Be Like A Tree

This guided meditation is taken from Russ Harris's Acceptance and Commitment Therapy practice and is a grounding and presence meditation. You will be guided through visualisation of yourself as a tree, taking root firmly in the ground below and extending out into the world around you.

Transcript

Think of a mighty tree, Its long roots stretching deep into the ground below, Its sturdy trunk rising upwards and its branches stretching into the sky above. Use this image to inspire you as you are guided through the following meditation. Whether you are standing or sitting, Plant your feet firmly onto the floor. Get a sense of the ground beneath you and gently press your feet downward. Notice the pressure of the ground against your soles and the gentle tension in your legs. Straighten your spine and let your shoulders slide down your back. Get a sense of gravity flowing down your spine, Into your legs and feet and into the ground below. It is as if you are taking root in the ground beneath you, Planting yourself firmly. Slowly draw your attention upwards from the roots to the trunk. It's no coincidence that your abdomen and chest are called the trunk of your body. Maintain some awareness of your feet against the floor but focus mainly on your trunk. Sit up in your chair or stand up straight and notice the change in your posture. Breathe slowly and deeply and notice the rise and fall of your rib cage. Find the gentle heaving of your shoulders and the rhythm and movement of your abdomen. Empty your lungs completely then allow them to refill by themselves. Now expand your awareness. Notice your whole trunk at the same time, Your lungs, Chest, Shoulders and abdomen. Take a few deep breaths here. Just as the branches of a tree reach into the sky, You now reach out into the world around you. Create all five senses and extend them in all directions. Notice with curiosity what you can see, What you can hear, Smell, Taste and touch. Maintain some awareness of your roots and trunk and the background rhythm of your breathing but focus your attention mainly on the environment. Get a sense of where you are and what you are doing. Smell and taste the air as you breathe it in. Notice five things you can feel against your skin such as the air on your face, The shirt on your back or the watch on your wrist. Notice five things that you can see and pay attention to their size, Their shape, Colour, Luminosity and texture. Notice five things that you can hear, The various sounds of nature or civilisation. Now take a deep breath in and out and allow yourself to engage fully in whatever task you are doing, Giving it all your attention.