Hello,
It's Alice.
Welcome and thank you for joining me as we journey into an ancient and peaceful redwood forest in northern California.
Before you begin your journey,
Let's start by releasing tension from the body and to signal to your mind that it can also let go of everything it's holding on to from your day.
Begin by stretching your fingers and hands,
Inhaling for a count of one,
Two,
Three and then exhale,
Releasing your fingers and hands,
Letting go.
Extend your toes and feet,
Inhale for one,
Two,
Three and release,
Letting go.
Scrunch up or stretch your face,
Breathing in for one,
Two,
Three and relax.
Let this gentle release of physical tension guide your body and mind into a state of deep relaxation.
Breathe in slowly,
Counting one,
Two,
Three and press the tip of your tongue against the roof of your mouth.
Inhale for one,
Two,
Three and let the breath go.
Close your eyes tightly,
Inhale for one,
Two,
Three and release,
Allowing your eyes and eyelids to soften.
Feel the weight of your body sinking into the mattress.
Sense the relaxation spreading all the way from your feet to the top of your head,
From the front of your body to the whole length of your back,
Legs and head.
As you allow gravity to do its work and your busy mind quietens down,
Reflect on one positive aspect of yourself,
Something you are or would like to be more of.
It could be something like I am a supportive friend,
I am compassionate,
I am at ease.
Choose a phrase that resonates with you and repeat it silently to yourself.
This liminal space where your body and mind are between wake and sleep is a perfect opportunity to sow a little seed of change deep inside yourself.
No need to do any more than this.
Now you can put this aside as your journey begins and you step into an ancient state of deep relaxation.
An ancient woodland surrounded by towering redwood trees.
Gazing upward,
You marvel at their grandeur as they stretch onwards and upwards until almost out of sight.
Walking further into this lush space,
You can feel the cushiony forest floor beneath your feet,
Densely covered in a carpet of fallen pine needles.
The gentle rustle of the wind dancing through the giant canopy touches your ears.
Inhale deeply,
Savoring the sweet scent of pine resin carried on the soft breeze.
Taking in your surroundings,
You're watching the dappled light filtering through the colossal ferns that carpet the forest floor.
Reaching out to touch one,
You feel its elegant,
Grainy,
Textured leaves.
These evergreen western sword ferns can grow between two and six feet tall and like many ferns,
Their graceful fronds arch downwards.
You wander deeper into the woods until you reach a serene clearing.
Underfoot,
You can feel that the ground is both soft and dry.
A perfect place to rest a while and enjoy the peace and protection of this ancient forest.
From your backpack,
You retrieve your favorite cozy wool rug and lay it down.
Lower yourself down onto your back,
Feeling the warmth of the day and the gentle yielding of the forest floor beneath you.
Feel your entire body unwinding on this soft surface.
Feel your hands resting gently on the rug,
Acknowledging each part of your body.
Your palms,
Fingers,
Wrists,
Lower arms,
Elbows,
Upper arms,
Shoulders,
Chest,
Belly,
Thighs,
Knees,
Lower legs,
Feet and toes.
Take your awareness to the back of your body,
Allowing the entire spine to sink into the softness below.
The back of your legs,
Heavy and settled.
The back of your head,
Supported.
Observe the calmness in your face as any lines begin to soften.
Your gently closed eyelids with eyes absorbing the darkness.
Your relaxed jaw free of any residual tension.
Shift your focus to your chest and your heart,
Noticing and appreciating its steady beat.
Pause here and enjoy the support of the forest floor and the comforting far off call of birds overhead.
Inhale the earthy aroma.
Feel the gentle breeze caressing your body.
Picture the redwood trees breathing alongside you.
Inhaling and exhaling,
Exchanging life sustaining breath with you.
As you breathe in,
Imagine lightness filling your being.
As you breathe out,
Let the heaviness of the earth ground you.
Inhale,
Feeling light.
Exhale,
Feeling heavy.
Embrace the natural rhythm of your breath,
Synchronizing perfectly with the forest.
Inhale,
Feeling light.
Exhale,
Feeling heavy.
Breathing in and out.
Synchronizing with the soaring,
Sky skimming redwood trees who have been on this earth for many more years than us and will continue to stand tall and sure for many years to come.
Sense the warmth of the rug beneath you.
Feel the reassuring presence of the ancient redwood trees.
In this serene moment,
Feel safe and protected by the wisdom and strength of the forest.
Continue to breathe deeply.
Inhaling and exhaling,
Feeling light and then heavy.
Rest here serene and content.
Remember,
This special place is yours to visit whenever you need to unwind.
Now,
Allow yourself to drift into an even deeper rest beneath the vast sky surrounded by the scent of pine sap and the sheltering canopy of the ancient redwood trees.
And if you're still with me,
You can now simply lay back,
Relax and drift in and out to the sounds of this magical place.
Good night and sweet dreams.
