This audio contains a visualization or meditation that may induce a state of relaxation,
Focus or altered awareness.
Do not listen to this audio while driving,
Operating heavy machinery or performing any other activity that requires your full attention.
If you are listening to this audio in a moving vehicle,
Please stop the vehicle and park in a safe place before continuing.
Thank you.
Sit comfortably on your chair or on the floor.
Make sure your back is straight.
Imagine there is a thin piece of string going through your body which keeps it straight.
Close your eyes or simply drop your gaze.
Relax your jaw,
Your forehead.
Now breathe in deeply and then exhale slowly.
Feel how any tension is leaving your muscles.
Rest your hands on your tummy now.
Follow your breath while feeling how your stomach rises and falls gently.
Breathe in and out,
In and out.
Picture yourself trudging up a very steep country lane.
You are wearing sturdy walking boots,
Khaki shorts and a cotton t-shirt.
It's an early morning and you are happy the sun is not too strong as you intend to explore the beautiful Yorkshire Dales.
Ancient stone walls accompany you on your journey either side.
You remember hearing stories that they were built over 600 years ago to repel wolves.
Touch the limestone.
It feels rough and cold.
Your eyes glance along the wall and you spot a small patch covered with soft green moss.
Look to your left.
Just over the wall a herd of sheep are grazing.
They look like creamy fluffy clouds feeding on the grass.
Some sheep have a bright blue mark signifying that they belong to a particular farm.
Suddenly you hear the neighing of a horse.
You flick your head to the right and see five black horses frolicking and galloping around a nearby paddock.
You get the feeling they are very excitable as it looks as if the farmer has just brought some straw for breakfast.
As you continue your climb up the narrow lane you notice a chocolate box cottage in the distance.
It has a small porch at the front and a black slate roof.
Three small sash windows sit above the porch with two larger ones either side.
Beautiful flower boxes adorn each window sill.
As you approach the cottage the smell of freshly baked bread reaches your nose.
Just past the cottage you see the most amazing sight.
The moss that are laid out in front of you are covered with a blanket of purple heather.
Take a breath and allow the morning freshness to fill your lungs.
Yellow and white butterflies play in between the wildflowers and the rocks around you.
You step on a branch which snaps.
The noise startles a pheasant which flies out of the bracken.
You decide to leave the lane and venture to the top of the moss after spotting a narrow path through the heather.
Upon reaching the top you are filled with a sense of satisfaction and awe at the majestic sight which is laid out in front of you.
The purple heather stretches out for miles as far as your eye can see.
I will leave you here to enjoy this breathtaking view.
Now bring your awareness to your breath again.
Inhale slowly,
Hold it for a couple of seconds and then exhale.
Breathe in and out,
In and out.
Move your fingers and toes to wake up your body.
If you had your eyes closed you can open them now.
Continue your day with this feeling of beauty.
