Find a comfortable position to sit or lie down.
Adjust your body and your clothes so that you feel supported.
Close your eyes or find a soft focus.
Allow your attention to settle on your breath.
Notice where you feel your breath in your body.
It may be in your nose,
Your mouth,
Your chest,
Or your belly.
There's no need to change your breathing.
Just notice what is already here.
Notice the quality of your breath in this moment.
Is it deep or shallow,
Smooth or rough?
Again there's no need to alter what you find.
Just tuning into your breath in this moment.
Follow your breath in and out.
In and out.
Now gently shift your attention to your body.
How does your body feel right now?
Where are there areas of tightness or areas of ease?
Allow your attention to move to these areas with kindness and interest.
You are becoming more familiar with exactly what is present and simply letting it be as it is.
Whatever you find as you place your attention in your body is okay.
You are okay just as you are no matter the state of your body or your mind in this moment.
Now move your focus to your emotional state.
Be curious about what feelings are present today,
Now,
In this moment.
As best as you're able,
Let those feelings be there without judging yourself for them.
There is no need to push them away and also no need to hold on to them tightly.
Simply allow them to be what they are.
This is a time for tender awareness of the moment as it is.
Now that you've had a chance to check in with the current state of your mind and body,
Begin to visualize a path in front of you.
It is a winding path lined with soft wood chips and it leads to a peaceful forest.
You look ahead with a contented sigh and you feel tranquil as you begin to move along the path.
You step forward and notice the tension begin to ease in your body.
All the trials and worries of your day feel lighter and your aches and pains take a back seat to a serene state of being.
Your field of vision expands and you notice the depth of the colors around you.
The clear blue sky dotted with linen white clouds.
Vibrant purple wildflowers bordering the path.
Rich greens in the gently rustling leaves on the trees.
Your body relaxes even more.
As your feet find a gentle rhythmic movement forward,
You enter the pleasant woods and a soundscape opens up before you.
Sounds are peaceful and harmonious.
Whispering foliage.
Trilling birds.
A babbling brook close by and just out of sight.
The soft squish of the mulch.
It is all just what you need to let go even more into relaxation and ease.
The refreshing air caresses your skin and comforts you.
You know you are safe and held.
There is a mild breeze that soothes all your senses.
The ground is spongy and pushes up softly on your feet.
The lush aroma of plants and damp wood drifts around you.
All the conditions of this forest are perfect for you and you luxuriate in the peace you are experiencing.
You see a branching trail to the side of the main path.
The shade of the trees opens up to a large flat stone beside a small stream.
You lower yourself to the sun warmed rock and stretch out while the water flows quietly beside you.
This stone is perfectly shaped for your body and it is lined with a delicate moss that creates a cushion of coziness.
You enjoy closing your eyes.
Sunlight dances on your face as you listen to the trickling stream.
You revel in this moment of quiet peace.
It is a moment of relaxation and contentment that you allow to nourish your mind,
Body and soul.
This is a place where you can heal your heart and gain strength.
Stay awhile and rest.
When you are ready,
You allow the brush of the wind to move you.
You allow one last moment to drink in and savour the serenity you have cultivated.
You move with intention as you rise from the rock and retrace your path through the woods and back to the place where you began.
You are grounded and whole.
You know this experience of peace is available to you at any time you need it.
Begin to bring your attention back into your body.
Check in with how you are feeling in this moment.
Be curious about any changes that may have occurred and allow them to be there with kindness.
Now shift your focus once more to your breath,
This breath that continues to move within you even when you are attending to other things.
Notice how your breath feels now and allow it to be exactly as it is in this moment.
Take three more long,
Slow breaths.
Each time you exhale,
Letting the peaceful state you have cultivated grow deeper and deeper.
Finally,
When you are ready,
Open your eyes.
