11.4 Meditation for Teens & Adults: “Whimsical Wonders: A Journey through Bernal Heights”

This is a GUIDED MEDITATION created exclusively for our teen and adult subscribers. Because why should younger kids have all the fun with meditations, right?

This month's journey takes us through San Francisco's Bernal Heights neighborhood, from Bernal Hill to the main merchant corridor of shops to Holly Park Circle and ending at "Bird & Beckett Books and Records".

Enjoy this guided visualization as you travel through one of the city's iconic areas. Discover new places or relish in the joy of listening to your familiar haunts.

In this calming experience, listeners are gently guided into a serene moment, directing their attention to the rhythm of their breath as they immerse themselves in the soothing tones of the guided meditation. Perfect for those moments when you need to unwind, restore, and hit the reset button. So, find a comfortable space, take a deep breath, and let this guided meditation be your companion to tranquility.

Intro/Outro music by Jef Shadoan

Transcript

#3. Meditation for Teens/Adults: Guided Visualization in San Francisco’s Bernal Heights: “Whimsical Wonders: A Journey through Bernal Heights”

Welcome to Big Belly Breathing! I’m Vanessa Hutchinson-Szekely, and I’m thrilled to guide you on a tranquil journey through the vibrant Bernal Heights neighborhood in San Francisco. Bernal Heights is a lively and diverse neighborhood where you’ll find a mix of families, young professionals, artists, and techies. It's a friendly spot with a creative, relaxed vibe and a strong sense of community, attracting people who love its unique charm, warm atmosphere and stunning views. Today, we’re going to embark on a meditation adventure, focusing on the fun and joy found within this lively neighborhood.

Let’s start by finding a comfortable position. Sit or lie down in a quiet space where you can fully immerse yourself in this visualization. Close your eyes and take a deep breath in through your nose, filling your lungs completely. Hold your breath for a moment, and then exhale slowly through your mouth, releasing any tension or stress you might be carrying. Once more, big breath in, big breath out.

Now, imagine yourself standing at the top of Bernal Hill, a spot that offers breathtaking panoramic views of San Francisco and beyond. Feel the cool breeze brushing against your skin as you gaze over the colorful rooftops and lush green hills below. Inhale deeply, taking in the fresh scents of wildflowers and grass. Admire the view and then exhale slowly.

With each breath, let a sense of peace wash over you. Visualize the city below sparkling with lights and vibrant colors, reminding you of the endless possibilities ahead. As you continue to breathe deeply, allow yourself to be fully present in this moment, appreciating the beauty surrounding you.

Next, imagine strolling through the lively heart of Bernal Heights. Here, the vibrant atmosphere is created by bustling cafes and local shops. The soft music from the cafes and the laughter of passersby fill the air, and you let yourself be immersed in the joyful energy of this lively village within a city.

As you walk, you come across a small market with colorful stalls full of fresh produce. The aroma of ripe fruits and fresh vegetables fills the air, and you are delighted by the vibrant colors and smells of this lively place. Each breath energizes you with the spirit of the community.

Then, you make your way to a Holly Park Circle where children are playing and people are relaxing. The sound of children’s laughter and the chirping of birds create a soothing melody, and the cool grass beneath your feet reminds you of the simple joys of these moments. 

For the final part of your journey, step into “Bird & Beckett Books and Records,” an independent bookstore that feels like a cozy, literary sanctuary. As you enter, the soft chime of the doorbell greets you, and the scent of aged paper and leather wraps around you like a warm embrace. Shelves brimming with colorful books create a mosaic of hues, inviting you to explore. The gentle hum of background music blends with the rustling of pages and the comforting click of vintage records, creating a soothing soundtrack to your visit.

Find a plush armchair nestled in a comfy reading nook, where you can sink in and let your senses savor the moment. Feel the smooth texture of the wooden shelves beneath your fingers and breathe in the rich, earthy aroma of the books. Let the mix of nostalgic scents, soft sounds, and inviting textures create a magical experience, making this bookstore a perfect ending to your sensory journey through Bernal Heights.

Outside the bookstore, the fresh breeze carries the mixed aromas of the market and local cafes, creating a memorable experience. The soft hum of city life and the voices of people add a charming touch to this unique neighborhood.

For the next few minutes, simply enjoy the sights, sounds, and scents of Bernal Heights. With each breath, feel a sense of gratitude for the joy around you. Inhale the vibrant energy of the community, and exhale any doubts or fears holding you back.

Now, slowly bring your awareness back to your physical surroundings. Take one more deep breath in, carrying with you the sense of peace you’ve cultivated during this meditation. Exhale slowly, and when you’re ready, gently open your eyes.

Thank you for joining me on this journey through Bernal Heights. Carry this feeling of tranquility with you as you continue through your day.

Until next time, remember the BBB motto:

Breathe Move Eat Rest

Respirer Bouger Manger Se Reposer

Thank you! Bye! Ciao! 🌟🌿🌙