Find a quiet and comfortable place to sit or lie down and close your eyes.
Settle into this moment as you begin to breathe deeply and naturally through your nose.
This is Trey Henderson and you're about to go on a journey for deep relaxation and contemplation.
With each breath,
Allow your body to slow down,
Inviting a sense of peace and grounding.
As the edges of your eyes soften,
Your jaw relaxes and is slightly open and your shoulders
Drop.
As thoughts drift in your mind,
Let them come and go without attachment,
Returning your
Focus to your breath,
Silently repeating deep on the in-breath and relaxation on the out-breath,
Letting thoughts pass by,
Slowing the breath down,
Edges of your eyes melt,
Jaw slightly
Open,
Shoulders drop.
Feel the rhythm of your breath as it becomes slower,
Deeper,
Letting go of any tension.
Allow your awareness to expand to the sensations of your ribs,
Flaring gently out with every
In-breath and contracting in with every out-breath.
Remain with the sensation for a few moments.
Now,
Imagine roots extending from your feet,
Diving down into the center of the earth,
Reaching the core,
Wrapping itself three times around the center,
Helping you feel
Fully grounded,
With every breath,
Feel more connected to earth,
Stable and supported.
Breathing in deep,
Breathing out relaxation.
Whatever doesn't serve you right now,
Let it go down the roots into the center of the
Earth.
Notice any adjustments you need to make to feel fully comfortable.
Focus slowly on the area of your heart,
Breathing deep through the back of your heart,
Breathing
Out relaxation through the front of your heart.
Do that two more times,
Silently to yourself,
Slow and steady.
Feel the energy of the earth flowing through you,
It's wisdom and calm,
Becoming a part
Of your being.
You are grounded,
Connected and at peace.
Breath is slow and steady.
In a moment,
I want you to imagine yourself at the beginning of a path,
A path that leads
Into a beautiful,
Lush,
Ancient forest.
Imagine yourself standing on this path,
And as you look down,
You can see your feet firmly
Planted on the earth.
The soft wind brings fresh air through the trees,
Carrying their scent,
And you feel
Welcomed to walk down this path.
As you picture yourself walking down this path,
Gentle sound of your footsteps on the
Forest floor grounds you in the present moment.
Huge trees on either side,
Their old roots twisting down and deep into the earth.
You notice that with each step,
You feel more relaxed and at ease.
As you walk,
You come up to an ancient tree,
Magnificent and towering.
Its roots stretch deep into the earth,
And its branches reach really high in the sky.
This tree has stood here for centuries,
Witnessing the cycles of life.
Approach this majestic tree and place your hands on its rugged bark.
Feel its energy pulsating beneath your fingertips,
A slow and steady rhythm that connects you
To earth below and the sky above.
Imagine that you can breathe with the tree.
With each inhale,
Draw out the strength and stability from its roots,
Spreading throughout
Your body.
Breathe in deep.
Breathe out relaxation.
And with the next few exhalations,
You feel any last bits of tension being drained down
Out of the bottom of your feet and into the earth beneath them.
Drop your shoulders.
Spend some time in this space,
Finding the perfect place to sit and relax at the base
Of this ancient tree.
And notice any adjustments you need to make to feel fully comfortable.
Edges of your eyes soften.
Your jaw is slightly open.
And your shoulders drop.
This is your place for focus.
The tree's wisdom is your wisdom.
Its strength is your strength.
The music will continue,
But my voice will be quiet.
Here in the stillness,
Find clarity and peace.
Breathing now with your inner wisdom and asking for any guidance and direction that
You might need.
My voice will be quiet as you listen from within.
As you bring your awareness back to the present,
To the sound of my voice,
Let each inhalation
Draw you closer to wakefulness,
Invigorating your senses and rekindling your awareness.
As you listen to your voice within,
Embrace any guidance or insights that have emerged
During this time.
Take three longer,
Deeper,
Nourishing breaths,
Carrying forward what you want to take with
You.
Connection your roots,
Those that have intertwined with the ancient tree,
Beginning to draw back,
Bringing with them the earth energy into your feet.
Gently move your ankles and roll them softly.
Feeling the flow of energy returning to your body.
Let this movement ascend through your legs,
Into your hips,
Into your chest,
Spreading
Across your shoulders,
Down your arms.
As you open and close your hands,
Moving up your throat,
Your jaw slightly open,
Bringing
Your awareness to rest right behind your eyelids,
Still closed.
And with your next breath,
Gently allow your eyes to open,
A smile washes across your face,
Sending peace and gratitude as you return to the world around you.
And I'll see you in the next meditation.
