Welcome to today's meditation.
Today we have a special walk we are going to go on.
So let's get comfortable,
Either seated or lying down,
And we'll take a few deep breaths in and exhale out.
As you start to get relaxed,
If you have not done so already,
I invite you to close your eyes.
Deep breath in,
And as you exhale out,
Allow yourself to get just a little bit more comfortable.
Pay attention to your head,
Any tension.
Acknowledge it and try and relax.
Relax your forehead.
Relax your eyes.
Let go of any tension in your jaw.
Notice any tension in your neck and shoulders.
Take a deep breath in.
As you exhale out,
Allow your shoulders and neck to relax just a little bit more.
Notice any tension in your chest,
Any sensations in your stomach.
And if there's anything there,
Breathe in and exhale it out.
Notice your lower back.
Pay attention to whatever you're seated on or laying down on.
Feel that support.
Feel that grounding.
You're safe.
Notice your arms,
Your hands,
Your fingers,
Your legs,
Ankles,
Feet,
And toes.
Take a deep breath in and allow yourself just a little bit more relaxation.
Notice your body melting,
The tension going away.
We are now ready for a walk.
You're standing at the edge of a forest.
It's a crisp fall day.
You look up at the sky.
Through the leaves and branches,
You see a beautiful blue sky.
It's a gorgeous autumn day.
You notice the leaves on the trees,
The brilliant colors.
What colors do you see?
Are there reds,
Oranges,
Maybe even a few green of the leaves that have not changed yet.
There might even be a few brown.
That are ready to support the earth for winter.
You take a deep breath in.
What does this autumn day smell like?
You start walking down the path that's full of leaves and the crunching underneath your feet.
That crunching is relaxing as you take each step.
Stop and take a moment to peer through the leaves and the branches.
Just off a little bit is a stream,
A slight breeze.
You can see the ripples.
You sense the calmness that the water brings.
You move on a little farther,
Still noticing the crunch of leaves under your feet.
Up ahead,
You see the most grandest tree you've ever seen in your life.
It's wonderful.
It's tall.
The trunk is so round and sturdy.
The branches hold the leaves on this tree that are the most beautiful fall colors that you've ever seen.
You just take a moment and take in the grandeur of that tree.
You notice that there's a bench underneath that tree.
And just as you notice the bench,
You sense the breeze having the leaves tell you,
Come sit,
Come take a load off for a while.
As you settle in on that bench,
You feel grounded.
You feel safe.
The stress of the day seems to have disappeared.
The anxiety that you felt coming into the forest is gone.
You have no recollection of ever feeling this relaxed ever.
And you sit and enjoy it for a few moments.
As you're sitting there,
It feels like the tree is speaking to you.
It's asking,
What do you want?
What are your ideas?
Where do you want to go?
You ponder those questions.
You feel so safe under that tree that you allow your imagination to run away with ideas.
The ideas that you've always wanted to try.
The way you've always wanted to live your life.
You sense this tree can help you find those answers.
You take a breath in.
And as you exhale out,
You allow the answers to come in.
You allow the tree,
This grand tree you're sitting under,
To guide you.
You feel a small breeze.
And you come back to where you are on the bench.
You are excited with ideas.
You are ready to put some into play.
You look up at that brilliant blue sky through the leaves and the branches.
And you thank the tree for the guidance.
It's time to go back now.
As you walk down the path,
The crunching of the leaves.
It's almost like it's saying,
I can.
I will.
I am.
And as you've come to the end of the path,
You turn around.
And you marvel in the beautiful colors.
And the glorious smells.
And the sounds of the leaves.
And you have this sense of confidence.
I can do this.
I have great plans.
And they will come true.
Take a deep breath in.
And as you inhale,
Inhale the positive.
Exhale the stress.
Let it go.
Inhale the confidence.
Exhale out self doubt.
Let it go.
Inhale gratitude.
Exhale out the negative.
Wiggle your toes.
Wiggle your fingers.
Rotate your shoulders and your neck.
And feel that relaxation.
And when you're ready,
Open your eyes and come back into the room.
And go.
And be your best self ever.
