So hi there and welcome to the session today.
So today I thought we could just do a little meditation in nature.
So just find somewhere comfortable to sit outside or if you haven't got somewhere outside you can sit next to an open window.
Doesn't really matter as long as you're able to see outside.
If you can see some nature that's great.
If you can't that's not essential.
If you can see a plant or something that's probably quite useful.
The more nature you can see and be in touch with the better.
So with that said I would recommend you don't close your eyes for this meditation.
You can if you want but I would recommend just leaving them open.
I would recommend as well not using headphones for this.
I'd recommend just having your phone or tablet or device just next to you if you can.
Just with the volume turned up so you can hear me.
If that's not a problem for for neighbors or anyone around you.
Just so you can take in the sights and more importantly the sounds around you without being hindered by headphones or earphones.
So that all the senses can be open to nature and to the environment around you.
So let's begin with the eyes open by just noticing.
Just beginning to notice what's around us.
Just with a soft focus with the eyes.
Just noticing are there plants around you?
Maybe there's a tree.
Maybe there's several trees.
Can you see the sky from where you are?
Are there clouds in the sky?
Feel free to move the head around a little if you want to just gaze around.
Just absorb your environment.
And as you do so just beginning to take some deep breaths in through the nose and out through the mouth.
Feeling yourself breathing in freshness.
New fresh clean air.
And as you breathe out releasing any tension,
Any worries,
Any busyness within the mind or in the body.
And just keeping those deep breaths going as long as you feel comfortable.
All this while taking in the nature,
The environment around you,
The sky,
Any plants.
Just absorbing it for a moment.
And then beginning to notice any sounds around you.
You might have started to notice these already.
But just allowing them to come in to wash over you.
Maybe you can hear birdsong.
Maybe you can hear insects,
Bees.
And maybe you can see those insects.
Maybe you can see bees buzzing around the flowers,
Dragonflies.
Allowing your attention just to be drawn naturally to anything that you notice.
And then bringing the awareness back to an open awareness of the nature and the space around you.
And again if the attention is drawn towards something,
Just allowing yourself to be drawn in to that little bit of nature around you.
Before then,
When the time feels right,
Just bringing yourself back to that open awareness of your surroundings.
And then finally,
Just allowing yourself to take a few deeper breaths in through the nose.
Just see if you can smell any strong aromas.
Maybe there's nothing.
Maybe you can't smell anything in particular.
Or maybe you can smell something standing out,
Like flowers,
Honeysuckle.
Maybe the smell of fresh water.
Or maybe petrichor,
If it's starting to rain,
If there's rain coming.
Just allowing any aromas to come in to the nostrils,
Just noticing them.
And equally,
If you can taste anything particular either then,
Just noticing that.
Just allowing it all to become part of the great palette of senses.
Colour and smells and sights and sounds.
And as we come to the end of the session,
Feel free to just continue sitting with this gentle awareness for as long as you like.
So thanks very much for joining me.
I hope you found this calming and restful and interesting.
And I'll see you next time.
Bye-bye.
