Welcome to this guided meditation.
My name is Angela and today I'll be guiding you through a sky meditation.
You can do this outside in nature,
On the grass,
Or on the sand.
You can lay a blanket down if you have an outdoor area and be out in nature,
Or if you don't have access to that,
You can go ahead and use your imagination.
Wherever you are,
Lay down,
Relax,
Get settled in.
With your arms resting at your sides,
Your legs comfortably laid out,
Feet relaxed,
Close your eyes.
Bring your attention to your breath.
Breathing in relaxation,
Exhaling tension.
Your breath is here with you,
Wherever you go,
Whatever the feeling is,
You can always redirect your attention back to the sensation of your inhale and your exhale.
Feel the cool air into your body as you breathe in through your nose,
And exhaling out.
Again,
Breathing in through your nose,
Hold for a moment,
And exhaling out completely.
Breathing in through your nose,
Hold,
And exhale out completely.
Let your breath rise and fall naturally.
Bring your awareness to your senses and the sensation of touch and what you feel on your skin in this moment.
Notice if it's the warm sun,
The cool gentle breeze,
The wind across your skin,
Your clothes or blanket against your body,
The feeling of the earth beneath you,
Holding your body up,
Carrying you,
Supporting you.
Notice these sensations.
Bring your attention to your sense of smell and what you take in as you inhale,
And what you let go of on every exhale.
Maybe it's the ocean air,
Maybe it's the scent of your own perfume,
The smell of fresh cut grass,
Whatever it is,
Breathe in and really tune in and pay attention to what you smell and exhale out what you let go of.
Redirect your attention,
Grounding yourself to your breath,
Inhaling relaxation,
Exhaling tension.
Bring your awareness to your sense of hearing and what sounds you take in around you.
If you hear seagulls,
Birds,
People talking,
Music,
Maybe you can even hear the sound of your breath.
Can you hear the ocean waves or the leaves rustling against each other in the wind,
Hear the sounds of nature.
Bring your awareness to the sensation of taste and what you notice in this moment.
Redirect your attention back to your breath,
Practice grounding yourself with this beautiful breath you have,
Inhaling relaxation and exhaling tension.
Focus your attention on your sensation of sight with your eyes closed.
Can you see any colors,
Shapes,
What shows up?
When you're ready,
Gently flutter your eyes open,
Starting with a soft gaze and then slowly lifting your eyes to take in the sights around you.
Look at the nature around you,
What's growing from the earth's surface,
Any plants,
Flowers.
Maybe looking at the blades of grass beneath you or the grains of sand.
Lifting your eyes,
Scanning around and looking at the big,
Vast,
Beautiful sky.
What colors stand out to you?
What shapes,
Textures,
As if you can touch it,
Really get a sense for what is around you and how beautiful nature is in all its forms,
So unique.
Grounding yourself all the while with every inhale and exhale.
Practice bringing awareness and letting go of thoughts and feelings by looking at the clouds above you and letting them help you.
Bring awareness and letting go.
Notice a feeling you're having right now.
Name that feeling in your mind.
Really see the word as if it's written on one of those clouds above you.
And watch it slowly drift across the sky as you let it go.
Notice the process of awareness and letting go.
Notice what thought is in your mind,
Whatever it is.
Imagine that thought,
The words written on a cloud above you and really see it on that cloud above.
Notice it drifting across the sky,
Temporary thought,
As you let it go.
These feelings and thoughts we have are temporary.
They don't have to consume us,
They don't have to control us.
We can notice them,
Experience them,
And breathe them out,
Letting them go.
Coming back and bringing your attention back to your breath,
Inhaling relaxation,
Exhaling tension.
Breathing in the cool air through your nose,
Inhaling relaxation,
Cleansing breath,
Hold,
Exhaling tension,
Releasing breath,
Letting go.
One more time,
Inhaling relaxation,
Hold your breath,
And exhaling tension,
Hold your breath and release.
Let your breath rise and fall naturally.
Take your time,
Wiggle your fingers and your toes.
When you're ready you can open your eyes,
Be present today,
And come back to this meditation when you're needing some grounding with nature.
Thank you so much for listening as always.
I'm so grateful to each and every one of you.
