You are listening to the old Tree on the Hill Meditation.
This meditation will help you relax and feel at ease and when you go to sleep,
See forward to a marvelous sleep.
Find a quiet,
Nice place where you can sit down or lie down comfortably under the blanket in your bed.
This is your time.
A time to relax fully and feel the delightful silence in your body.
Even should you fall asleep,
Do not worry.
That's okay.
Take some time to see to it.
You are sitting or lying comfortably.
Rest your hands loosely along your body and close your eyes.
And if you don't like to close your eyes,
That's also okay.
I'm gonna learn you a breathing pattern that aims to reduce stress and anxiety or help you get to sleep.
Before starting the breathing pattern,
Place the tip of the tongue on the tissue right behind the top front teeth.
There we go.
Empty the lungs of air.
And breathe in quietly through the nose for 4 seconds.
And hold the breath for a count of 7.
1,
2,
3,
4,
5,
6,
7 and exhale forcefully through the mouth,
Pressing the lips and making a whoosh sound for 8 seconds.
4,
3,
2,
1 and repeat the cycle up to 4 times.
There we go.
Breathe in.
1,
2,
3,
4.
Hold it.
1,
2,
3,
4,
5,
6,
7 and exhale.
8,
7,
6,
5,
4,
3,
2,
1.
There we go.
Breathe in.
1,
2,
3,
4.
Hold it.
1,
2,
3,
4,
5,
6,
7 and exhale.
8,
7,
6,
5,
4,
3,
2,
1.
And another time.
Breathe in.
1,
2,
3,
4.
Hold it.
1,
2,
3,
4,
5,
6,
7 and exhale.
8,
7,
6,
5,
4,
3,
2,
1.
And the last time.
Breathe in.
4 seconds.
2,
3,
4.
Hold the breath.
1,
2,
3,
4,
5,
6,
7 and exhale.
8,
7,
6,
5,
4,
3,
2,
1.
Nice.
Let your body relax more and more.
With every cycle.
And feel how this deep breathing quiet you down.
Feel how all your muscles start to loosen up.
I would say nicely done.
When you hear the bell,
This meditation session will start.
Now breathe as usual while I'm taking you with me into my story.
It starts in the forest.
A forest where you often spend some time.
A forest where you are welcome.
You are barefooted.
Walking along a path into the forest.
And deeper.
And deeper.
You know the forest.
You know where you are going.
And the branches of the tree gently wave to and throw in the wind when you quietly enter deeper into the forest.
The trees seem to be happy to see you.
And this hardly welcome makes you feel good.
On the path you are following twists among the trees.
Step by step you head for the place where you feel at ease.
You're on your way to the hill in the forest.
And you hear the birds whistling around you.
You smell the fragrance of the forest increasingly better.
And your eyes see more and more colors.
And tiny things catch your attention.
And on the ground you even see ants and bugs twisting among the fallen branches.
And small water drops fall down and explode on the leaves.
You are now very close to your favorite place.
The fallen leaves crinkle under your toes.
You have arrived.
You are now at the bottom of the hill.
And you look up and keep quiet.
Everything is quiet.
The world has come to a standstill.
And you look.
There on the top of the hill you see the old tree.
The tree you respect.
The tree is there firmly rooted in the warm sand of the earth with its thick trunk.
And the roots of the tree call deep into the mountain.
And every now and again a piece of root is visible only to disappear a bit further down under the sand.
And you climb the hill step by step.
And your bare feet feel the heat of the sand.
And it feels like love.
It feels nice.
And on top of the hill you decide to sit down.
There is nothing to be done.
You can rest as long as you like.
Here you are at ease.
And get into touch with the earth.
And you look.
And then something strikes your eye.
Something you have never paid any attention to.
The roots of the old tree on the hill are big and long.
And they catch and hold the rain and pass it on to the smaller trees at the bottom of the hill.
The old tree takes care of the entire forest.
This makes me think of a home where dad and mom take care of you.
And perhaps for a brother or sister as well.
Just like the old tree takes care of the whole forest.
And now you understand.
Somewhere in the past dad and mom were small trees.
Who got what they needed from the big old trees.
And now you are the small tree.
Which get what it needs from the big tree.
And sitting on top of the hill near the old big tree is nice.
You feel alright here.
You feel at ease.
You look up and see that the old tree is shiny.
A white light shines through the branches and makes the tree as even more beautiful than it is already.
This is a special tree.
This is the eldest tree of the forest.
It is a wise tree.
The tree which went through lots of adventures.
The tree has felt life,
Strong blusts,
Gently breezes,
Thunder and lightning,
Destructive hailstorms.
And fresh spring,
Warm summers,
Cold snowflakes and wet autumn nights.
And yet,
It is still standing like a glorious statue.
The wise old tree now also looks a bit like dad and mom.
You can be social with them without being forced to say anything.
You can ask them their advice if you have any questions.
Or when you have feelings and you don't know how to deal with them.
Dad and mom are taking care of you just like the old wise tree looks after a new generation.
They will be here for a long time to come and you will always be welcome.
It's time to put an end to your visit to the tree on the hill.
But you are free to decide to stay on quietly for some time.
Enjoy the presence of the old tree.
But you are not forced to do anything you do not want to do.
So this meditation is over.
Have you fallen asleep?
That's no problem.
And are you still awake?
You can lie comfortably a bit longer to enjoy the music.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
