Category: Visualisation

A guided meditation to melt the winter chill


The ice on the car this morning was mesmerising. That said, me and cold don’t really mix; I’m much more of a tropical person, which is why I’m currently sitting in front of a blazing fire and thinking warm thoughts.

Here’s a guided meditation to melt some of the chill. The full meditation is about 15 minutes long and so this is just a beginning snippet.

Close your eyes.

Breathe in really deeply, to the count of three, and hold it for two counts. Then breathe out to the count of three again. Repeat this for several breaths.

Start to bring your focus to the sensation of breathing. The rise and fall of your chest, the rhythm, the feel of the air you breathe out. It’s cold outside. But the breath leaving your lungs is warm. Focus now on the warmth of that breath.

And as you keep breathing deeply, I’d like you to imagine that you’re walking in a field. Take a moment now to use your senses to bring your surroundings to life. What do you see around you?

What do you hear?

What can you smell?

As you continue walking, you see in the distance that there is a gathering. It looks like a group of people sitting next to a campfire. And even though you’re not sure why, you’re drawn to meet with these people. It feels safe.

If you’d like to get the rest, drop me an email and if there’s enough interest I’ll do an audio recording of the full meditation that you can listen to in your own time.

– Written by Natalie Snodgrass Tan, Quiet Space Ltd

Be tender with your pain


While meditating today I was visualising a companion by my side, just being there and being exactly who I needed. I was being bathed in the intense warmth and light of the sun and my companion was my guardian angel. He had huge wings, enfolding me when I needed to be comforted or simply held, lifting me when I needed to be carried or raised up, and racing alongside me in the wind when I was strong and filled with energy. (I don’t feel either strong or energetic right now, so carrying it is, mate.)

If you’re going through pain or difficulty, have faith. You can always deal with what is happening in this moment, and you can make the best of whatever situation you’re in. Remember you are loved. You can do this!

– Written by Natalie Snodgrass Tan, Quiet Space Ltd