Hello.
Welcome to this guided meditation where we will journey inwards.
Let's take this moment together,
A gentle pause in the ongoing journey of life.
Wherever you find yourself along your unique path,
Let this time serve as a companion,
Inviting you to be fully present,
Embracing the here and now.
Let's begin by settling in.
I invite you to find a comfortable seat or lie down if that feels better for you.
Just notice how your body feels.
Notice your body supported by a chair,
Floor,
Or the earth beneath you.
There's nothing you need to do except to be here right now.
And let your eyes gently close or soften the gaze.
I invite you to take a slow,
Gentle breath in and then a long,
Steady breath out.
One more,
Breathing in,
Letting your ribs,
Your belly expand and out.
Releasing anything that doesn't serve you.
Ease entering in your body.
Notice your breath,
The coolness at the tip of your nose,
The gentle rise and fall of your chest.
If your mind wanders,
It's okay.
John South Cabot Zinn reminds us that you can't stop the waves,
But you can learn to surf.
When ready,
Return to your own natural rhythm of breathing.
And I invite you to imagine yourself on a well-worn forest path,
The leaves crunch under your feet,
Sunlight flickers between the branches,
Warming your face.
With every step,
You can feel the gentle earth supporting you,
Steady and patient.
Notice the details,
Patterns in the bark on the trees,
Perhaps a patch of wildflowers,
Distant sound of a bird.
This is your journey,
Each step equally precious,
Whether you're close to the beginning or nearing the summit.
And if difficult thoughts arise,
It's okay.
Just acknowledge them.
Breathing in and out in your own natural rhythm.
As you are walking on this path,
I invite you to bring awareness to your body as you imagine the gentle rays of the sun warming you,
Beginning by bringing awareness to the top of your head.
Notice any sensations,
Tingling,
Warmth,
Or maybe nothing at all.
No need to change or judge.
And moving down to your forehead,
Feeling the sunlight across your face,
Softening your jaw.
Imagine the sunlight moving down through your neck,
Shoulders,
Releasing any tension or anything that doesn't serve you,
Allowing your shoulders to drop a little.
And the sunlight moving,
Moving down your arms,
Your hands,
Noticing the weight and temperature.
Now the sunlight moves across your chest,
Your back,
Breathing in safety and exhaling what you do not need.
Sunlight down into your belly,
Your hips,
Traveling your awareness down each leg,
Your knees,
Your ankles,
Soles of your feet,
And your feet.
Notice here is where the journey meets the earth.
Just observing your own natural rhythm of breathing.
Each inhale,
A new moment.
Each exhale,
A quiet,
Letting go.
Maybe place a hand on your heart.
Feel the warmth.
Remind yourself,
As Tara Brock says,
The boundary to what we can accept is the boundary to our freedom.
It's feeling that warmth,
The warmth of the sunlight on your path.
Mindfully present for each step,
The crunching of the earth beneath you,
The sunlight across your body,
Appreciating this journey,
No matter where you are within it.
Noticing the trees around you,
And the details of the bark,
The sunlight,
Birds in the distance.
What's on your path?
You're in charge.
You're stepping along this path.
Each step important,
Present in the journey,
The movement,
The movement of your body as you move along the trail,
Moving along for this journey.
Silently or loud,
Repeating,
I am worthy of this journey.
I am present in this journey.
I am cared for along this journey.
Breathing in and out your own natural rhythm.
Knowing there are lessons along the journey,
Some joyful,
Some sorrowful.
Growing as a person,
This journey in life,
Step-by-step.
Showing up just as you are,
Allowing yourself gratitude.
And on your next inhale,
Take a deep,
Nourishing breath in,
Letting gratitude rise for this journey,
For your ability to be present,
For showing up just as you are.
And then letting go,
Releasing anything that doesn't serve you.
When you're ready,
I invite you to bring gentle movement back into your body,
Wiggling your toes,
Fingers,
Perhaps gently stretching your body,
Whatever feels good.
If your eyes are closed,
Gently blinking them open.
Bringing the peace of this moment with you.
Thank you for taking this mindful walk with me.
Your journey is yours alone,
And every step is worth seeing.
