Today,
Most of us are stuck indoors to our screens in our cars or at work and we really lose our connection to the natural world.
We forget our interconnectedness to all living plants and animals out there.
This meditation aims to create interconnected awareness through breathing.
The more we're connected,
The more we feel alive and the more we feel supported.
To begin,
Find a quiet place somewhere outside,
Ideally somewhere close to trees.
It can be in your local woodland,
Your forest,
In your garden even,
Near grasses or plants or flowers.
Take a moment to unwind and settle into a state of calm.
Find a peaceful spot where you can sit down and relax for a while.
You have the option to choose your preferred seating arrangement,
Be it on a sturdy bench,
On the cool flooring or in the traditional cross-legged,
Lotus or half-lotus position.
And don't be hard on yourself.
If sitting cross-legged is not an option for you,
You can opt for a comfortable and upright position by leaning against a slanted tree.
And in case the ground is damp,
You can always place a soft towel underneath to keep yourself dry.
Remember,
The most important thing is to make yourself feel at ease.
So feel free to choose whatever seating arrangement suits you best.
Now take a moment to appreciate the role that nature plays in sustaining life on our planet.
As sunlight reaches the trees,
A process called photosynthesis begins.
Carbon dioxide enters the leaves and with the help of green pigment in them,
Transforms into energy.
The carbon atoms in the carbon dioxide act as a fundamental building block that trees used to grow,
Forming their trunk,
Branches,
Leaves and roots.
And as a result of this remarkable process,
Oxygen is released back into our atmosphere,
Replenishing the air we breathe with this vital gas.
And this provides a lifeline to thousands of species,
Sustaining ecosystems throughout the world.
And remember,
You are part of it,
Right here and right now,
In this moment.
Now close your eyes and lower your gaze.
Focus on your natural breathing.
Observe the wave-like motion of your breath,
Your belly rising and lowering and your diaphragm moving in and out.
Observe your breath and its sensations without trying to modify it or change it in any way,
Shape or form.
Notice the pauses between breaths and see if they echo the stillness around you.
If your mind starts to wander,
Shift your focus back on your breath.
Don't judge or get involved with your thoughts,
Just calmly return to your breath.
This practice helps you become more aware of your thoughts without getting caught up in them or in the stories your mind creates.
Continue breathing.
We are practicing the art of living in the present moment,
Without any pressure to achieve anything specific.
There is no need for a particular goal,
Except to be completely present,
Just in this moment.
This moment matters,
And it's all that matters right now.
It's perfectly enough.
You are enough.
As you take a deep inhale,
Focus on the gentle flow of air entering your nostrils.
Envision the fresh oxygen being released by the lush green trees around you,
Filling your lungs with renewed energy.
As you exhale,
Visualize the carbon dioxide being released back into the atmosphere,
Nourishing the environment and contributing to the cycle of life.
When you take a breath,
You are also sharing the air with trillions of trees around the world.
You are interconnected.
Allow yourself to completely immerse in this peaceful moment of connection with nature.
As you continue your practice,
Approach it with a gentle and curious awareness.
Remember that each breath you take is shared with all living creatures,
From the tiniest insects to the mightiest marine species.
Let this awareness fill you with compassion and empathy for all beings on this planet.
Pay attention to your other senses.
Feel the gentle breath on your skin,
Or listen to the birds chirping in the distance,
Or tune in to the sound of trees swaying in the wind.
Consciously attune to how each inhale and exhale connects you with the life around you,
The living,
Breathing energy that surrounds and sustains us all.
Observe any sensations in your body and any changes in your mind.
How does it feel?
What do you feel?
And where do you feel it?
As you go on with your day,
Continue to practice mindfulness and focus on your breath.
Remember that your breath can be a valuable tool to help you stay present and fully engaged in the present moment,
Right here and right now.
Feel free to continue this practice for as long as it feels comfortable,
Whether it's 5,
10 or even 20 minutes after you finish this track.
Be kind to yourself as you navigate your day ahead.
Thank you so much for joining me today.
