Connecting with nature.
A mindful meditation journey with Angelica Janic.
In this type of meditation,
I will guide you through specific visualization or mental exercises.
Take as much time as you need to get all the props,
Blankets that you may need in order to sit comfortably for 15 to 20 minutes.
Finding a space in your home where you will be undisturbed,
Turning your cell phone to silent.
When you are ready and in a comfortable position,
Taking a deep breath in,
Filling your lungs with fresh air,
And then release it slowly,
Letting go of all the tension and stress that you've been holding on to.
Taking a few more deep breaths in and out,
Feeling your body relax with each exhale.
If you have not yet,
Close your eyes and imagine that you are standing in the middle of a lush,
Green forest.
This could be from a good memory,
A place where you've been before.
Or perhaps from your imagination,
From an image that you may have come across.
Thinking about the details within your sensations in the environment,
The sunlight streaming through the trees,
Casting a warm glow on your skin.
Give yourself a moment to feel the warmth wherever your bare skin is visible to the sunlight.
From a distance,
You can hear the gentle rustling of the leaves and the chirping of the birds around you.
Can you look around and try to find the birds?
How many are there?
Is it a chickadee,
A woodpecker,
Or maybe an eagle somewhere high along the treetops?
As you slowly begin to take a step forward,
Notice that the ground beneath you,
Under your feet,
Is soft,
Covered in a thick carpet of green moss.
In this visualization,
As the head lifts,
Notice the air,
Filled with a fragrance of wild flowers and damp earth.
You feel a sense of calm and peace washing over you.
Close your eyes in this moment of the visualization of you in the forest and just take an appreciation for Mother Earth,
The little animals around you,
As you begin to walk further into the forest,
Following a winding path that leads you deeper into the heart of nature.
The trees tower above you,
Their branches reaching up to the sky,
And you can feel their strength and stability surrounding you.
Taking a deep breath in through the nose,
Exhaling out of the mouth,
Allow their strength and stability to start to rub off on you as you walk the forest ground,
Feeling the spine become taller,
The chest opening and lifting,
And your belly easing with your inhale and exhales.
As you walk,
You come across a babbling brook,
Its crystal clear waters shimmering in the sunlight,
And you stop to take a moment as the water flows over the smooth stones,
Listening to the sounds of the water as it splashes against the rocks.
A gentle smile comes to your face as your shoulders soften away from the ears,
And any tension relaxes in the forehead and the jaw.
You begin to follow the stream,
And as you do,
You come across a beautiful waterfall cascading down the rocks just in front of you.
You can feel the spray of the water on your face as you stand and watch the waterfall one with nature.
Taking this pause and enjoying the space around you,
Noticing how it makes your body feel.
Taking a deep breath in,
Exhale,
Feeling your body and mind relax even further.
As you continue to walk through the forest,
You come across a clearing,
And in the middle of the clearing is a beautiful pond.
Walking closer,
You notice how still and tranquil this pond is,
Reflecting the surrounding trees and sky like a mirror.
You sit down beside the pond and take a deep breath,
Feeling the peacefulness of the scene wash over your entire body.
As you look into the water,
You notice the reflection of a magnificent bird.
It's that eagle,
Soaring through the sky with its powerful wings.
As you look up to watch the eagle,
It glides gracefully through the air.
You begin to feel a sense of freedom and exhilaration,
Lightness and peace.
The eagle then lands on a back branch of a nearby tree and looks directly at you with its piercing gaze.
You feel a deep connection with the eagle,
Suddenly understanding that this is a symbol of your own inner strength and courage.
You nod your head as the eagle flies off,
Taking a deep breath in and exhale,
Feeling the strength and courage within you grow even stronger,
Knowing that you can overcome any obstacle,
Just as the eagle can soar above the dark clouds,
Deciding to slowly lay your body down beside the pond,
Surrounded by nature's beauty,
Taking a few more deep breaths,
Feeling your body and mind completely relaxed and at peace.
As your eyes gaze to the sky above you,
Just as when you were a child,
Looking into the clouds,
Trying to find shapes of animals or things,
Can you find any?
Closing your eyes in this visualization of you laying down beside the pond,
Bring your attention toward your body as you breathe in through the nose,
The belly rises,
The legs expand,
There's a pause,
Before exhaling,
Allowing the breath to leave the body,
Continuing your natural,
Organic breath,
Bringing more and more attention back to your body,
Allowing this visualization to slowly start to disappear.
If you would like more time here,
Please stay as long as you need,
Feeling refreshed,
Rejuvenated,
And energized.
Remembering that you could return to this peaceful state of mind anytime you need,
By simply visualizing the beauty and serenity of nature.
Or perhaps next time,
Making the time and space to step into nature,
Wherever you may live.
Whenever you are ready,
You may slowly start to open the eyes,
Wiggle the fingers and toes,
And taking this time to thank yourself for putting yourself,
Body,
And mind first.
Have you enjoyed this meditation?
Be sure to come back and share with your loved ones.
