Before we begin,
Take a moment to thank yourself for doing this today.
Each day presents new tasks,
Decisions,
And emotions,
And placing your well-being at the forefront is a powerful thing.
You are doing your mind and body a kindness by meditating today.
Let us begin by finding a comfortable sitting position.
Place your palms face down on your legs.
Imagine that your spine is a tree trunk supported by the earth and reaching skyward.
Align your head over your heart and your heart over your pelvis.
Let the rest of your body be free of any obvious points of tension.
Now,
Without judgment,
Notice the quality of your breathing.
On your next breath cycle,
Bring awareness to the movements of the ribs in the belly.
As you exhale,
Allow the muscles in the neck and the shoulders to soften.
Allow your mind to explore the sensations of expansion with each inhale and relaxation with each exhale.
You are here.
Take a moment to notice your heartbeat.
You are here and you are whole.
Now we're going to go on a journey.
Imagine yourself sitting in a sunlit meadow in the middle of a forest.
A gentle breeze rustles the grass and trees.
It is springtime and the scent of your favorite flower is drifting through the breeze.
Perhaps it is lilac or lavender.
Allow the sunlight to warm your body and melt away any stress or fear.
Taking space for a deep sense of calm.
You hear the occasional bird song echoing in from the surrounding forest.
Rest here for a time.
You see all the leaves Juanuing for aiemain have bloomed.
You may notice your mind getting caught up in thoughts,
And when that happens,
Gently bring your awareness back to the breath,
Back to the sensations of this sunny meadow.
Now begin walking and exploring the meadow.
Notice the way the soft soil gives beneath your feet,
The grass whispers,
A flash of pink catches your eye as you pass a wild rose bush.
You kneel next to it and breathe in their delicate smell.
Allow yourself to explore the meadow,
Taking notice of what you may find.
Perhaps an animal friend joins your journey or a butterfly flits into view.
Just breathing,
Walking,
And exploring.
You may notice the way the soft soil gives beneath your feet,
The grass whispers,
A flash of pink catches your eye as you pass a wild rose bush.
On your own time,
Return back to the sunny patch of grass where you first found yourself.
Allow a sense of gratitude to wash over your being.
The sun,
The wind,
And the flowers bless you today.
Allow their warmth and joy to spread throughout your body,
Warming your toes and your fingers up to the tips of your ears.
Here,
In this place of peace,
You are the same cosmic stardust that made this earth also made you.
You are whole.
Gently bring your awareness back to the breath.
Imagine the room in which you are sitting.
Wiggle your toes and fingers and listen to the ambient sounds around you.
When you are ready,
Slowly open your eyes.
