Be still.
Relax your mind with any thoughts.
Find a spot where you will be free of any distractions.
Start this meditation with breathing.
Concentrate only on your breaths.
Take a deep breath in through your nose,
And exhale through your mouth,
And out through your mouth.
Close your eyes if you feel comfortable.
Lie down,
Sit,
Or even stand if that suffices.
Whatever is comfortable to you.
One more deep breath in through our nose,
And exhale.
Now breathe comfortably for a few moments,
Concentrating on your breath.
If your mind wanders,
Just go back to the breath.
You're ready to begin.
Today we will relax the body to relieve any tension,
Before you go relax in the meadow.
First,
Concentrate on your forehead.
Smooth out your brow.
Imagine it to be like ice melting into calm water.
Now move to the jaw.
Think about your jaw unleashing any tension that you might feel in it.
It might be easier to form a gap between your teeth.
Now let your shoulders fall.
Let them feel heavy,
And fall completely relaxed.
Let them settle comfortably into your body.
Now move to your right hand and arm.
Let them fall like logs,
Extremely heavy.
Let the feeling of gravity take them into the earth.
Now do the same with your left arm.
Like heavy logs,
Extremely heavy logs.
Gravity is just taking them down to relax.
And settle in.
Let your legs feel heavy and totally settled and calm.
Free of any jittering.
Just heavy legs.
Let them sink in.
Feel your chest rise and fall.
Let the automaticity of the diaphragm take charge.
Breathing life into your heart center and body.
Make the engine idle.
The body completely still and free of any negative thoughts or anxieties.
Absent from any tension.
If a thought creeps in,
That's okay.
Just float away and go back to your breath.
You are in a field,
A meadow.
You are lying in a comfortable,
Net-like hammock attached to two oversized,
Sturdy,
Wise oak trees.
The soft,
Breathable cotton of the hammock offers exceptional comfort.
Allowing you to relax and unwind in a gentle cradle.
A big exhale lets you know this is your time.
Time that you've picked out for yourself.
It's okay to be selfish.
There's a slight breeze that makes it perfect.
Purple,
Yellow,
And blue wildflowers all around.
The flowers have several petals on them,
Taking on different shapes.
You are surrounded by tall,
Green,
Wheat grass.
Rustling sounds as the wind blows them back and forth.
And back and forth.
Over and over again.
It lets up briefly.
But the perfect temperature breeze blows them again.
An unexpected visitor flies by.
It's a crow.
It flies by and gives a few squawks as if to say hi.
The sun is peeking from the puffy,
White clouds.
The clouds act as natural air conditioners.
Taking off the heat to make it so comfortable in the hammock.
You have found your present moment.
Hold on to it.
No thoughts.
Just you,
A hammock,
And a vast,
Open meadow full of flowers.
In the distance are rows of pine trees climbing up three mountains.
As they fade in the distance,
The mountains take on a gray color and white snowcaps at the top.
They form sharp peaks.
The sound of crickets fill the air to add to the relaxation.
Your time in the meadow has faded on.
It's time to wake up from the hammock and enjoy the rest of your day.
It's time to slowly come back.
You walk off the hammock and gently place your feet into the meadow grass.
It's warm,
But not too warm.
Very comfortable on your feet.
As you walk,
You hear the sound of the grass rustling on your feet.
It's time to go.
It's time to take on your day.
But with this relaxing sensation and time in the meadow,
You're ready.
When you breath,
Give your toes a wiggle.
When you're ready,
Slowly make your way back to the present moment.
Remember how soft the cotton felt on the hammock.
How the flowers smelled and the sound they made in the comfortable breeze.
Remember this was time to feel completely in the present moment.
You feel refreshed.
And lastly,
You remember the crow.
Thank that crow for saying hello.
And then thank yourself.
You can come back to this meadow anytime.
