Welcome to the Rainforest Visualisation Meditation.
This is a short meditation that's usually taken seated,
However you're welcome to lay down if you feel more comfortable.
So whatever your position,
Tune into your breath.
Mouch your shoulders and get heavy in the elbows.
Gently roll your head slowly from side to side.
Notice your breath.
Just notice the inhalation,
The exhalation.
As you inhale the chest rises,
As you exhale the chest falls.
Nothing to do,
Just notice the breath.
We're going to take you on a breath cycle for six rounds.
We're going to inhale for two and exhale for four.
Inhale for two and exhale for four counts.
If you like you can inhale for four and exhale for eight.
Or even inhale for six and exhale for twelve.
Just go at your own pace.
Notice as you increase the exhalation the body softens and surrenders.
Return to your natural breath.
Trying to cultivate a sense of letting go with each exhalation.
You can even exhale out your mouth if that helps.
Take a final wiggle,
Get comfy and try not to fidget.
Come into complete stillness.
A deep stillness that is unshakable even by insects landing or itching or twitching in your body.
Try to allow these irritations to be just as they are and be perfectly still.
Imagine you are sitting in a rainforest.
The rainforest is warm and tropical.
You are surrounded by magnificent tall trees that filter the heat from the midday sun.
Offering shade and a delicious coolness to your skin.
The forest is lush and full of every shade of green.
With the odd flower bursting to life in red,
Orange and yellow colours.
Birds speak to each other overhead perhaps acknowledging a stranger in their quiet sanctuary.
Notice the thickness of the air as you breathe.
Draw this delicious forest scent into your lungs.
Follow the scent of the forest through your nasal passages all the way into the back of your throat.
And all the way into your lungs.
Feel your lungs expand.
And welcome this nourishing warm healing air.
Notice the air on your skin.
The skin feels warm and damp and radiant.
Alive with sensation.
Notice the air moving around your body.
Follow this sensation.
Noticing the movement of your breath is in sync with the movement of the air.
In sync with the movement of the leaves on the trees.
The wind gently blowing through them.
Through you.
And as you continue to breathe imagine you and the forest are as one.
As you inhale the forest inhales.
As you exhale the forest exhales.
Continue with this breath feeling the connection with the forest.
And the whole of your being.
Inhale the forest exhale.
Exhale the forest exhale.
Slowly the monsoon rains start to fall.
You feel it first in the leaves of the trees catching the first of the drops before landing on your skin.
The water glides effortlessly over your skin all the way to the forest floor.
Nourishing the earth.
Before the heat of the forest draws the water back up into the clouds.
Breathe with the cycle of the water.
Water washing over you.
Feeling cleansed.
Exhale the water to the sky for recycling.
Each breath a fresh cycle of renewal.
As the rain continues to fall notice the sound as it makes a patter on the earth.
Pat pat pat.
Breathe into the sound.
The water cares not where how where it falls.
It just falls with steady grace and ease.
Pat pat pat.
Your rainforest visualization meditation is now complete.
Arayom Tetsat.
