Welcome to a visualization meditation with nature as its inspiration.
As human beings,
We can get lost in the day-to-day of our lives,
Often forgetting the wonder of nature and the place we have within our environment.
Today,
I take inspiration from the butterfly and its energy,
Using what its energy and presence is often associated with to draw that within.
Taking away the ego of the human being for a moment to reflect upon what the natural world has to offer us in resetting the mind and soothing the soul.
Take a moment to find a comfortable position for this meditation.
You may like to be sitting or laying down.
Whichever position you choose,
Ensure that your body feels supported,
Your spine is in its natural curve,
Your shoulders are away from your ears,
And you can place your hands comfortably either in your lap or by your side.
If you are sitting,
Ensure your feet are placed flat on the floor.
If you are lying down,
Allow your feet and ankles to gently relax.
Should you require anything else to feel comfortable,
Pillows,
Blankets,
Make sure you get those ready now.
And once you feel ready,
Begin by taking a look around the room that you're in,
Noticing as an observer the light in the room,
The objects in the room.
Really pausing for a moment to see what is before you.
Noticing how the room cocoons you in this space.
And when you feel ready,
Gently closing the eyes or shifting them into a downward gaze,
Beginning to tune into the sounds around you.
It may be sounds in the distance,
Sounds of traffic or chatter.
It may be sounds really close by,
Perhaps the sound of your own breathing.
There may be an absence of sound,
The sound of silence.
Whatever you notice,
Welcome it in and allow it to filter into your ears and rest there for a moment.
Now shifting that focus to your tongue,
Relaxing it gently and using it to explore any tastes or textures in your mouth.
Perhaps the taste of something you've eaten recently,
Perhaps the texture of your teeth.
Gently exploring this part of the body.
And then resting the tongue again naturally in your mouth and turning the attention to your fingertips,
Noticing where your hands are placed and using the fingertips to explore any textures around you.
Perhaps the sensation of the fabric of your clothing,
Whether it's rough or soft or perhaps how the chair or blanket feels around you.
The fingertips ever so sensitive,
Really focusing on the depth of that sensation right now.
And then resting the hands again naturally in your preferred position and turning the attention to your breath now.
Observing how the breath moves through your body,
The rise and fall of your belly and the gentle rhythm,
Not trying to control that rhythm at all but just observing how it presents itself right now.
Noticing where you feel the breath in the body the most,
Whether it's your belly or your nostrils.
Noticing that gently and holding that focus there.
Before taking a couple of deep breaths in and out.
Exhaling with the sound on the out breath.
In and out.
Returning to the natural rhythm of the breath again.
Pausing again for a moment to notice the weight of your body and its presence,
Its energy.
Allowing the body to sink into what supports it.
And observing how the body has arrived in this meditation.
And as you do so,
Beginning to visualize in your mind's eye the color green and the color blue.
The two colors swirling alongside one another.
Notice how vibrant they are,
The depth of their color.
Green and blue so present in nature every day.
The blue of the sky,
The green of the tree leaves,
The green of the grass.
The natural energy of those colors and their beauty.
Aiming to bring that before you in your mind's eye gently.
And as you do so,
Allowing that image of the two colors swirling,
Swirling above your head.
Bringing their gentle,
Natural energy of calm and relaxation hovering above your head.
Inviting the energy of those colors within your body.
As the green and the blue scan over your head,
Your face,
Your neck,
Your shoulders.
Enveloping this part of your body in those beautiful vibrant colors.
Inviting the muscles in this part of the body to let go and relax gently,
Effortlessly.
The colors moving down through your body,
Further down the lengths of your arms.
Down the curve of your back,
Through your spine,
Vertebrae at a time.
Again drawing in that energy of letting go and releasing.
Allowing this part of your body to relax.
The colors moving through your lungs,
Down into your stomach.
So much tension is typically held.
And allowing the beauty and calm of those colors.
The energy to ease into this part of the body.
And allow any tension to dissipate as they swirl through gently.
The colors having moved through the top half of your body,
Now begin the descent into the lower half of your body.
Over your hips and buttocks.
Again releasing the muscles there.
Down the thighs,
Over the knees,
Into the calves,
Into the ankles.
Before pulling into the feet,
Right down to the tips of the toes.
The blue and the green swirling through the lower half of the body.
Inviting the muscles to tense and release.
Allowing the weight of your body in the lower half to let go.
And now in your mind's eye,
Truly observing the blue and the green having washed through every part of your being.
Gently glowing.
Feeling the presence of calm.
The presence of calm and beauty.
That you see in nature every day.
And now moving the focus away from those colors.
And bringing to mind the vibrant monarch butterfly that lives within nature.
The vibrant orange with black accents and white dots on its wings.
The ease with which it glides through the air.
Its symmetrical wings powering its movement as it pauses to observe wherever it may land in nature.
On a leaf,
On a flower,
Wherever it may be.
It is easy to forget that this majestic creature does not always have its wings.
In fact,
It begins life as a caterpillar.
And it hibernates for a lengthy period of time to grow its wings slowly.
It is a beautiful being of transformation as it goes within and it draws strength from all levels to grow,
Renew and transform itself.
The renewal and rebirth of a caterpillar to butterfly is something we can hold on to in this moment.
As humans,
We are also capable of pausing,
Of reflection,
Of growth and of transformation.
If one is willing to go within.
Allow yourself to pause now in silence for a few moments.
Going within to listen to your heart and your inner voice.
It may often be drowned out by the day to day of your life.
But in drawing inspiration from the butterfly,
Allow all else to fall away in this moment and truly listen in.
Feeling the energy of the butterfly as you visualize it before you now.
Knowing that you are just as capable and strong as it is to make the changes you wish.
If only you allow yourself to believe.
Gently starting to reawaken the body now.
Wiggling the fingers and toes.
Starting to notice the sounds around you again.
And again anchoring your focus on the breath.
The rise and the fall of the breath.
In your body.
Facing your hands and your tummy.
And feeling in tune with that rhythm.
Allowing it to center you.
To feel connected.
With each breath drawing into your body the strength,
The energy,
The growth of the butterfly.
And know that each time you see a butterfly or an image of one,
You are reminded of your ability to grow and transform in any way you wish.
With that in mind,
When you feel ready,
Gently opening the eyes again.
Getting reacquainted with the room.
And taking your time to move,
No rush.
Thank you for joining me today.
