Merge With Nature | Restorative Breathing & Visualisation

Join Abigail to expand and merge with elements of Nature for ultimate rest and rejuvenation. Allow yourself to soften into space and usse expansive breathing to connect an unbound state of being before going on a Toasit inspired meditation.

Transcript

Start this practice by simply taking three of your smoothest,

Most intentional breaths that you can.

In through the nose and you might even explore letting the breath flow freely out through the mouth.

Once you've taken those three arrival breaths,

Just sealing off the lips now and letting the breath free flow up and down the nostrils,

Utilizing our very special inbuilt filtration system when we nasal breathe,

Clearing,

Purifying the air that comes into our inner space.

The breath being quite figuratively and literally the bridge between our inner and outer world.

So through this service of the breath coming in and going out,

Are you able to start to put your focus to the inner world?

But we don't have to block out the outer world for that.

We can utilize it to help us go a little deeper.

So with that,

Why not start by noticing any sounds that you can hear in your immediate and distant environment.

Noticing sounds in your sound landscape,

Close and far.

And you might even come close enough to yourself that you hear your breath.

And maybe even if you listen close enough,

You might hear your heartbeat.

Letting everything else that's been with you today,

Fade,

Drift to the background.

Start to feel your body landing,

Grounding,

All parts of your physical body connected to whatever's beneath you,

Just magnetized down a couple of centimeters more.

As if your body could create an imprint below you.

And as we start to move a little more into the breath now,

Just allowing the mind to soften,

The mind to open so you can put your full presence into the breath.

Let's clear the breath again,

Inhale fully,

Through the mouth,

Let it wash away.

Two more like that,

Inhale,

Let it go.

Last one,

Just for you.

Gently sealing the lips,

Inhale through the nose,

2,

3,

4,

Exhale,

2,

3,

4,

Inhale,

2,

3,

4,

Exhale,

2,

3,

4,

Inhale,

2,

3,

4,

Exhale,

2,

3,

4.

Continue just a couple more rounds,

Counting for yourself,

In for 4 and out for 4.

Tuning in through the breath,

Meeting yourself and your inner space a little bit more through each breath now.

Prioritize the breath,

Prioritize the unfolding moment,

I dare you.

Takes a lot of courage to meet the moment as it is,

To not be rehearsing future events or dipping into the past,

But truly being here takes a lot,

I see you in that.

And then gently returning to a natural breath without any counts,

Just opening your field of awareness.

From here we're going to be journeying with the expansion breath that we've been working a little bit with.

We're going to start just as we began with a count of 4 in,

4 out and progressively we're going to work our way to the number 10.

If you don't get to the expansion of 10 in and 10 out,

Please don't berate yourself or judge yourself,

It takes a long time to get there.

Treat it more of,

As more of an exploration.

Clear the breath once more,

All together,

Inhale fully,

Let it go,

Inhale 2,

3,

4,

Exhale 2,

3,

4,

Inhale 2,

3,

4,

5,

Exhale 2,

3,

4,

5,

Inhale 2,

3,

4,

5,

6,

Exhale 2,

3,

4,

5,

6,

Inhale 2,

3,

4,

5,

6,

7,

Exhale 2,

3,

4,

5,

6,

7,

Inhale 2,

3,

4,

5,

6,

7,

8,

Exhale 2,

3,

4,

5,

6,

7,

8,

Inhale 2,

3,

4,

5,

6,

7,

8,

9,

Exhale 2,

3,

4,

5,

6,

7,

8,

9,

Inhale 2,

3,

4,

5,

6,

7,

8,

9,

10,

Exhale 2,

3,

4,

5,

6,

7,

8,

9,

10,

Return to natural breathing.

Noticing what that expansion breathing technique has done for your inner space,

All is welcome.

Just letting the breath return to its natural flowing-like rhythm,

Like a river flowing downstream,

Unrestricted,

Free-flowing.

And as you return to your natural breath,

Just starting to let go a little bit more,

Feeling your body soften just 2% more,

Melting,

Spreading into the space around you,

Beneath you,

Letting go of the effort,

Letting go of the trying to get it right.

And now I invite you to bring your awareness to the natural world.

Opening the mind's eye,

Imagine yourself in an open landscape where the earth,

The water and the sky meet in perfect harmony.

You look above yourself and you see the sky and it stretches infinitely,

Vast,

Endless,

Soft.

And as you lay down,

Gazing toward this open sky,

You start to notice your physical body.

We move through a gentle body scan now,

Exploring the different parts of your physical form,

Looking for any sensations present.

Noticing first the soles of your feet,

From the soles of your feet noticing your ankles.

Lower legs.

Left knee and right knee.

Upper legs.

Both hips.

Lower,

Mid and upper spine.

The internal organs,

Ribcage,

Collarbones,

Left shoulder and right shoulder,

Upper arms,

Elbows.

Lower arms and sensing the palms of your hands,

Throat and neck,

Lips,

Teeth and tongue,

Left cheek and right cheek.

Both eyes.

Both eyebrows.

Forehead.

And top of the head,

Inclusive of scalp and hair.

Notice the whole body now,

Here in time and space,

Free flowing with sensations,

As part of the natural environment,

The ether.

And just gently imagining the body we're able to dissolve into the ether now,

Becoming light,

Like a cloud dispersed.

There is no need to hold on,

You are weightless,

Boundless and free.

Sense that spaciousness now for the next few moments,

As ether now feel yourself gently lowering into a tranquil body of water.

This could be the ocean,

A still lake,

A quiet stream.

Imagine yourself becoming that water,

Moving effortlessly,

Shifting with the current.

No resistance,

No tension.

Only deep rhythmic flow of nature's rhythm.

Imagining now with each inhale that you take as water,

You bring in new life,

Vitality.

Just like osmosis.

And with every exhale,

The water carries away and rinses away what you no longer need.

You are fluid,

Adaptable and one with the flow of nature.

Embodied as water,

You feel yourself gently washing ashore,

Resting on soft golden sand.

The earth welcomes you,

Warm and steady beneath you and your body sinks in,

Held in perfect stillness.

As you rest into the sand,

It's as if the sand could absorb all the tension,

All the mental weight and effort and you suddenly feel completely at ease.

Here you imagine yourself merging with earth itself through the sand,

Dissolving,

Releasing,

Ready to be regenerated.

While connected to the element of earth,

Feeling rooted,

Whole and replenished.

For the next few moments,

Just feel that sense of support and anchoring with this image.

And then gently release all imagery that we've conveyed and let your awareness return to your breath.

Notice how it's moving.

Feel the elements of ether,

Water and earth always with you,

Accessible whenever you need.

Starting to deepen the breath just a little more as we start to wind up and out of today's practice.

Knowing with that that you are vast,

Grounded,

Fluid and steady,

Free and deeply held.

Starting to notice any sounds in your environment once again,

Coming back into the external space slowly.

And in your own time,

Gently stirring yourself,

Fingers and toes might wiggle,

You might take a full body stretch if that feels good.

And when you're ready,

Starting to blink the eyes open and as you come back into the space,

Noticing how you're sensing yourself.

Remember that the river does not rush,

The sky does not force and the earth does not resist.

Allowing nature to support you flowing naturally,

Effortlessly into the next part of your day.

Reviews

What a beautiful, calming meditation of Breathwork and journeying. Thank you Abigail, your gentle, kind guidance was perfect! 🙏