Hello,
Everyone.
My name is Diana.
I am a Mind-Body Connection coach,
A psychosomatic specialist,
And a meditation teacher.
Create a comfortable space for you where you can feel calm and not disturbed.
You may practice sitting or lying down,
And I encourage you to keep your back straight yet relaxed.
Take a deep breath,
Sending the air into your belly,
Relaxing all the organs and muscles inside.
And with the out-breath,
Close your eyes.
Let go of any tension or distractions.
Simply focus on the present moment and allow yourself to take this time just for you.
Continue breathing naturally and feel the sensations in your body.
Notice the warmth of your blankets or your clothes,
The ground beneath you,
And pay attention to the movements in your body,
How your body is alive in this present moment.
And let's trace the way of the airflow that we are breathing in and out,
How the air,
The cool air enters your nostrils,
Travels through your throat,
To your lungs,
Deep into your belly,
And goes up,
Leaving your body and allowing you to feel more relaxed and present.
Notice this movement,
The difference in the temperature of the air that you're breathing in and out,
And appreciate the feeling of calm that comes with each breath.
Notice that you do not have to control your breath anyhow,
And it happens naturally.
Your body is so wise.
Trust the process and enjoy it.
Imagine yourself standing barefoot on a lush green meadow,
Bathed in the sunlight of the morning sun.
Dew drops sparkle on the grass,
And the air is filled with the sweet scent of flowers.
Take your shoes off and let your feet enjoy the freedom.
Step barefoot on the grass to feel the coolness of it,
To feel the dew drops under your feet,
And the softness of the ground.
Let's connect with the elements around us.
Feel the cool,
Damp earth beneath your feet,
And imagine roots extending deep into the ground,
Drawing your strength and stability.
These strong roots grow deeper into the heart of our planet and nourish you at any moment of your life.
Breathe deeply and calmly.
Visualize a gentle stream flowing nearby.
Its clear waters reflecting the sunlight.
Listen to the vivid sounds of the stream.
Feel the energy of the water cleansing and refreshing your body and spirit.
If it feels good for you,
Step barefoot into the stream to feel the freshness of the water.
Breathe in the fresh and clean air of the meadow,
How it fills your lungs and revitalizes your body.
And allow all the alchemy processes happen inside of you because of this connection.
And imagine yourself surrounded by a soft light,
Representing the universal energy that connects all the living things.
Feel grounded to the earth,
Being here and now,
And feel the connection to the natural world.
See yourself as a part of something much larger than yourself.
No thoughts or worries exist in this moment.
Continue breathing deeply and mindfully.
Focus on the sensations in your body.
Allow yourself to experience whatever it is right now without labeling it or categorizing into something positive or negative.
Be aware of all the sounds around you.
Perhaps you hear birds singing,
Some animals playing,
The stream running next to you,
The wind playing with the leaves and with your hair.
And notice the beauty of nature.
Find your favorite details around and feel thankful for them.
Let the earth's energy flow through you,
Through your whole being,
Providing a sense of stability and support.
Notice how your experience changed from the beginning of this meditation,
How your breath might have changed.
Perhaps your body feels a bit more relaxed.
Your heartbeat is softer.
Appreciate everything happening with you and for you in this moment.
Feel the gratitude expanding from your chest to all of your surroundings.
Appreciate for this safe space in nature,
For the whole world,
For your connection.
Gently bring your attention back to your body,
The present moment and your current surroundings.
Take a few deep breaths,
Feeling the sensations that are present right now and the peacefulness that you created.
Remember that this safe space,
This connection,
This support of the earth is always with you.
And you can effortlessly return to this state whenever you want.
And carry the positive energy and connection with the nature and yourself that you have cultivated during this meditation throughout your whole day.
