Find a comfortable position seated or lying down,
And let yourself relax into the position and into your body.
Take a deep breath in,
And let it all go completely.
Begin to relax,
And let yourself relax into the position and into your body.
Begin to create an image in your mind,
And let yourself relax into the position and into your body.
Imagine that you are slowly walking along a path through an ancient forest.
Beneath your feet,
The ground is soft with rich soil,
Moss and fallen leaves,
A spreading,
Ever-changing carpet on the forest floor.
Feel your body relax with every step you take.
Your mind is becoming clearer and clearer with every breath of fresh forest air.
Breathe in deeply the oxygen-rich air filling you up,
And breathe out completely.
Your mind is calm.
Continue to breathe slowly and deeply as you make your way further into the forest.
You feel at ease amongst the tall trees,
With the peaceful sounds of birds singing all around.
Here,
Under the sheltering canopy,
The air is refreshing and cool on your skin.
The sun's rays filter through the leaves.
Dappled light dances on the ground before you.
Start to breathe in time with your steps,
Inhaling for 1,
2,
3,
4 steps.
Exhale for 1,
2,
3,
4 steps.
Inhale for 1,
2,
3,
4 steps.
Inhale for 1,
2,
3,
4 steps.
Exhale for 1,
2,
3,
4 steps.
Exhale for 1,
2,
3,
4.
Find your own rhythm as you continue to slowly walk along the path.
The trees are welcoming you into their space.
Your arms gently swing in rhythm with your steps.
They become loose and relaxed.
Your spine lengthens as you take in the infinite details of your surroundings.
Allow the muscles in your face to relax and the corners of your mouth lift as you notice the life all around you.
This is all you need right now.
Enjoy being here in this moment,
Alive to the world.
Simple presence.
