Hi,
Today I want to take you through a meditation practice where we find a peaceful place in nature.
You might already have a place that you've been to or maybe seen a picture of or it could even be just a place in your imagination.
A beach,
A forest,
A rose garden,
An open field,
A lake or a river or just anywhere else.
So let's visit that place together,
Shall we?
Taking your time to find yourself a comfortable position.
How does your body want to be positioned here?
Make any adjustments at any time throughout the meditation to support you and to feel comfortable throughout.
As you begin to settle,
Let your eyes travel slowly around the room noticing the different colors and shapes in this space.
Perhaps there's an object you haven't noticed before or looks different today.
Letting your attention linger where it's drawn.
Bringing a gentle curiosity to what you notice.
Notice where they make contact with the floor.
Simply notice how your feet feels.
Feeling the pressure where they make contact with the floor.
Any sensations of tingling or warmth,
Perhaps a different type of sensation.
Noticing what's there in your experience.
Moving your attention now to your bottom,
Noticing the feeling where it makes contact with the chair.
Let your bottom settle into the chair even more.
Allow your attention to travel to your hands.
Allow your attention to travel to your hands.
Noticing the feeling of where your hands make contact with your lap.
Gently notice how your hands feel.
Let your attention flow to your back.
And any feeling of contact there.
Just noticing the connection.
You might feel a sense of gravity holding you here.
And feel yourself firmly planted in the seat or on the ground.
Letting yourself rest back and be held by the earth.
With your next inbreath,
Open up to any fragrances you can smell in the room.
And any taste in your mouth.
You may like to lick your lips,
Noticing the wetness of this.
And perhaps then noticing the coolness of the air on your lips.
Gently take your attention now to the nearby sounds.
Gently take your attention now to the nearby sounds.
And to the distant sounds.
Noticing the play of different sounds.
Letting them all be a part of the practice.
Becoming aware of how your body feels.
Perhaps there's some tense or tight places.
Maybe some parts that feel open and spacious.
Relaxed.
Some that feel heavy or light.
Tingly,
Warm to breathe into any areas that feel tight.
And invite them to release a little with your outbreath.
And invite them to release a little with your outbreath.
Slowly inviting a sense of ease into your body.
Softening the face.
Forehead.
Eyes.
Cheeks.
Your jaw.
Gently releasing your shoulders.
Letting them drop a little.
Feeling any release.
Softening your belly.
Letting the body relax a little more with each outbreath.
Letting the body relax a little more with each outbreath.
Softening the body slowly.
Gently.
Take yourself to a beautiful peaceful place in nature.
It might be the beach,
A forest,
A lake or anywhere at all that feels right for you.
Notice what you can see there.
The big open sky.
Or perhaps the sky is covered by a canopy of leaves.
Noticing the sounds of nature.
The fragrances.
Taste.
Taste.
In your visualization,
You might take your shoes off and feel the earth beneath your feet.
This ancient earth.
Wonder what ancient people walked the earth before you in this place.
Perhaps there is a special spot where you would like to sit or lie down.
And really enjoy what this place has to offer.
The qualities that make it peaceful.
Maybe there are other words that describe how this place feels.
Serene.
Tranquil.
Feeling these qualities.
Feeling these qualities wash through your body slowly.
And resting here.
Spend a few moments feeling the stillness of this place in silence.
Feeling the peaceful qualities of this place.
Noticing how you feel.
And in your own time,
Gently noticing again the feeling of the chair supporting you.
The earth holding you here.
Noticing the sounds around you.
This voice.
And slowly bringing some movement back into your body.
Perhaps wriggle your fingers and your toes.
Gently move your hands and wrists.
You might like to stretch.
And when ready,
Slowly opening your eyes.
Noticing the colours of the room around you.
