Snowy morning guided visualization

As an Occupational therapist, I often find myself using my yoga teacher skills and passions to engage my clients in self care. Some of my clients are non mobile or have challenges exploring the nature we have access to in certain weathers. For example, at the facility I work in, when the winter hits it can get very difficult to head down to the forest with our guests in wheelchairs, so sometimes I have to get creative with our nature program. We usually will get outside regardless of weather, just in an easier space to access, but if the snow and ice keeps you indoors, you can connect with the weather and do a snowy day meditation

Please note that this meditation was a mixture of a bunch of different meditations I found online, but with modifications to benefit the clients that I have at my job. Each individual may be comfortable with something different, so feel free to change around wording as one size does not fit all! Often times the best meditations happen when you can connect personally to the words, so writing one can be fun and so beneficial! Happy meditating 🙂

Find a comfortable sitting or lying down position. Notice anything that might be a bit uncomfortable and just be curious about it. Become aware of any tension you may be carrying in your body and try your best to breathe out and let it go. Begin to bring your attention to your breath. Maybe place one hand on your chest and the other on your belly. Feel your chest rise and fall with each breath.

For the next few breathes try to breathe into the belly. Feeling your belly, and the hand on it, rise and fall as you breathe.

Let’s take one more breath into the belly and breathe out. Removing your hands from your chest and belly and place them at your sides again.

You are calm, you are relaxed, and you are at peace. Remember that this is your time. There is nothing to worry about, nothing that worrying will solve. It is important to take time for yourself to relax and step away from your worries, even if it is just for a few minutes right now.

Close your eyes. Imagine yourself in a warm, cozy cabin, sitting by the fire. You just woke up, stoked the fire, and made yourself a warm drink. As you walk by the windows to the fireplace, you see the snow start to fall from the sky. The snowflakes are large and fluffy, and slowly drift onto the ground outside of the window. You can see the vibrant bellies of the robins, and the bright red of the cardinals as they sit on the snow covered tree. It’s so quiet, and so peaceful.

You find a cozy spot by the fire surrounded by comfy pillows and soft blankets. As you settle your body into your spot, you feel yourself relax. Your shoulders sink away from your ears, and your jaw is no longer tense. You take a deep breath in, smelling the aroma of your warm drink, and then exhale. You take a sip of your drink and feel the warmth move down your throat and warm your body.

You begin to watch the snowflakes fall, gracefully and slowly down to the earth. Each snowflake is unique, just as you are, but come together to create such beauty and strength. One snowflake may melt easily, but together they can cover our earth, give us space for winter activities and build snowmen! You smile as you remember exploring the snow as a child, and the wonder it brings. You take a deep breath in again to appreciate your warm drink and then exhale, letting any weight on your shoulders slide away like a child on a toboggan.

You can hear the birds chirping happily amongst the trees, and are grateful for this sensory reminder of how beautiful life can be sometimes. You take a moment to think of something that you are grateful for in your day, and thank yourself for taking this time in your day to move slowly. Take a deep breath in, and a deep breath out. Take time to enjoy the stillness and calm of this moment.

When you are ready, Begin to wiggle your fingers and toes. Coming back into your body. Take a deep breath in and let it out of your mouth with a big sigh. Carrying the calmness and power of water with you as you open your eyes and get ready to continue to go about your day.


Published by maiiflowerr

Pronouns She/Her/they/them. I'm a millennial just trying to make a difference in the world, and create space for people to accept themselves and live their best lives. My fiancee, Sydney, and I are mothers to our two goofy cats, and the queens of creative adventures. I am an Occupational therapist, a dancer and a yoga instructor with a passion for supporting people and creating community.

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