Hello my friend.
Make a warm,
Cosy nest for your body and begin to snuggle in.
Make sure that your body is really comfortable,
So that you can be quiet and still for a while.
Close your eyes now and imagine that you are a bear.
You live in a magical forest with all your bear friends and family.
It's been a long and fun summer.
You've been busy playing with your friends,
Spending time with the other animals in the forest and hunting for food.
Since bears are very wise,
They know that they need to rest after such a busy time.
It's autumn now and the leaves have turned golden and brown on the trees.
It's time for your bear clan to build their nests for the winter,
So you gather everything you need to be cosy and comfortable in your bear cave.
As the nights draw in and the temperature starts to drop,
You know it's time to retreat to your cave.
All your family and friends are with you in the cave and you feel safe,
Cosy and warm.
As you snuggle into your nest,
It's time to breathe slowly and deeply now,
Gathering all the breath you need for the whole winter.
Take a long,
Slow and deep breath right down into your big bear tummy.
Feel your tummy filling up like a balloon as you breathe in and feel your tummy drop as you breathe out.
Take a few of these big bear breaths so that you have enough breath to last for the whole winter.
Take your time,
Going slowly,
So that you feel every drop of breath flowing into your big bear tummy.
And every time you breathe out,
Your body begins to rest.
You feel so safe and warm in your cave that your whole body softens and your mind settles down.
And you drift into the most peaceful and deep sleep you've ever had.
Surrounded by your family and friends,
Safe and warm,
Your body completely held,
Your arms and legs melting into the nest,
Your eyes soft and relaxed,
Every muscle is at rest.
Outside,
The leaves have all fallen from the trees and the whole forest is covered in snow.
But it's warm and cosy in your cave.
As the weeks pass by,
You feel your body softening even more.
Then,
One magical day,
The snow begins to melt.
The first flowers of spring are beginning to open.
The leaves are growing back on the trees.
The sun is warming up.
Being a very wise bear,
You know that spring has arrived.
Your body knows that it's time to wake up.
You've used up all the breath you saved for the winter,
So now it's time to breathe deeply again.
You breathe slowly into your big bear belly,
Enjoying the first deep breath of spring,
Feeling the warm air as it goes deep into your tummy and wide into your chest.
It feels like a lovely long drink and you enjoy every drop of breath.
Take a few of these big bear breaths,
Filling your body up with all the breath you need for the busy summer ahead.
And because you've been lying in the cave for such a long time,
Your body needs to stretch and move.
Take your time.
Imagine how your body feels now after such a long rest.
Feel your body as you stretch like a bear.
As you gently open your eyes,
Take a look around your cave and see all your family and friends waking up as well.
It's so good to see them all again.
As you leave your cave and step back into the magical forest,
Pause for a moment and turn to look back at the cave,
You feel a warm glow as you remember that the cave will always be there,
Safe and warm.
You know that you are not alone.
You know that the cave is within you and all you have to do is close your eyes and you're right there.
Thank you for being with me for this meditation.
