Hi my name is Roseanne and I'd like to invite you and welcome you into this visual meditation.
So this meditation is going to take you through a forest,
Nature,
Connection to nature and planting seeds of intention.
So whenever you're ready find a place that is comfortable for you whether that's seated,
Laying down,
Get comfortable and cozy and we'll begin.
And as you settle in to get comfortable knowing there is no wrong or right way to practice.
So as we begin now first feeling your physical body on the ground,
On the earth.
Perhaps as you breathe out you invite your body to let go of that little bit more.
Feeling the legs let go,
Feeling the feet release,
Feeling both legs and both feet completely relaxed.
Noticing your hips and your back and again as you breathe out you might surrender the spine,
Let go of shoulders,
Feeling your belly,
Chest soften,
Feeling the weight of the arms as you let go of arms down to the fingertip.
Feeling your upper body completely relaxed.
Letting go of your neck,
Tension around the throat,
Softening the jaw,
Cheek,
Eyeballs,
Eyelids,
Eyebrows and space in between.
Feeling the forehead unravel,
Feeling the entire head completely relaxed.
And your next breath out surrendering your entire body here to completely relax.
And that invite now to relax your mind joining me in this visual meditation.
Imagining yourself looking at some steps and you're at the top of these steps.
These steps can be made of any material of your choice,
Maybe you're indoor or maybe you're outdoors.
And as I count from 10 down to 1,
You imagine stepping down each step one at a time.
Starting with 10,
9,
We go down a step,
8,
7,
Sit,
5,
4,
3,
2,
1.
And at the bottom of these steps there's an opening to a forest.
Feeling your feet walk towards this forest.
Feeling the earth beneath your feet and that could be barefoot.
Feeling the crunch of the leaves,
Twigs,
That could be with shoes.
But feeling the earth crunch beneath your feet.
Each step that you take towards this forest.
Seeing the trees tall and grand in nature.
Seeing the leaves,
The sun sparkling,
Filtered through these leaves.
As you feel the wind,
You hear the leaves rustle.
You continue to walk through this forest,
Seeing a different variety of trees.
You may even see the blossoms as we arrive into spring.
Curious and admiring nature,
Seeing the bright colours that nature provides.
We continue to walk down this forest.
Now hearing the trickles of water.
Hearing the stream of water,
You see a river flowing down the river.
You walk either alongside,
Maybe even touch the water.
Following the stream of the river.
Noticing the leaves drop into the water,
Letting go to the rhythm of the river.
You also let go,
Relaxing that little bit more.
And as you continue following this path,
You find an opening to an open space.
Notice what you create with this open space.
Be that a field or a garden.
Notice what grows in this space.
And in this space,
You're welcome to set any intentions that you might have here.
And I'll be silent for the next minute as you affirm those intentions and begin to let go intentions,
Concentration.
Letting yourself surrender to the sounds of the singing bowls chimes.
Let yourself surrender to the sound relaxation.
And feel free to stay here for as long as you would like.
You might start to invite yourself back.
Maybe you visualise walking back from the open space,
Knowing you can visit here anytime.
Walking back through the forest,
Noticing the river,
Noticing the trees,
Blossoms,
Noticing your feet crunching onto the earth,
Noticing your breath.
As you make your way back towards the steps,
Going up each step,
One at a time.
One step,
Second step,
Third,
Fourth,
Fifth,
Sixth,
Seventh,
Eighth,
Ninth,
Tenth.
Back up the steps,
Noticing your head,
Shoulders,
Back,
Legs,
Feet.
Notice the weight of your body here,
The sensations that you feel,
Perhaps the breath flowing in and out.
Perhaps the movement of fingers,
Toes,
Maybe an invite to rock the head side to side.
Whenever you're ready,
Feel free to take a deeper breath in and out.
Feel free to maybe stretch the arms or legs,
Maybe hug the knees in towards you.
Give yourself a big squeeze and hug.
Perhaps gently rocking side to side,
You might roll over to the side.
Just noticing that shift in weight in your body.
You can stay there if you like,
Or you might invite yourself up into a comfortable seat.
Finding a comfortable seat with the palms at the centre of the chest.
Arriving back to close our practice.
No rush.
When you're ready,
We'll inhale,
Circle the arms,
Reaching the arms up over the head.
Exhale,
Hands down through centre.
Namaste.
