Hello everybody,
Welcome to this nature meditation.
If you can,
Close your eyes now.
Just listen to the sounds of the birds.
Imagine yourself.
On a comfortable seat.
In the woodland.
The wind playing on the leaves.
Birds singing around you like they are right now.
There'll be other background noises as well.
Just let them come and go.
And start by focusing on your breath.
The in-breath.
And the out-breath.
On the in-breath as it comes in through the nose or mouth.
The breath caressing the back of the throat.
And then on the out-breath.
Out through the nose or mouth.
Breath slightly warmer on the way out than it is on the way in.
Notice the rise and fall of the chest.
Rise on the in-breath.
And the pause.
The falling away on the out-breath.
And the pause.
Sit with your breath for a moment,
If your thoughts come in and try to tug your way Just acknowledge them.
Let them go.
Come back to your in-breath.
And your out-breath.
Focus on your contact points now.
If you're sitting.
It's likely to be your back.
Against whatever you're resting on.
Feel the light pressure of the back.
Against the chair or the wall or whatever you're resting against.
Move your focus down now.
To your backside.
Feel the weight.
As it sits there comfortably.
On the seat.
Or the cushion.
Or the mat.
Feel that contact and that pressure.
Again,
If your thoughts come in.
Just acknowledge them.
And let them go.
And return your focus to your contact point.
Move your focus further down the body now.
To your feet.
Feel how they rest on the floor beneath you.
Imagine them connected.
With roots going deep down into the earth.
Connecting with nature that's all around us.
Meet me at the trees.
That you can sense.
Feel that sense of rootedness.
A sense of oneness with life.
The aliveness that you feel when you're in nature.
Allowing that to flow through your body.
If it helps.
Just imagine a source of light.
Passing up through the roots.
Into your feet.
Up through your legs.
You'll have an ex.
Your knees.
Your up legs.
Your pelvic area.
Your abdomen.
Your chest.
Your shoulders.
And arms.
And finally,
Your neck.
And your head.
Just hold that image of glowing light.
From top to bottom.
Just feel the aliveness of nature.
And your oneness with it.
If you thought of coming back in,
Like a little child tugging on your sleeve.
Just smile.
Let them go.
Come back to the glow.
Come back to nature.
Come back to oneness.
Of the life itself.
Bring your focus.
Back to your feet now.
Back to those roots.
Connecting you with the Earth.
Feel the solid connection between your feet and the ground beneath you.
Move the attention back up the legs.
At the backside.
Resting firmly on whatever you're sitting on.
And move up the back.
The chest.
Rise and fall at the chest.
The in-breath.
And the out-breath.
Enjoy the feeling of just being here.
Nothing else to do.
No striving,
No achieving.
Just oneness with nature and with life itself.
The in-breath.
And the out-breath.
Nothing else matters.
In a moment.
I'll ask you to open your eyes.
And when do you do?
Bring this whole feeling with you.
For the rest of your activities.
Open your eyes now.
That's the end of the meditation.
