Welcome to Scented Meditation.
My name is Marlou and I will be guiding you today through a nature immersion sequence.
And let's start by finding a very comfortable seat with your head unsupported and you back supported.
And this will prevent you from falling asleep.
But if you happen to fall asleep enjoy every moment of it because your body clearly needs this deep relaxing rest.
And if you haven't done already I invite you now to close down your eyes and arrive here and now in this moment.
Let's begin by checking in with yourself.
Feeling what's going on in your body.
And notice what's going on in your mind.
Completely accepting all the thoughts,
Sensations and feelings as they are.
Without trying to change them in any way.
Feeling a sense of compassion for yourself and allowing everything in your life to be as it is.
Allowing your mind to de-bug and your body to repair.
Allowing you to get closer to your full potential.
And notice the natural rhythm of your breath.
Not trying to change it but just notice its natural rhythm.
And now taking control of your breath by deepening it.
Letting the ability rise and expand on your inhale.
And feeling it falling with your exhale.
And now start to lengthen your exhale so that it's longer than your inhale.
No need to be precise.
Just setting your intention to have your exhale slightly longer than your inhale.
You're not straining it in any way or exhaling to the point of discomfort.
Remember that thoughts are an important part of the meditation process.
And not trying to push them away,
Stop them from arising or block them in any way.
Throughout the session you're resting your awareness on an anchor such as your breath.
And allowing your mind to roam away onto thoughts,
Sensations.
And then when you realize your mind has wandered off,
You just very slowly and effortlessly return back to your anchor without any concern about it.
And right now your anchor is feeling your belly rising on the inhale and falling on the exhale.
And allowing your breath now to come back to its natural rhythm.
And now that your body is settled,
I invite you on a journey.
Imagine yourself sitting on the shore of a beautiful lake.
Surrounding you are green trees and tall grass.
Mountains dot the distant landscape.
There's snow-capped peaks reaching high into the sky.
The lake is still and the sun rays are gently glistening across it,
Creating a mirror on the water.
Reflecting this perfect scenery onto your eyes.
There's peaceful silence,
Only occasionally disrupted by the distant sounds of insects calling to one another.
You simply could not imagine being anywhere else other than here right now.
Breathing in the clean natural air.
Noticing the soothing scent of lavender flowers which lie scattered around the lake.
Entering your nose,
This sweet aroma is travelling through your entire body.
Bringing with it a deeply calming sensation.
Filling your head,
Your chest,
Your arms and your legs.
And if you wish,
You may begin to edge your way closer to the lake.
Until the tips of your toes eventually touch the water.
And you feel the welcome sensation of its freshness against your skin.
And gliding forward inch by inch.
Until your legs are completely submerged,
Leaving you utterly refreshed.
Noticing a pontoon floating nearby.
Entering into the lake and gliding through the water until you reach this pontoon.
Climbing up on top of it and lying down on your back.
Noticing its warmth against your skin and the sun shining down on you.
Floating effortlessly through the shallow water.
Admiring the clear blue sky above you.
The trees and the grass around you.
And the mountains in the distance.
You have become part of this serenity.
Understanding that calmness is your true nature.
And sitting in this newfound state of awareness,
I invite you now to simply watch your breath as it flows through your body.
Placing your awareness on your breath wherever it lands for you.
And it might be at the tip of your nostrils,
Your throat,
At the level of your chest,
Or back down in your belly.
And just feeling the physical sensation of your breath as it enters and leaves your body.
And when you realize your awareness has shifted away from your breath and onto some thoughts,
Sounds,
Sensations.
Remembering that this is a normal part of the meditation process.
So not letting it concern you,
Perhaps just labeling them as thoughts.
And then gently guiding your awareness back to your breath,
Wherever it's landing for you now.
And when you realize that your mind is caught in a stream of thoughts,
Just acknowledging this without any judgment and then gently giving preference back to your breath.
You are not your thoughts.
You are not your thoughts.
Your thoughts are just passing through you.
You are not your emotions.
Your emotions too are simply passing through you.
You are that beautiful person inside of you.
Whenever you're ready to leave this peaceful place you've created for yourself,
Gradually starting to deepen your breath.
Gradually starting to deepen your breath.
Deepening your breath and becoming aware of your body once more.
Becoming aware of your surroundings.
Feeling your body on the chair,
Your feet on the ground.
And remaining with your eyes closed,
I invite you to bring gentle movements to the tips of your fingers and toes.
And gradually expanding these movements to the rest of your body,
Stretching and twisting if needed.
And from this place,
Notice how you feel.
A little bit more calm,
A tad more centered.
And I invite you to set the intention to carry these feelings with you throughout the rest of your day.
You may open your eyes whenever you're ready to do so.
Thank you for meditating with me today and we hope to see you soon on one of our other recordings.
Thank you.
