Start by finding a comfortable place to sit or lay down.
And when you have found your position,
Just see if there is anything you can do to make yourself a little bit more comfortable in this moment.
Gently close your eyes and take a long,
Slow,
Deep breath in.
And gently release.
One more time.
Long,
Slow,
Deep breath in.
And let that go.
And then start to notice your breath.
Just observe where you can feel the inhale and the exhale in your body.
Notice how your ribcage expands on the inhale and how it softens on your exhale.
Notice the breath all the way down into your belly.
And then shift your focus to your nose.
Just curiously observe if the quality of your breath is different when you breathe in through your nose and when you breathe out.
Can you notice any difference between the inhale and the exhale?
You're not changing anything,
You're just curiously observing your breath.
Then you can stop focusing,
Noticing your breath and place the focus on your eyes,
Your closed eyes.
See if you can soften a little bit around your eyes.
Soften around your jaws.
Notice your tongue,
How it rests soft and heavy,
Relaxed in your mouth.
Relax your belly.
And just notice if there is anywhere else in your body that you can relax and you can let go right here,
Right now.
And as you settle in,
See yourself walking in the forest.
It's a bright summer's day,
The sky is blue,
The sun is shining.
The wind is warm and gentle on your skin.
Notice how the earth is holding you,
Firm,
Rounded and soft at the same time.
Holding you on every step that you take.
Just look around and see,
Is this a forest that you know?
Or is it a new path that you're exploring?
What does the trees look like?
The other vegetation?
What do you see when you look around?
What does it smell like in this forest?
Perhaps you hear the sounds of birds or other animals.
In this moment,
You are fully alive,
Energized.
You walk in this forest as the best version of you.
What does that look like?
How does your body posture look like when you walk?
What can you see in your eyes?
How does it feel on the inside?
The best version of you walking this beautiful day in this lovely forest.
Then you see a child playing a bit away on the field.
The child is playing around,
Laughing curiously,
Investigating this part of the forest.
This child runs up to you and looks at you with clear bright eyes.
A curious look in his or her face.
This is the younger version of you.
Feel the energy of this child.
How he or she sees the world with wonder,
The playfulness,
The curiosity.
And then you notice another presence.
You see an older version of yourself,
An older man or an older woman approaching you from a different part of the forest.
You can see and you can sense the wisdom of this person.
A body,
A gaze full of experience after a long life.
Loving presence,
Lots of wisdom.
And this older version of you approaches and the three of you sits down on a bench.
You have the younger child to your left and the older version of you to your right.
And you can feel how your energies merge.
And you sit together for a moment in quiet recognition.
The young child looks at you,
Gives you a big hug,
Looks into your eyes.
And then he or she says something to you,
Something they want to remind you of.
What are they saying?
What do they want you to remember,
To remind you of?
You get another hug and then the child runs off,
Continues to play in the sunshine.
The older man or the older woman puts their arm around you and sits quiet for a moment.
You feel the loving presence,
The warmth of their body.
How lovingly he or she looks at you.
That they wish you all the best in the world.
That you capture every moment of your life,
Makes the best you can.
Of all the gifts that you have gotten,
Of all the opportunities,
Of all the challenges that you have in your life.
Perhaps they remind you of people who you want to keep close in your life.
Perhaps they want to remind you of an important decision you want to make.
Or perhaps there is something else they are there to convey.
Look into their loving eyes and hear what they are there to tell you in this moment,
To remind you of.
The older version of you gives you a hug,
Stands up and walks away.
A peaceful stroll along the path and you watch how they walk towards the horizon.
And you sit with yourself for a few minutes,
Feeling,
Tapping into the wisdom of your heart.
What is it that the young child and the old person want to say to you?
What is the wisdom that they are here to share with you today?
Just take a few minutes to yourself and then you will hear my voice again.
And now set an intention for yourself.
It can be an intention only for this day,
Today,
Or it can be an intention for a longer period.
Whatever it is,
Formulate this intention and say it quietly to yourself a few times.
Plant a seed with this intention inside your heart.
And now see yourself in a situation where this intention has come true,
Where what you wish for is already happening.
See yourself in a situation actively acting together with others,
Where you act according to this intention.
And now bring your attention back to your breath.
Take a long,
Slow,
Deep breath in through your nose and release through your mouth.
And when you feel ready,
You're welcome to open your eyes,
Come back to this moment,
Come back to the room.
Thank you for meditating together with me today.
