Guided meditation for mindfulness in the garden.
You can practice this guided meditation in your garden directly or at a park or outdoors and you can also visualize a garden in your mind as well.
The prompts here will be as if you're outside in a garden and in a place where you feel safe and comfortable closing your eyes and meditating.
So go ahead and find a comfortable place for this guided garden meditation and tune into your breathing.
Breathing deeper than you have yet today,
Breathing in and out,
Full inhale and full exhales,
Breathing deeply with your eyes open as you take in your surroundings.
So this meditation will be both eyes open and eyes closed.
For now starting with your eyes open just noticing everything that you're seeing in your garden.
You might choose to silently label what you see.
White petals,
Green stems,
Brown dirt,
Tiny little bug.
Looking around noticing what's there with you today and how amazing it is that your garden is never the same from moment to moment.
The bugs are moving,
The bees are flying,
The flowers are growing,
The pollen is blowing.
Everything here now is here now.
Letting yourself be amazed by nature,
Be amazed by your garden as you breathe deeply and then begin to tune into your sense of touch.
So is there sun on your skin?
Is the wind blowing?
What's the quality of the air like?
Are your feet bare?
Are your hands in the dirt?
Are your hands holding a flower?
Tuning into your sense of touch and how it feels to be out in your garden today.
And then choosing three things with your sense of touch that you haven't explored yet.
Maybe you reach over and touch a flower petal.
Maybe you notice how the breeze is hitting your palm.
Three things you didn't initially see or feel just yet.
And switching to your sense of smell,
Noticing what scents you can pick up.
If you choose to get up and explore different scents,
Just mindfully walking,
Mindfully moving,
Being aware of each step,
Breathing deeply,
And picking up any different scents you're noticing in your garden.
Your eyes can be open or closed.
For now we're still doing the eyes open portion of the meditation,
But of course it's your journey.
You get to choose.
Just noticing the scents,
The smells,
The sweetness,
And then engaging your hearing and your sense of sound.
Are there birds around?
Bees around?
Animals playing?
Pets out in their yards?
Neighbors walking?
Just allowing the sounds to be present as they are.
Maybe you can hear the petals rustling in the breeze.
Seeing what's there,
What's outside with you today.
And also notice how far you can hear.
Is your hearing more focused to just the moment in the garden you're in or can it extend even farther than you even thought possible?
Just playing around with that sense of sound and how far you can hear.
And then I invite you to close your eyes and go inward and notice your body and how you're feeling in this moment without judgment.
If you're feeling any tension in your body,
Invite a specific flower or maybe the garden as a whole to help you release it.
Just breathing their energy into your body,
Breathing out any stress or tension that you're holding and trusting that nature knows what to do with this energy.
You don't need to hold it.
It's safe to release it to the garden and to nature without damaging it.
Breathing deeply,
Releasing tension and then I invite you to tune back into the sense of the sun on your skin,
The shade on your skin,
The smells,
The scents,
The textures,
Just all your senses.
You can choose to isolate them,
Notice them one by one or have a general awareness of your senses at the same time.
Whatever feels good to you,
Just really tuning into your senses out here in the garden today,
Trusting that there's no right or wrong way to practice this meditation.
Just being present in the moment here in your garden,
Noticing what's calling out to you.
If you feel energetically attracted to a certain area in your garden,
Maybe you feel an energetic pull toward a certain flower or a certain area,
Just being curious about that,
Noticing,
Breathing deeply,
Checking in with yourself,
Checking in with your garden and the flowers,
And then asking your garden or a specific flower what it wants you to know today.
You can silently or even verbally phrase a question to your flowers or to your garden,
What would you like me to know today?
What would you like me to know today?
And not necessarily needing an answer to come through,
But being open to it if something wants to come through,
And then tucking away this need or message somewhere within you so you can carry it forward,
Maybe you place it in your heart,
Maybe you want to keep it at the front of your mind,
Tucking it away to carry it forward with you.
And with your eyes closed,
Bringing your awareness once again to your body,
Just noticing how it feels to be out in the garden,
Noticing the breeze,
If there is one,
The sun,
If it's shining,
Extending some gratitude from your heart to your flowers,
To your garden,
To the bugs and the birds and the bees and nature in general,
Saying thank you,
Thank you,
Thank you,
Feeling it radiate from your heart.
And as we prepare to end the meditation,
Take a few more deep breaths,
And then whenever it feels good,
You can open your eyes.
And as you open your eyes,
Once again,
Looking around at the flowers,
At the greenery,
At the dirt,
At the ground,
At the sky,
At the surroundings,
There's so much that goes into your garden,
Just taking it all in once again,
In this meditative state with a heart full of gratitude,
Observing your surroundings,
Observing your garden,
Breathing deeply,
And then preparing to end the meditation,
Deciding where you'll go next.
Do you want to go pick some flowers,
Arrange some flowers?
What is your heart's desire for this moment?
And thank you for being here today,
And I will see you in the next guided meditation.
