This beautiful and peaceful guided meditation is incredibly relaxing for both mind and body. No matter what’s bothering you today, this simple meditation can relieve it. The Secret Garden Meditation combines several powerful stress reduction techniques, including visualization, deep breathing, mindfulness, and grounding. Use it anytime of day (including before bed) for guaranteed relaxation and relief!
Imagine you’re in a beautiful garden known only to you. What does it look like? Are there colorful wild flowers or fragrant fruit trees? Is there soft grass or a gorgeous stone path? What does your perfect and personal secret garden look like today?
This 25 minute meditation takes you on a wondrous journey through your very own secret garden. In this garden, you will learn effective breathing and grounding techniques to combat stress, anxiety, or pain anywhere you go. This meditation is more than just a relaxation exercise– it involves powerful and proven techniques for relief from any number of stressors.
The Secret Garden Meditation includes guided imagery for stress and anxiety. Guided imagery is proven to calm the mind and relax the body. You’ll also learn the incredible 4-7-8 breathing technique developed by Dr. Andrew Weil as an extremely effective way to relieve anxiety. Finally, you will utilize the 5-4-3-2-1 coping technique to ground you and take you deeper into the magic of your secret garden. To learn more about these techniques, visit the links below! My hope is that you can learn to incorporate these techniques into your day-to-day life outside of this meditation, so you will be better equipped to deal with stressful situations as they arise.
This garden visualization meditation is one of my personal favorites and I hope you love it as much as I do! As with anything, the best results come with repeated efforts, so be sure to do this meditation for anxiety and stress relief at least a few times a week for maximum benefit. Play the audio clip under the photo to get started. Relax and enjoy! ❤️
P.S. Remember to join the Flaxseeds & Fairytales free meditation Facebook group here! If you’re new to meditation, be sure to check out A Complete Beginner’s Guide to Meditation to learn everything you need to know!
If you’re interested in learning more about the techniques used in this garden visualization meditation, you can visit these sources:
4-7-8 Breathing Technique: https://www.healthline.com/health/4-7-8-breathing
5-4-3-2-1 Coping (using the 5 senses to ground you): http://www.therapistsb.com/blog/post/5-4-3-2-1-coping-technique
Visualization for Stress Reduction: https://www.mentalhelp.net/articles/visualization-and-guided-imagery-techniques-for-stress-reduction/
Looking for more guided imagery for stress and anxiety? Check out the 15 Minute Stress Relief Meditation! This quick meditation combines mindfulness with an extremely effective mountain climbing visualization.
Check out some of my favorite guided meditation/visualization CDs and MP3s on Amazon!
This post contains affiliate links. I only post links to products I completely trust and highly recommend. Please see full disclosure here. Your support of Flaxseeds & Fairytales helps me bring more free guided meditations to you. Thank you!
That is so beautiful.
Thank you Haley! Glad you enjoyed it. 🙂
Ive never heard of the 4,7,8 breathing method. I found it worked very well for me. For some reason I like holding my breathe and felt like I was doing all my breathing work wrong when I instinctively held my breath, now I feel that I am able to take a much deeper breath and exhale a lot longer with this technique. Thank you for sharing.
I’m so glad the 4-7-8 breathing technique worked well for you, Lena! Most of us (myself included) have a much more constricted and shallow breath than we realize, especially when we’re anxious or in pain. This technique really helps open up the breath so we can breathe more deeply and feel better physically and emotionally. Thank you so much for your comment and I hope you continue to work with this meditation regularly. 🙂