Creating Recovery

The Secret Garden Visualization, Version Two

Take a deep breath in through the nose. And let it go out through the nose.

Close your eyes and take another deep breath. In the nose. Out the nose. Blow away distracting thoughts.

Relax and think about the muscles in your feet.

Let any tension that is stored there move outward from your body and away from you.

Remember to breathe. Breathe easy. Breathe naturally. Do so deeply when it feels right.

Think about the muscles in your calves and allow them to relax. Let tension float away.

Now focus on the muscles in your thighs. Release any tension you feel in that part of your body.

Let your legs go limp. Remember to breathe.

Think about the muscles in your buttocks and hips. Allow tension and pain to seep through the fibers of the chair, cot or floor, out and away from your body.

Give yourself permission to let go and relax.

Bring your attention to your hands. Imagine tension slipping away from each finger, as if you were removing the fingers of a glove one-by-one. Take your time. As the gloves slip away, feel tension and pain ease from your hands and wrists.

Relax. Breathe.

Think about the muscles in your upper arms. Release any tightness there.

Allow your arms to be limp, like those of a rag doll. Feel yourself grow light, comfortable, at peace.

Concentrate now, on your tummy. Feel a warm, soothing liquid slide through your inner body like a magic tonic. Take a deep breath; in through the nose, then out through the nose. Let pain and tension go.

Let your breathing return to normal.

Think about the muscles of your lower back. Allow tension there to seep through the fibers of the chair, cot or floor, out and away from your body.

Focus now on the muscles of your upper back, around your shoulder blades. Release tension. Release pain. Relax.

Think about the muscles in the back of your neck and in your shoulders. Let tension go. Let it go. Let it go. Let tension go away from you.

Think about the muscles in the front of your neck. Swallow, if you can. Then open your mouth slightly and release all tensions.

Think about the muscles in your jaw and release any tightness there.

Take a deep breath in through the nose. Feel your chest rise. Breathe out through the nose and release tension in your chest, around your collarbone and the front of your shoulders. Relax, and remember to breathe. Breathe easy, naturally.

Now focus on the muscles in your forehead, around your eyes, nose and mouth. Let go any tension you may feel in your face.

Take a breath and concentrate on the parts of your body that may have tension. Release. And relax. Breathe easy. Breathe naturally.

Be still, and at peace.

All worries and cares have floated away. This moment is yours to enjoy.

Bring to your mind a favorite treat. It can be anything you want. Anything.

It might be something you like to eat.

Or perhaps something you enjoy doing.

It can be somewhere you like to go.

Whatever it is, there is an abundance of it in your Secret Garden. And you are on your way there, right now.

You’re in no hurry. You are satisfied, full, relaxed. There is plenty of time and this space is your own. You are the only one who has the key to the door of your Secret Garden.

Do you feel the key in your hand? What shape is it? What colour is it?

Move slowly towards the door.

As you fit the key into the lock, and open the door, what sounds do you hear?

Step into the garden and close the door. Turn the lock. No one may follow unless you invite them to do so. This is your Secret Garden, your personal, intimate space. It is exactly as you wish. You are safe and at peace here.

Take a few moments to admire your garden. What is there? Are there any distinct shapes, colours or textures? Are there any odors?

Feel free to reach out and touch at any time, if you like. These are your things.

Breathe deeply. Do you smell something? What is it? Is it something good to eat? Breathe in the aroma. Enjoy.

As you move about the garden, does the light change from one area to another? Focus on where you prefer to be and go there now. Take whatever you like with you.

What things are in this special place?

Is it well lit? Softly lit? Dark?

What do you do there? Something you’ve done before but would like to do more of? Or  something you’ve only dreamt of trying? In your Secret Garden, all things are possible. You can do anything you like.

Decide what time of year is it in your special place. Is it summer? Spring? Winter? Fall?

How are you dressed? Heavily? Scantily? Not at all?

Get comfortable. Settle in.

You are safe. You are free.

Enjoy.

When you’re ready, prepare to leave the garden.

Touch, smell, taste, hear and observe whatever pleases you as you make your way to the door.

Feel the key in your hand. Insert the key, open the door, and let yourself out. Hear the door quietly shut behind you, and the lock click into place. Everything will be as you wish should you decide to return. You have the only key.

Slowly become aware of your body again. Become aware of your breathing. Wiggle your fingers and toes. Say, silently or out loud, that you are the keeper of your garden and you manage it well. When you are ready, come back to the room, alert and refreshed.