Hello.
For today's meditation,
We are going to do a visualization of a walk through the woods.
For me,
This is a space that can feel really grounding,
Really supportive,
So I hope that you enjoy it as well.
We will start off by just coming into a comfortable position.
You might be sitting in a chair,
On the floor,
You might be laying on the floor or in a bed.
Really feel free to grab any props that feel supportive for you,
Pillows,
Blankets,
Anything that makes the physical body a little bit more comfortable.
Taking your time to settle in,
Make any physical adjustments that you need.
Option for the eyes to close,
If that feels safe and comfortable in your body.
And then we will enter this moment by just tuning in to the breath.
No need to alter or change the breath,
But just to bring a little bit more focus.
Observing each inhale and each exhale.
The breath might naturally become a little bit deeper,
A little bit slower.
Just allow the breath to be whatever is most comfortable in your body.
And then as you're ready,
We will enter this visualization.
So here you can bring to your mind's eye some wooded trail that feels really enjoyable to you.
It might be a trail that you're familiar with.
Maybe it's your usual trail that you go for.
Maybe it's one that you've gone on a trip or vacation.
Or maybe you're just creating it in this moment.
Picking some different pieces that you really enjoy,
Bringing them here to your visualization.
So you're going to imagine here that you are on a trail surrounded by trees,
Plants,
Anything else that you'd bring into this wooded environment that you are creating.
So you get to choose.
Again,
Identify any trees around you.
Maybe some of your favorite trees.
Maybe they're really tall.
Maybe some are shorter and more broad.
Observing what different leaves or needles they have.
Depending on whatever season you're bringing yourself into,
You can notice what colors of the leaves there are.
You're choosing how dense your woods are.
So maybe the woods are really dense and you just see little pockets of the sun coming through,
If the sun is out in this moment for you.
Or maybe there's areas and pockets where there's a lot of sun beaming through.
And notice what other plants are around too.
Maybe there's flowers,
Bushes,
Vines.
Whatever feels most enjoyable,
Most pleasant for you,
Really adding that in to your visualization.
And looking down at your path,
You're standing on,
Looking at what this path looks like.
Maybe it's really obvious to tell where this path goes.
Maybe there's lots of different directions it can take,
But you just choose based on whatever feels right in the moment.
Or maybe it's not too much of a path at all,
And you're just kind of forging your way through the woods.
Again,
You get to create this.
This is your space.
Your space that feels most grounding,
Most comfortable,
Most pleasant.
And then as you start to walk down this path,
Tune in to what you can hear.
What does it sound like as you take each step?
Is there any crunching on the wood floor beneath you?
And then also notice what sounds are around you.
Maybe there's birds chirping,
Singing their song.
Maybe you can hear squirrels or other critters running around the trees.
Just adding in whatever sounds feel most enjoyable for you here.
Maybe you even hear another breeze coming through the trees,
Rattling the leaves a bit.
And as you keep walking,
You keep hearing your footsteps.
You can keep looking around.
Notice if there's any changes in your woods.
Maybe it stays pretty consistent,
Pretty much the same.
Maybe it shifts and changes a little bit as you keep going.
And then notice what the air feels like on your skin.
What is the temperature like?
Is it warm and balmy?
Is it cool and crisp?
Are you able to feel the sun anywhere on your skin?
Can you feel a light breeze coming by?
You can feel the warmth or comfort of the clothes that you're wearing.
Tuning in to whatever sensations of touch you can feel here.
Maybe you even touch a tree or touch some leaves to feel what that texture feels like.
Like on the palm of your hand.
As you keep walking,
Notice what the ground feels like on your feet.
Maybe you can't feel too much depending on whatever shoes you're wearing here,
But maybe you can feel a little bit to notice if the ground is hard or soft.
Can you feel the crunching that you can hear beneath you?
And then take a nice breath in and notice what you can smell.
Maybe you can smell pine needles.
Maybe you can smell different plants,
Different trees.
Maybe the breeze brings by a certain smell.
Tuning in to whatever sensations feel nice there,
Whatever scents feel nice.
And from that sense of smell,
You might even notice a little sense of taste.
If you open your mouth and breathe in this space,
What is that sensation like on your tongue?
Is there any of that scent that you can taste?
If you look around,
Are there any berries that you might want to pluck and taste?
Feel the texture of it.
Notice that sweet taste.
Or maybe you brought a snack.
Maybe you brought some water or a nice granola bar,
Whatever it is.
You want to pause and taste that.
And then as you keep walking,
Just keep looking around,
Noticing what you notice.
Seeing any changes in the trees or plants around you.
Tuning in to the sound of your feet walking on the path.
The sounds of nature all around you.
Feeling the air on your skin.
Breathing in.
Smelling what's around you.
Taking it all in.
And then we'll take a few moments here to just kind of linger on whichever sensations connect you to this,
What it experienced the most.
Just pausing on those sensations,
Absorbing it a little bit more.
Noticing on an emotional level what that feels like.
What does it feel like to be in this nice wooded trail that you've created?
Taking a few breaths to just tune in to that emotional state,
To that energetic state.
And then as you feel ready,
Gently bringing your awareness back into the room that you're in.
You might start off by just noticing what you can feel.
Tuning in to the parts of your body that are making contact with the ground beneath you,
With the chair you're sitting in.
You add in just some subtle little movements,
Wiggling fingers and toes.
Tuning in to the sounds in the room that you're in.
If there's any more distant sounds you can hear.
Taking a couple of breaths here,
Just easing back.
You might start to blink the eyes open.
Take in the light and the visuals of what are around you in this room.
As you're ready,
Just fully returning.
Knowing that you can always come back to this visualization.
Whether it be for another 10 minutes or maybe just a few breaths,
Just tuning in,
Being present in your woods,
Then coming back to whatever it is going on in your day.
I thank you so much for joining me here today and I look forward to connecting with you in the next episode.
