Here's a gentle inside meditation designed to connect you with nature,
Even if you're bound indoors due to immobility,
To age,
Or to being stuck in the hospital.
So I would like you to find a comfortable position in your chair or on your bed.
Allow your body to relax as much as possible.
And if you can,
Position yourself near a window.
But don't worry,
If moving isn't possible,
Imagination will be your vehicle today.
Once you've found a comfortable position,
Start by taking three deep,
Cleansing breaths.
I would like you to inhale slowly and deeply through your nose,
Filling your lungs completely.
Hold your breath for a moment.
And then exhale gently through your mouth,
Releasing any tension or discomfort.
And we do the same thing again.
Inhale slowly and deeply through your nose,
Filling your lungs completely.
Hold your breath for a moment.
And then exhale gently through your mouth,
Releasing any tension or discomfort.
And we do this one last time.
Inhale slowly and deeply through your nose,
Making sure your belly rises and you're filling your lungs completely.
Now hold your breath for a moment there.
And then exhale gently through your mouth,
Releasing any tension or discomfort.
Now let your breathing return to its natural rhythm.
And as you settle into this moment,
Gently close your eyes or soften your gaze.
I invite you to imagine that you're sitting or lying in a beautiful,
Lush and green garden.
It's warm,
It's a sunny day,
And the sky is clear and blue.
I invite you to hear the gentle rustling of leaves in a soft breeze.
And maybe the leaves of the trees in the wind allow the sound to be soothing,
Like a lullaby.
You can feel the warmth of the sun on your skin.
Imagine its golden light bathing you completely in warmth and healing energy.
And I invite you to smell the rich earth beneath you and the beautiful fragrance of blooming flowers,
Perhaps the sweet scent of lavender or the fresh aroma of mint.
And I invite you to feel the warmth of the sun on your skin.
The fresh aroma of mint.
Your imagination is completely up to you.
Now take a moment to absorb the peacefulness of this place.
With each breath,
Draw in the tranquility of nature,
Of the garden,
And let it fill you from the inside,
Soothing your mind,
Relaxing your body,
Making you feel completely in tune with nature.
Now I invite you to connect with the four elements earth,
Air,
Fire,
And water.
I invite you to feel the support of the ground beneath you.
It's firm,
Stable,
And nurturing.
And reflect on how the earth supports and nourishes all life on this planet.
Maybe you can also smell the earth in your visualization.
Next,
I'd like you to notice the air around you,
Cool and refreshing as it moves.
It brings oxygen for your breath and life force into your body,
Into your being.
Maybe you feel the air also on your face,
In your hair,
On your body.
How does it make you feel?
The next element is fire.
I invite you to sense the sun's warmth,
Energizing,
And vitalizing energy to your body,
Reminding you of the fire of life that burns within each of us,
In fact,
Within each living thing.
Maybe you feel the heat or the warmth of the sun on your face,
On your body.
Remind yourself how beautiful nature is,
How beautiful life is,
How beautiful the world we live in is.
The last element is water.
Imagine it for a moment in a nearby stream.
It's water,
Clear and flowing.
Contemplate its journey,
Effortless and continuous,
From the beginning to the end.
From the source to the delta.
Like this water,
Let your thoughts flow freely,
Without any attachment.
Maybe you can also hear the stream,
The noise of the water making its way from A to B.
Take a few moments to reflect on your experience,
Without overthinking it,
Without judging it,
Just recognizing it.
And as you connect with these natural elements,
Recognize that the same life force that flows through them also flows through you.
And you are part of this beautiful,
Interconnected web of life.
Now,
Slowly bring your attention back to your indoor environment.
Maybe wriggle your fingers and toes,
Stretch gently as it feels good to you.
And when you're ready,
Open your eyes or lift your gaze and take a moment to hold on to the peace and connectivity that you've just experienced.
And remember that you can return to this inner garden anytime you wish,
Simply by closing your eyes and allowing your heart to lead you back.
Thank you for listening.
By Mother Nature,
Lift your gaze,
Lift your gaze.
