Hello and welcome.
My name is Amita and I would like to welcome you to another session of guided imagery relaxation meditation on forest visualization.
Let's begin.
Begin by finding a comfortable position sitting or lying down.
Allow your body to begin to relax as you start to create a picture in your mind.
Let us now begin the forest visualization.
Imagine yourself walking on a path through a forest.
The path is soft beneath your shoes,
A mixture of soil,
Fallen leaves,
Pine needles and moss.
As you walk,
Your body relaxes and your mind clears more and more with each step you take.
Breathe in the fresh mountain air,
Filling your lungs completely.
Now exhale.
Breathe out all the fresh air and feel very very refreshed.
Take another deep breath in,
Revitalizing and a deep breath out,
Completely letting your body relax further.
Continue to deep breathing slowly and deeply as you walk through the forest and continue the forest visualization.
The air is cool but comfortable.
The sun filters through the trees,
Making a moving dappled pattern on the ground before you.
Listen to the sounds of the forest,
The birds singing,
A gentle breeze blowing.
The leaves on the trees shift and sway in the soft wing.
Your body relaxes more and more as you walk.
Count your steps and breathe in unison with your strides.
Breathe in 2,
3,
4 and exhale for 2,
3,
4,
5.
Breathe in 2,
3,
4.
Hold for 2,
3 and exhale 3,
4,
5.
Continue to breathe like this slowly and deeply as you become more and more relaxed.
As you walk through the forest visualization,
Feel your muscles relaxing and lengthening.
As your arms swing in rhythm with your walking,
They become loose,
Relaxed and limp.
Feel your back relaxing as your spine lengthens and the muscle relaxes.
Feel the tension leaving your body as you admire the scenery around you.
Your legs and lower body relax as well,
Feeling free and relaxed.
As you continue to walk through the forest visualization,
You begin to climb up a slight incline.
You easily tread along smooth rocks on the path,
Feeling one with the nature.
The breeze continues to blow through the tree tops,
But you are sheltered on the path and the air around you is calm.
Small saplings grow at the side of the path.
Around you is an immense array of greens.
Some of the leaves on the trees are a delicate light green.
Some leaves are deep,
Dark,
True forest green.
Many trees have needles that look very soft and green.
The forest floor is thick with the green moss and the fallen leaves.
As you look around,
You will see there are trees growing on either side of the path.
Just look at the variety in the trees around you.
As you look at the trees,
Notice the bark.
Some of them have white smooth bark.
Some of them have dark,
Coarse,
Heavy bark or maybe grooves in the bark.
As you look at the bark now,
Observe the colors on the bark where the white lines are,
The tans,
The browns,
The reds,
The blacks.
So many different combinations of colors around you,
Textures around you.
Is it rough,
Smooth?
Notice the brown bark of the pine tree next to you.
Enjoy the fresh pine scent.
Take a deep breath in as you smell the forest around you,
The fresh air filled with the scent of trees and soil and the mountain streams.
You hear the sound of the water faintly in the distance,
The gentle blurbing sound of the creek.
As you continue to walk through the forest,
You are gaining elevation and getting closer to the sound of the running stream.
Focus on the sound of the water as you walk towards it,
As you enjoy what you see around in the forest around you.
As you get near to the top of the mountain,
You hear the stream very close now.
The path curves up ahead and you see sunlight streaming into the path.
As you round the corner,
You hear the water and you see a clearing in the trees up ahead.
A beautiful lookout point awaits for you.
You are growing tired from your journey.
Your body feels pleasantly tired and heavy.
Imagine yourself walking toward the clearing and the stream.
Stepping stones make an easy path across the stream and towards the edge of the mountain.
Step on each large flat stone to easily cross the small shallow stream.
Up ahead is a large smooth rock,
Like a chair waiting for you to rest.
The rock is placed perfectly high up on this beautiful vantage point.
Sit or lie down on the rock if you wish.
It's very comfortable.
You feel very comfortable and at ease.
The sun shines down on you.
Looking around,
You see mountains in the distance,
Faint and blue.
You can look down from your vantage point into the valley with trees and a brilliant blue lake.
Across from you is another mountain.
The clearing around you is made up of rocks,
Soil,
Pine needles,
Moss and grass.
The grass and mountain wildflowers around you blow gently in the breeze.
A deer quietly emerges from the edge of the forest to the greys in the clearing.
As the deer raises its head to look around you,
You can see its nostrils moving to catch your scent.
The deer cautiously walks to the stream to drink before disappearing back into the forest.
Look around for these little squirrels darting in and out of sight as they romp through the trees and race across the clearing.
Feel the sun warming your body as you relax on the rock.
Enjoy the majestic landscape around you and feel your body relaxing even more.
Your body becomes very warm and very heavy.
Continue to breathe the clean and fresh air.
You feel so relaxed,
Calm and at peace.
You are now in unity with the nature around you.
Enjoy the sights,
Sounds and smells of the forest around you.
Feel the sun.
Feel it warming your skin and then the gentle breeze that blows across your cheek.
Listen to the birds singing,
Hear the stream flowing,
The leaves rustling in the breeze,
Squirrels chattering.
See the flowers,
Trees,
Valleys and mountains around you.
Lay back on the comfortable rock and you can look up to see the blue sky,
Small white clouds floating gently across the sky.
Watch them drift slowly by,
Ever changing shapes.
Enjoy this peaceful place.
When you are ready to leave this peaceful place,
Slowly begin to reawaken your body.
Know that you can return to this forest visualization in your imagination whenever you like.
And as you reawaken,
Keep with you the feeling of calm and peace and relaxation.
There is no rush whenever you are ready.
Wiggle your fingers and toes to wake up your muscles.
Shrug your shoulders,
Stretch if you want to.
Whenever you are ready,
Open your eyes and return to full wakefulness,
Feeling alert and refreshed.
But keeping in mind the peace,
Calm and relaxation that you experienced in your forest visualization.
Thank you for meditating with me today.
I hope you can take this calm,
Peace and relaxation back into your day.
Namaste.
.
