Settle in.
As you listen along,
Allow yourself to notice your experience without any judgment.
When you notice something,
You can allow it to be in your attention,
And then you can allow it to move on.
If you encounter difficult emotions,
Take care of yourself the way you need to.
If at that time your eyes are closed,
Try opening them.
If they are already open,
Focus on something real and describe it in your head to yourself.
If you need to,
Feel free to stop this recording and move away from this meditation.
Let's begin.
Settle into your chair or onto your cushion or the floor,
Wherever you are positioned,
And adjust as you need to,
To be most comfortable.
Take a deep breath in and a deep breath out.
Repeat that three times at your own pace,
Relaxing a little bit more on each out breath.
Notice the pressure of your legs on the surface of where you are sitting.
Notice the texture of the surface where your hands are resting,
And the sensation of the air on your skin.
Imagine yourself somewhere in nature,
A place that you have been,
Or a place that you would like to go.
What do you see?
Perhaps you see trees.
Do you see smooth plains?
Perhaps a field of crops,
Rocks,
Or mountains?
Is there any water in this space?
Notice the weather.
For today,
I recommend imagining the setting during a warm,
Sunny day.
Not too hot and not too cold,
Just comfortable.
Feel the sun on your face.
Is it dappled coming through the leaves of a tree?
Are there scattered clouds in the sky that occasionally cover the sun?
Does the sun bounce off rocks or water,
Making sparkles of light dance in the air?
What do you smell?
Is it a dusty place,
Or sandy?
Are there any flowers?
Is there grass growing here,
Or moss?
Now imagine yourself moving freely through the space in whatever way suits you.
There is a picnic blanket spread on the ground before you.
Beside it,
You find a basket containing some of your favorite foods and beverages.
Have a taste,
A fruit or fresh vegetables,
Whatever strikes your fancy.
Savor the flavor.
Is it tart?
Sweet?
Juicy?
Dry and crunchy?
What sounds do you hear around you?
Perhaps bird song?
Water?
Waves crashing on a beach?
A brook babbling over mossy stones?
A river rushing by?
The splash of a fish landing in the water after leaping over the rapids?
What colors do you see,
If any?
Is there any wildlife?
Do you feel like dancing or perhaps lying down on the picnic blanket for a brief nap?
Spend a few moments enjoying your chosen activity,
Taking in your surroundings with as many senses as you are like.
When you are ready,
We are all invited to complete the activity we chose to do.
Settle yourself after dancing,
Or rouse yourself from your brief snooze or from whatever you chose to do in your imagined setting.
Then,
Begin to return to the space in which you are listening to this recording.
Feel the pressure of your legs on the surface of where you sit.
Wiggle your fingers.
Wiggle your toes a little bit.
Wiggle your hands and feet.
Wiggle your arms and your legs.
Stretch a bit if you need to.
When you're ready,
Open your eyes and look around the room.
Take in your surroundings and arrive back in the space.
Thank you.
