Welcome.
Lauren here,
This meditation is called the Calm Down Tree.
It's a meditation with three settings.
And exploring three feelings or three sentiments.
Before we start,
Choose where you are going to meditate.
Perhaps seat yourself in your favorite comfy chair,
Or perhaps crawl into bed.
When you are ready,
We will start.
Sit down or lie down comfortably and relax.
Start by doing nothing.
Nothing at all.
Allow thoughts and feelings to be.
Allow your body to be as it is now.
Just be.
Allow time to pass.
Breathe as you breathe.
Now introduce softness.
Simple.
Softness.
The concept.
Of.
Soften your eyes.
Your jaw.
Soften your heart.
Bring softness to your body.
Your whole body.
Feel.
Softness.
Now let your hands rest easily.
Soften your jaw.
Let your shoulders drop.
Take a slow breath in through your nose and out through your mouth.
Without expectation.
The way you breathe.
Is the way you breathe,
And that's okay.
Breathe in and out.
Almost as if the out-breath.
Is fogging.
A mirror.
Breathe in through the nose,
Breathe out through the mouth.
As if the breath is fogging up.
Gently,
So gently lengthen the out-breath.
In through your nose,
Out through your mouth.
Lengthen the out-breath.
Now imagine that you are standing in a field.
Imagine a friendly tree growing nearby.
A frangile tree.
You can see the tree You see its branches?
Its leaves,
Its.
.
.
The calm down trait.
Just looking at the tree brings a sense of calm.
Its trunk is steady.
Its branches are welcoming.
Its leaves shimmer with colors of comfort.
This tree has three special leaves.
That help you feel relaxed?
Calm.
And joyful.
That matter was.
No matter what the day has brought to you.
You have these leaves.
A leaf of feeling relaxed,
A leaf of calm,
And a leaf of joy.
No matter what.
As you see these leaves,
As you witness these leaves,
Notice your mind.
If your mind is busy,
That's okay.
Thoughts can be like clouds.
Thoughts can float,
Float by like clouds.
Let your thoughts be like clouds.
Imagine now that you can see the tray and up above your thoughts are like clouds,
They float by.
You are separate to your thoughts.
See the separation.
Allow the tree to keep you company while your thoughts drift away.
The calm down tree now offers you one leaf.
You see you notice one of the three leaves.
This leaf is soft and silvery.
It is a silvery blue leaf.
You reach out and you touch the leaf.
And as you touch the leaf,
You arrive.
On a quiet beach.
At the edge of the evening.
The sun is going down.
The sand is warm under your feet.
You step,
You walk.
Each step makes a sound,
A crunchy sound,
As you walk along the shore.
The sound is almost like the world whispering,
Rest now.
Rest now as you step.
Rest now.
You breathe with the ocean.
Breathe in,
Waves come in.
Breathe out,
Waves go out.
You step,
Rest.
Now you step.
Rest now you step more deliberately more slowly rest now you breathe in waves in breathe out waves out clouds float past It is beautiful.
It is beautiful.
Step,
Rest now.
Rest.
Sea and sky.
Sky and sea.
Clouds floating.
Thoughts passing by.
Let this rhythm smooth your mind.
Let the water wash away worry.
Allow your muscles to soften,
Relax,
Shoulders melt.
Legs soften,
Arms soften,
Breathe.
Relax your body.
With each breath,
With each step,
Your body trusts this shore a little bit more.
As you walk you feel trust,
You feel trust in this visualization.
In this visualization you slow your breathing down.
Your worries dissipate.
Your thoughts disappear,
Drift away.
Step.
And step.
And stay safe.
Rest now.
Whatever the day held for you,
Whatever happened.
Let the waves wash away.
Your day away.
Let the waves ebb and flow and take you.
Your worries,
Your thoughts,
Your feelings away.
Out to ocean,
Relax.
Pick up a shell.
You see a shell.
Pick the shell up and hold it to your ear.
Close.
You hear a song.
You listen to the song,
Steady,
Simple and kind.
So kind,
This song is so kind.
With each note of the song.
Your mind relaxes,
Your body calms.
You hear a whisper.
You hear a whisper which comes from within yourself.
I am relaxed.
I am safe.
I can let go.
You listen.
It is you who whispers.
I am relaxed.
I am safe.
I can let go.
I am relaxed.
I am safe.
I can.
I can let go.
I can always.
.
.
Let go.
I let go.
I let go.
I let go.
Waves in,
Waves out,
Clouds drift.
Why are we so gone?
Allow the beach to tuck a warm glow around you.
Just like a soft brush.
You feel comfy.
You feel warm.
You feel secure,
Safe.
Rest now.
You leave this visualization.
The beach visualization.
You are back in front of the tree.
The calm down tree.
You feel more relaxed.
You have been guided back to the calm down tree by the silvery light.
Blue Leaf.
You feel more unhurried.
You feel more relaxed.
You feel a sense of acceptance for life.
Rocks and sticks.
A green leaf shimmers.
You reach out to the second leaf,
The green leaf.
The shimmering leaf,
You touch it with your fingers.
Lightly.
You feel the veins along the leaf,
The green leaf.
It is beautiful,
It is so beautiful.
The leaf takes you on a journey.
You arrive.
In the forest.
You arrive on a forest path.
Where the earth smells like rain.
And pine all at once.
You start to walk.
Slowly,
Slowly you walk.
Stepping over smooth rocks and friendly sticks.
You reach down and pick up one of these sticks.
And hold it in your hand.
You feel the character of the stick and you feel strong.
You feel strong,
You keep stepping.
You place each foot with care down upon the earth.
Step by step you go.
As you take each step,
You feel calmer,
You feel stronger.
You feel strong.
As you step,
You feel a sense of wellness.
The balance between resilience and acceptance.
You are okay.
You realise that feeling calm is something you can practice.
Like one would practice playing the piano.
You can practice.
Being calm.
You walk now and you practice.
You practice feeling calm.
A blue butterfly floats by to say hello.
You feel steady.
You feel steady.
Steady.
You notice how your chest feels.
Soft and open,
You feel calm,
You allow your body to calm,
You relax your legs,
You relax your arms.
You let your body organize itself around each step.
You step,
Your body calms.
You take another step,
Your body calms a little bit more.
You notice that as you step,
You feel calmer.
You feel karma.
You place your feet upon the forest path.
You enjoy walking.
You feel calm.
You notice that feeling calm is simply noticing what matters now.
And letting go of what does not matter.
Notice what matters now.
Let go of any extra.
Let go of the opinion of others Let go of the judgment of others.
Triage,
Your life.
Notice what matters only.
The rest,
Let it go.
You come to a gentle creek.
A creek which flows over round pebbles.
You watch the creek.
Flow past.
You imagine that you can place one Wari into the crake.
Just one worry into the crake.
You choose one worry.
Just one and you place it into the water.
And you watch this worry.
Float away slowly.
Slowly.
Slowly.
Goodbye,
Little worry.
The worry has floated away.
You notice with visualizations.
That your mind is powerful.
And even though you are making up this visualization.
You feel calmer.
Notice.
Notice how you feel calmer.
You have done this.
You have done this.
You turn away from the stream.
The little creek.
And you continue to walk in the forest.
Goodbye little worry,
Goodbye.
You take yourself now back to the tree,
The calm down tree.
And you rest your palm.
Upon the tree's trunk.
And you feel the trunk,
Almost as if the tree has a heartbeat.
To the tray.
Listen to the tree trunk.
It feels cool.
Beneath your hand.
Feel the trunk.
As you feel the trunk,
The trunk of the tree,
Say to yourself so softly,
So softly I am calm.
I'm steady,
I'm here.
I am calm,
I am steady,
I am here.
I am calm.
I am steady.
I am here.
Relax,
Release your body.
Touch that trunk.
Relax,
Release your body.
Feel calm.
Now,
A third leaf.
A golden leaf of light.
A golden leaf of light appears,
The third leaf.
You reach out and you touch it.
You feel the leaves veins,
You notice it's beautiful,
Brilliant colors,
Red,
Yellow,
A gold color.
This leaf is the leaf of joy.
This lathe is the lathe of adventure.
You are capable of joy.
You are capable of adventure.
Life is.
And adventure no matter what.
Touch a leaf.
You look ahead of you now.
And here lies your adventure.
In front of you.
Standing.
Is a tiny dragon.
A small dragon.
You look at the dragon and you marvel at its beauty.
This dragon.
This dragon is glittering.
Is glitches.
You watch the dragon.
You are entranced.
This is amazing!
As you watch the dragon,
You feel joy.
You feel happiness.
You know that no matter what happens,
You can always have an adventure.
At any stage of your life,
At any time.
No matter what.
No matter what people say.
No matter what others do.
No matter what happens.
You can always have an adventure.
Within your mind.
You decide the experiences you have.
You watch the dragon and the dragon,
Dragon sneezes.
A little sneeze.
And when the dragon sneezes,
The dragon sneezes glitter.
Look at that glitter.
Glitter everywhere.
You watch the dragon sneeze and you smile.
And the dragon looks at you.
And with its pour it reaches out.
And with your hand you reach out.
The dragon hands you something.
The dragon hands you a white feather.
And you take the white feather.
And you say Thank you.
Thank you.
And the dragon says to you This is a magic feather.
With this feather,
You will always experience lucky dreams,
Sweet dreams,
Deep sleep.
You feel joy.
You enjoy watching the dragon.
You hold on.
To this beautiful feather.
This feather which brings sweet dreams,
Deep dreams,
Deep sound sleep.
As you hold the feather.
You think of three moments which bring you joy.
These are your moments.
These moments are your sacred.
You choose which moments to experience.
Perhaps a hug?
Perhaps a goal you're proud of?
Perhaps the sound of the rain on the roof.
Perhaps your favourite meal?
Perhaps parting.
Your pet dog or your pet cat.
What are three moments?
Three precious moments which bring you joy.
Think of these moments and experience joy.
You hold your feather.
You hold your feather.
You enjoyed the adventure of the dragon.
The Glittering Dragon.
That sneezed.
You know that you can visit this dragon anytime you want.
You can also create any adventure which suits you.
You can do that.
No matter what.
No matter what others do.
No matter what others say.
You can always create.
Dragons.
You will always have this feather.
You will always be able to be mindful of joy.
That's your choice,
No matter what.
You cite yourself quietly.
I am joyful.
I am brave.
I am loved.
I am joyful,
I am brave,
I am so loved.
I am joyful.
I am brave.
I am loved.
I am joyful,
I am brave,
I am so loved.
I am joyful.
I am brave.
I am loved.
I am joyful,
I am brave,
I am so loved.
Let this truth settle like a golden nightlight.
Surrounding you.
Relax,
Release.
When you're ready,
Say goodbye to the dragon.
And imagine now that you are lying in a bed.
A soft bed,
A white bed.
A comfortable bed.
You have enjoyed the three places.
The Adventure and The Dragon.
The forest path,
Walking along the shores beside the ocean.
Who enjoyed these three experiences.
You have a think about what these experiences brought to you right now.
Breathe.
These experiences brought you relaxation.
Calm.
And joy.
Who was the one who created these experiences?
You did.
You imagined the calm down tree.
You saw the leaves.
You imagined reaching out and touching the leaves with your fingers.
You visualized the three places.
Because you can.
No matter what.
You have this incredible power.
And in many ways what you imagine becomes real.
Your mind has the power.
To create thought and feeling.
What do you choose to feel?
What do you choose to think?
And you can always let worries go.
You can always let thoughts float past.
Like clouds away.
Away.
Relax your body now.
Imagine lying in the bed,
Relaxing your body,
Relaxing your body.
Relax the body.
You relax your arms,
Your legs,
Your feet,
Your hands.
You whisper to yourself within your mind,
Silently,
I am relaxed.
I am calm.
I am joyful.
I am relaxed.
If you wish to do so,
You can add the words I'm safe here.
I am enough?
I'm home in myself.
I am safe.
I am enough.
I am home in myself.
In myself.
You think of the calm down tray.
You think of the leaves.
You remember the shell.
You think about the beach.
The forest,
And the adventure.
You feel peaceful.
You feel peaceful.
You feel peaceful.
No matter what.
Relax,
Release Breathe.
You can create places.
You can create safe places.
You can imagine.
You can imagine strength.
And become strong.
You can visualize feelings and then feel those feelings.
You can let worries go in the stream.
Or let thoughts disappear in glass.
You have that gift.
You can sleep deeply.
You can feel.
Relax,
Release your body Relax,
Release.
Your body.
What can you hear?
In the distance.
What sounds can you hear?
Perhaps,
Just perhaps.
You can hear the sneeze.
Of a glittering.
Relax.
Let's call.
As best you can.
The distance.
There was a sneeze all is well.
All is well.
Wow.
