Hello,
This is Ali Mortimer at Heal Yourself Happy and today's meditation is to help you feel strong during times of turbulence and changing emotions.
First of all,
I'd like you to take a comfortable position,
Whether that be lying or sitting,
However you feel the most comfortable and relaxed.
And then I'd like you to take a deep breath three times,
In through your nose and out through your mouth.
In through your nose and out through your mouth.
On this third time as you breathe in,
Lift your shoulders up to your ears and as you breathe out,
Let them drop back and down.
As you relax,
Let all the muscles around your eyes loosen.
Allow your shoulders to drop,
Your arms to feel heavy,
Your tummy to soften,
Your spine to relax and let your legs sink deeper into your chair,
Bed or floor and just let your breathing return to its normal pattern.
It's time to give yourself complete permission to relax.
Nothing is needed of you at this time or in the next few minutes.
If your mind wanders or you hear noises that distract your thoughts,
That's okay.
It's just what minds do.
Gently bring yourself back to the sound of my voice or the feeling of your breath.
As you sit quietly,
Imagine a beautiful majestic mountain.
Picture it clearly in your mind with its peak,
Slopes and base.
Now project yourself onto the mountain with your head as a summit,
Your shoulders and arms as slopes and your legs and your feet as the roots of the mountain holding firm to the earth.
Just sit with that image for a moment in your mind.
Now let us imagine the mountain in the spring.
There are birds singing and bees buzzing.
The fields are lush with vegetation and the trees are bright green with new shoots.
There's a cool breeze and the wilderness is flourishing and alive with the sound of spring and the mountain is still and calm amidst all the activity.
The seasons change to summer and the heat is oppressive and the butterflies dance in the haze.
The colours are rich and bold.
The grasses are dry and they rustle gently and the mountain remains calm and cool in the blazing sun.
We move onto autumn and the heat tends to coolness with the arrival of heavy rain.
The colours diminish as the clouds are grey and heavy.
The animals take cover and the trees bend and bow in the winds and yet the mountain remains still and steady and strong.
Finally we find ourselves in the winter.
It is night time and the moon makes each snowflake sparkle as it falls to the snow covered ground.
The tree branches are heavy with the weight of the snow and all is quiet and it is cold and yet the mountain is still and majestic in a white cloak.
You are the mountain.
You have experienced the changing of tides and emotion just as the mountain experiences the changing of seasons.
Everything comes and everything goes.
Each experience makes you stronger.
Your head remains held high and you are calm and your roots are unmovable.
You are majestic.
And as we complete this guided visualisation start to wiggle your fingers and toes.
Keep hold of that inner strength as you gently open your eyes and return to the present moment.
Thank you.
