Come into a comfortable lying or sitting position,
Somewhere where you will not be disturbed.
Take three long inhales through the nose and three long exhales out of the mouth.
And then continuing to breathe through the nose,
Just allow on every exhale a sense of dropping into the earth,
Relaxing your body more fully.
We're going on a journey of relaxation and discovery.
Allow yourself to be fully present.
There's nowhere else you need to be right now.
This is the time to focus on your breath and body and leave the external world behind.
Just keep focusing on the inhale and exhale through the nose.
As thoughts come and go,
Just let them drift like clouds in a summer sky.
And as you notice yourself drifting off,
Say to yourself,
Thinking,
And bring yourself back to the breath.
Now bring your awareness to your body.
Feel your body on the floor or seat.
Feel the feet,
The heels,
The ankles,
The calf muscles,
The backs of the legs,
The buttocks,
The back.
Notice where your back has its natural round in the spine.
Fully relax your belly.
Just notice if you're holding tension here.
Then relax your shoulders,
Your chest,
Your neck,
Your face,
Especially around the jaw.
Slightly open the mouth.
Relax around the temples.
And let the eyes fully relax into their sockets.
We're going on a journey together.
Know that you are safe.
And if at any point you need to leave this place,
Just come back to focus on your breath.
Now imagine yourself in the mountains.
You are breathing the fresh mountain air.
You can see spectacular mountain scenery all around you.
It has recently rained,
And you see droplets of water on the plants and smell the freshness the replenishing rain has brought to the landscape.
Breathe into that crisp mountain air.
You feel fully alive,
Fully present here with your feet on the earth,
The cool air on your face.
You feel the sun comes out from behind a cloud,
And you feel the heat of the sun.
You feel its warmth and its vitality.
You feel joy to see the sun again.
You know it is offering boundless energy and heat to this day.
As you take a step forward,
You see a mountain path ahead.
It looks difficult.
The steps are uneven.
The steps are slippery from the recent rain,
And there are tree roots growing into the path.
You feel a little afraid.
It looks very steep and challenging.
You take the first step a little hesitantly.
Then you remember you need to be more confident with your footing,
Even if you don't feel like that inside.
So you take your next step with confidence,
And the next,
And the next.
You carry on up these challenging steps.
It's very steep.
Your heart is racing.
You feel a little light-headed.
You feel this oxygen up here in the mountains.
The air is thin.
You stop to breathe.
You are unsure whether to go on.
The steps just seem to climb into the sky.
But you remember why you started.
You remember your body is capable of so much more than your mind believes.
You remember you are alive.
You remember you have prana,
Your life force running through your veins.
So you take the next step,
And then the next.
You might slip on a wet rock and lose your footing for a moment.
You catch your heart racing,
And feel the adrenaline starting to pump as you felt you were going to fall.
Your mind tells you this is too hard.
But you look into your heart,
And you know you want to go on.
So you take the next step,
And the next.
About halfway up,
A bird flies past you so closely you feel you could touch its wings.
Seeing the freedom of the bird in flight brings new joy to your soul,
Into your heart,
And you feel it is willing you to go on.
Newly inspired to carry on,
You look behind you and see how far you've already come.
You are amazed.
You are so strong and confident.
You take another step forward,
And another.
You continue to climb,
And although the air is getting thinner,
Your heart is now beating in time with your steps,
And you feel full of vitality and life.
And before long,
You come to the top.
The path opens out into a beautiful clearing.
The cool breeze carries with it the scent of fresh alpine flowers.
All around for 360 degrees are the most stunning mountains.
You can't believe how lucky you are to be here,
In this perfect moment.
You hear nothing.
There is just silence.
You stand and breathe in this moment.
You listen to the silence.
You feel the inner joy and peace.
The sun starts to lower,
And a pink glow surrounds the snow-capped mountains.
It is just so beautiful.
You can't take your eyes off the scenery in front of you.
Stay here for a few minutes,
Enjoying feeling the sun on your face,
The fresh mountain air,
The scenery that just takes your breath away.
It brings a tear to your eye.
It's just all so perfect.
You can't take your eyes off the scenery in front of you.
You can't take your eyes off the scenery in front of you.
It's just so beautiful.
It's time to leave this place,
But you can keep this feeling of calm,
Of peace with you as you start to retrace your steps back down the mountain path.
The sun is lowering in the sky and there's the stillness of dusk.
You feel into this still,
Calm energy as the sun lowers and you take your time to safely return to the bottom where you started.
Reaching the bottom,
You know you can go back to this place anytime you need to be reminded that you are more than your body or mind.
You are part of the cosmos,
You are the mountain,
The rain,
The rivers,
The sky,
The sun,
The air.
You are whole.
Now start to bring your awareness back into this room.
Keep any sense of calm and peace with you as you return to this world,
This incredible life.
