Give yourself permission to sit or lie down.
You can have your eyes closed,
Or you can have them open with a soft gaze on whatever may be in front of you.
Let's start by taking a few deep breaths,
In through the nose,
And out through the mouth.
Know that you have this moment right now,
All to yourself.
You know that it's your moment.
If you think about it,
There is nothing else except this moment.
There only is this moment,
There is no other.
Now let's continue with the breath,
In through the nose,
And out through the mouth.
Don't be concerned with how deep your breath is,
Or in what rhythm you're breathing in.
Just breathe in whatever way makes you feel calm and relaxed.
Breathe how you want to breathe.
Now as you're breathing,
Picture yourself going on a stroll,
A stroll through nature.
This can be a special place you might have been to before,
Or it can be an imaginary place that you've thought of right now.
Either way is fine.
As you stroll through,
You start to hear some birds.
You may think of all the different types of birds you could be hearing.
As you keep strolling,
You start to hear more of the beautiful sounds that nature has to offer.
You eventually slow down and come to a stop.
As you're standing there,
You decide to take in all your surroundings.
You realize that you can hear and sense everything that's around you.
Now that you've had a lovely stroll through nature,
You decide it's time to sit or even lie down.
There may be a bench,
A log,
Or some nice grass,
Whatever it is,
It's your choice.
As you're sitting or lying down,
You decide to take a few more comfortable breaths.
In through the nose and out through the mouth.
Okay.
Now that you've had a stroll and a little rest in nature,
You may have a feeling of peace and calmness.
If your eyes are closed,
Whenever you're ready,
Feel free to open them if you'd like.
And when you get up from lying or sitting down,
Remember that this moment was and is your unique moment.
And when you're ready,
Feel free to open them if you'd like.
