Welcome,
This is your time to pause,
To breathe,
To gently let go.
Together we will breathe softly,
Smile from within and allow calm,
Clarity and balance to flow through every part of you.
Today we'll take a quiet journey,
A gentle train ride through the peaceful countryside,
Where each breath becomes the steady rhythm of the wheels and each moment invites you to relax a little more.
Find a comfortable position,
Either seated or lying down.
Hands resting softly,
Your feet relaxed and shoulders dropping gently away from your ears.
Let's begin the meditation.
I invite you to close or soften your eyes and start to notice how you're feeling today.
Take a slow deep breath in and as you exhale gently let it go.
Breathing in,
Breathing out,
Breathing in,
Breathing out.
Feel your body begin to soften,
The face relaxing,
The chest loosening,
The belly soft and calm.
With each breath you arrive in this moment.
There's nowhere else to be,
Nothing else to do.
Just this,
Breathing,
Listening to your body and enjoying the peace.
I invite you to imagine that you're standing on a quiet country train platform.
It's a lovely calm morning,
The air feels fresh and clean and you can smell a hint of rain or wildflowers in the breeze.
A beautiful old train waits just for you,
Polished and welcoming.
You step aboard easily,
Finding a comfortable seat by the window.
The seat is soft and the gentle light outside feels warm on your skin.
The train begins to move slowly,
Soothing and peaceful.
You feel a soft sway,
A comforting rhythm like being gently rocked.
With each turn of the wheels you relax a little more.
You look out the window in your mind's eye.
The scenery drifts by,
Perhaps rolling hills,
Many trees,
Sheep and cows or fields glowing in the sunlight.
Everything passes slowly and you can simply watch.
There is no effort needed and no rush.
The steady sound of the train blends with your breath.
As you breathe in the world passes gently by and as you breathe out the body softens and releases all the tension.
Each moment is here and then gone,
Just like the scenery outside and that's perfectly okay.
Allow yourself to enjoy the rhythm of it all,
The movement,
The stillness,
The peace.
After a while the train begins to slow.
You know your journey is complete.
You feel calm,
Refreshed and renewed.
As the train stops you step off with a quiet smile,
Carrying a feeling of peace.
Within you a reminder that you can always return to this calm place inside anytime you need it.
Take a deep easy breath in and slowly breathe out.
We will now begin to awaken the body.
So wriggling your fingers and your toes feel the support beneath you.
Hear the sounds around you and feel the gentle rhythm of your breath.
And when you're ready open your eyes bringing with you a sense of ease and the quiet joy of having taken this little journey together.
