curious small monkeys watching you, chattering
excitedly and some joining the chase, they feel no threat from you and accept you as a part of the
natural forest. You jump over tree roots and large twigs, moving and jumping faster and faster, but
there is no sense of fear, you are eager to discover yourself. You feel strong, fit and energetic. Fatigue is
just another word for you.
In your chase, you enter into a wide expanse of area where the butterflies diverge and spread out, but
the scene takes your breath away. You see before yourself a meadow more beautiful then you could
have ever imagined. The long grass is a luxuriant carpet, with flowers dancing and swaying in the breeze
in their entire splendor. Again, you get treated to natures best fragrances, as the flowers exhume the
most tempting and spicy odours. You begin to observe nature at work; a bee busy in a group of
turquoise flowers, while a bright red ladybug battles to move up a stem, falling to the ground but still
attempting to reach its destination. A snow-white bird, probably a lark, launches to the sky while trilling
its song. You monitor the bird, which continues to mouth its jubilant song and joyfully flies until it is just
a small speck in the sky. Its song however, refuses to be lost and echoes even after the lark vanishes.
You continue to move forward, and let your arms fall to your sides as they touch the multitude of
diversely colored flowers on either side. At this moment, you are at peace with yourself. As you move,
close your eyes and feel connected to everything around you. Nature is beautiful, and you are a part of
that mesmerizing and cascading beauty.


You open your eyes, and see a shepherd tending to their herds in the meadows. The appearance of
fellow man at such a place re-affirms your belief that you belong to nature. Sitting atop a majestic and
colossal horse, he smiles a welcoming grin and waves his hand. His fair face has signs of long exposure to
the sun, and there is a thinning beard on his smiling mouth. His face has a leathery texture, with
wrinkles besides the eyes, visibly stretched from his grin. His eyes are shining, and he is dressed
traditionally with different bags on his horse. But the overall effect is a beautiful smile. You cannot help
but wave back and smile, and the realization of your actions brings you great and pure joy. The man
jumps from his horse, dips into his bag and strides gently towards you, offering you a red and
sumptuous apple. A beautiful moment ensues, an interaction with a complete stranger. You feel if you
can incorporate this natural approach into your life. The horse stands proud, sunlight pouring and
shining its magnificent oaky coat. You look towards the shepherd as if to take permission to approach
the horse, and he nods, beaming. You approach the splendid animal, and take up the courage to spread
your hands over it shiny brown coat. The silky and velvety feeling completely eases your mind, and gives
you elation and ecstasy like nothing else. You take your leave from the shepherd, and continue on your
journey.
You move forward slowly, all the previous situations require you to stretch out, open up, and connect
with the flower scented air and the captivating scenery. You feel your body and mind relaxing, fully at
ease with all that is around. Now imagine yourself stretching. Extend your spine, and spread out as high
as you can, then make your back stay in a flat position and repeat. There will be a wonderful feeling
spreading throughout your entire back. Now visualize the same exercise technique on your legs and
thighs, arms and muscles, with no pain but a sensation of bliss, contentment and relaxation. Your spine
feels more at ease, and there is warmth spreading from your back to the bottom of your neck. Now
repeat, with your arms going back up again over your head and this stretch elongates your spine in the
reverse direction, giving you an unparalleled sensation of well-being. Stretch your abdominal muscles in
the same way, and relax your entire body in a soothing and calming manner. You gaze returns to the
lush green meadows, with primroses sprinkled as far as the eye can see. As you continue to move, you
can see the early morning moisture on the petals of the flowers, magnifying their exquisiteness. The
moist presence on the flowers turns to droplet as they slide down, passing from petals to petals and
flowers to flowers. You are as perfect as the nature around you.
Now you close your eyes and relax.

Inhale and exhale, stretching your chest and freshening your lungs.
Slow, soothing music is played while positive messages and affirmations are conveyed to you.
I welcome fulfillment and peace of mind.
Stress and tension is a production of my mind, nature is beautiful, strong and soothing and I am
a part of it.
I recognize my self worth.
I value my existence.
I promise to combat stress and anxiety with a calm mind, and not give in to tension and
agitation.
I will start exercising and keep by body in the fittest shape, to become energetic and full of vigor.
I am prepared to confront my fears heads on, with a pacifying approach.



Sit and relax for some time, and try to make these chants a part of your life and understand what they
convey. Feel all the stress vanish, wither and die away. The Himalayas is your retreat, and you can
journey here to decapitate your stress demons. Here you can find peace, tranquility, relaxation and
peace of mind. You are content and satisfied, breathe in and out slowly.
Queue music.
Remember your memorable journey, the vast snowy mountains, the verdant forests and the lush green
meadows with birds chirping overhead. Remember natures fragrances and breathe, slowly come out of
your meditative state. Remember your affirmations. You are now back in your own world. But you are
ready. Stretch out to ensure a continuous oxygen supply to the muscles. Remember your journey and all
it taught you. Remember that you are in charge of your life, and that stress and anxiety is just a bi-
product of the mind. Return and journey to this place whenever you feel your fabric of determination
weakening. Apply nature to your life, incorporate it, and find a life full of contentment, satisfaction, joy
and bliss; find a natural life.
Music flows, calm and melodious, before fading away.