Positioning yourself in your preferred meditation position.
The spine nice and tall.
Your head over your heart.
Your heart over your pelvis.
Your body.
Gently lowering your gaze or closing your eyes.
Taking a deep inhale through your nose.
Allowing your out breath to release.
The minutes and the hours before this meditation.
Dropping into your body.
And into this present moment.
Becoming aware of any sensations you can feel on your skin or inside your body.
Just checking in and noticing what is there for you.
Noticing the parts of your body making contact with the earth or the surface you are sat on.
Notice how it feels to be held in this way.
Your awareness traveling to the sounds you can hear.
The distant sound.
And sounds that are more close up to you.
Releasing the need to label any sounds.
Just allowing these sounds like raindrops to land on your entire body.
Becoming aware of your breath.
At the place where you feel it the most or the strongest in your body.
Just like you are watching the ocean waves.
Just watching and being with your breath.
Noticing the fullness on your inhale.
And the letting go on your exhale.
The fullness of breath coming in.
The emptiness of breath flowing out.
Moment after moment.
Fullness and emptiness.
Pulsating and flowing.
In rhythm with all nature.
And gently becoming aware of a wall.
Feeling light.
Kissing your forehead and your cheeks.
Like the golden lights on a summer's morning.
Radiating down over your face.
Your shoulders.
A golden warm light.
Melting muscles in your shoulders.
Allowing them just to release and relax a little.
This warmth travelling down over your arm.
Your hands.
Your whole body melting.
Softening.
Letting go.
This warm light.
Over your chest.
Expanding outward.
Rippling and softening your belly.
Healing everything that it touches.
Travelling over your thighs.
Your legs and your calves melting away.
Your ankles and your feet bathed in warm golden light.
You can sense and feel this warmth.
Over your entire body.
Warm healing light.
And you come to notice in your mind's eye.
You are in a place in nature.
That you really love.
This might be a place you know well.
Or a place you'd love to go.
Or a place in your imagination.
You are there now.
Look around and notice the colour of the sky.
And the sun and the way the light lands.
Noticing the scenery around you.
Perhaps there are some animals or some trees.
Perhaps there is some water in this beautiful place.
Noticing the feel of the ground and the texture of it beneath your feet.
And the temperature of the air on your skin.
Or any breeze that might be blowing.
Noticing the sounds in this place.
Perhaps the sound of birdsong.
Or water.
Release,
Rustling gently in the breeze.
Noticing the essence of this place.
The quality of it.
Being aware of how that makes you feel inside your body.
And allowing yourself to soak it all in for a few moments.
Breathe in this place.
Sense the aliveness of it in you.
This place lives in you.
It is a part of you.
A place of calm and support that you can return to at any time.
Staying in this place as long as you need if you are not yet ready to say goodbye.
If you are gently wiggling your fingers and toes.
Placing a hand on your heart and a hand on the earth.
Knowing that you can visit this place at any time.
And when you're ready.
Gently blinking open your eyes and arising from your meditation.
