Hi,
Hello and welcome to this nature immersion.
My name is Julie and I'll be your guide today.
In this meditation I will guide you to immerse yourself in a beautiful natural setting.
Engaging your senses to connect deeply with the environment and the feelings of calm,
Peace and connection it brings.
This meditation requires you to go outside,
Preferably in a natural setting but you can also practice in your garden or in a park.
Once you've found a comfortable spot where you can lie or sit down,
Close your eyes and take a few deep breaths,
Allowing yourself to relax.
As you close your eyes and take these deep breaths,
You begin to leave the inner noise and the distractions of your day behind.
You are preparing to immerse yourself and connect deeply with the healing and restorative power of the natural world.
Whatever a natural setting you find yourself in,
Maybe it's a forest,
A desert,
A quiet spot in the park,
A space in the hills or the mountains,
A bog,
A river.
We're working in whatever environment we have near us,
So wherever you are,
Feel the presence of the space you're in.
As you find yourself in this natural space,
Open your eyes and take a moment to appreciate the vibrant colors that surround you.
If you're in the forest,
See the shades of green in the leaves.
See the sunlight filtering through the trees.
If you are on the beach,
See the sparkling blues and turquoises of the sea.
See the sand beneath your feet.
If you're on a mountain,
Pay attention to the earthy browns and grays of the rock and the vivid blues and whites of the sky.
Engage your sense of sight fully,
Immersing yourself in the colors and the textures of this natural environment.
See the different textures.
Notice what looks soft and what looks hard.
Rigid and flexible.
See the lumps and bumps and the ridges.
See the beautiful imperfections that nature made.
As you look around,
Notice the intricate details of the landscape.
Stretch your eyes as far as they will take you.
Now,
Focus on your sense of hearing.
Close your eyes and listen to the sounds of this place.
Can you hear the wind?
A breeze?
Does the sunshine have a sound?
Do the clouds?
Can you hear any water?
What does that sound like?
What is it saying?
Where is it going?
Are there any animals in your space?
Do you hear insects buzzing?
Birds?
Critters?
Take this time to fully immerse yourself in the sounds of nature.
Let them envelop you.
Let the sounds wash over you and welcome you home.
Next,
Turn your attention to your sense of smell.
Breathe deeply and let the sense of this natural place reach your nose.
What does your spot smell like?
Is the scent sharp or dull?
Subtle or strong?
Is it layered?
What can you detect with your nose?
As you breathe in these natural scents,
Feel their effects on your mind and your body.
Let the fragrances of nature fill your senses.
Bringing you more firmly into this space.
Into this moment.
Do the scents remind you of anything?
Now,
If you like,
You can explore your sense of touch.
Feel with your skin before you feel with your fingers.
Can you feel the elements on your skin?
Wind?
Rain?
Humidity?
What does the temperature feel like on your body?
Can you feel the sun or its light on your face?
Even if it's cloudy?
What does the surface underneath you feel like?
Soft,
Hard?
Rigid,
Mushy or unstable?
Is the ground shifting underneath you as you move?
Then,
When you're ready,
Explore with your fingertips.
Feel the textures,
The warmth,
The cools.
The softs and the roughs under the tips of your fingers.
Take a moment to fully engage with the textures of this natural environment.
Let the sensations of touch ground you.
And connect you to the physical reality of the world around you.
Let them connect you to your own physical reality.
Allow yourself to just be a body for a little while.
Now,
As you stand,
Lay or sit here,
Reflect on the feelings that arise within you.
Feel the feelings in your body before you feel the feelings in your brain.
What do you feel in your belly?
In your chest?
In your face?
What do your shoulders feel like?
Notice the calm that settles over you.
Like a gentle blanket of serenity.
Feel the peace that emanates from your body in the natural world.
Offering solace and respite from the stresses of daily life.
Embrace this sense of connection.
You are not separate from the world around you.
You are an integral thread in the intricate web of nature.
The world would not be the same without you.
Everyone belongs to the world.
And the world belongs to everyone.
Stay here for as long as you need,
Savoring the beauty,
The sounds,
The scents and the textures of this place.
Allow yourself to bask in the feelings of calm,
Peace and connection.
Know that the wild world itself is holy.
And so are you.
When you are ready to transition back to your day,
Do so gradually.
Begin by taking a few deep breaths.
Re-centering on the sensations of your physical body in the present moment.
Wiggle your fingers and your toes.
Move the muscles in your face.
Open and close your hands.
Roll your ankles.
Maybe stay with your eyes closed for a little while longer,
If you like.
Take all the time you need.
Take all the time you have.
I wish you a beautiful rest of your day.
