Hello and welcome everybody.
Today we're going to do something a little bit different.
We're going to spend some time in the outdoors.
So take a few moments to find a quiet place and a sturdy tree if you can.
Now sit or stand with your back against a tree.
And if you feel safe doing so,
Perhaps you might like to close your eyes.
Take a moment to feel the tree trunk against your body.
Consider how the tree is simply being.
It isn't trying,
Striving or judging.
It is simply alive,
Peaceful and present.
Let the presence of the tree and its unconditional support prop you up in this moment.
Knowing there is nowhere else you need to be and nothing else you need to do right now.
Feel the weight of your body on the earth.
The sensation of your feet or legs on the ground.
Consider the live beings beneath you,
Microscopic,
Unseen and underground.
Supporting and sustaining everything around you.
Thank them for allowing you to share their space and feel the presence of the ground holding you up.
Notice the support it gives without asking anything in return.
Feel the live energy of the earth.
Notice if allowing yourself to be still is bringing any emotions to the surface.
If it is,
Simply allow those emotions to be there with you without judgement.
When we take the time to be present,
It's normal to notice emotions arise,
Including uncomfortable ones.
Simply notice them and accept them,
Remembering that without emotions you wouldn't be human.
And now notice the temperature of the air against your skin.
Tune into the aliveness of your body,
Feeling that temperature.
And if there's a breeze,
Notice the sensation of the breeze against your skin.
And now take a few slightly deeper breaths.
Feel your lungs expanding and contracting,
And the sensation of the air nourishing you,
Leaving you alive.
Reflect on how that air is feeding your body,
Your blood and your cells,
How it's supporting your heart and organs,
Your brain and your skin.
Now feel your tongue in your mouth.
Notice where it's sitting and what it's touching.
Allow yourself to taste whatever is in the air,
Even if that taste is nothing.
What does nothing taste like?
Are there any other physical sensations on your skin?
Any heat or coolness or perhaps tingling?
If there's sunlight,
Notice the feeling of that,
And feel the fabric of your clothes against your body.
Now tune into any sounds happening around you.
If there is birdsong,
See if you can notice the different types.
If there are leaves rustling,
Perhaps you might like to notice that sound for a while.
Allow the sounds around you to wash through you.
Are there sounds you hadn't noticed before?
Are any emotions arising from being present and tuning in?
Simply allow them to be here with you,
And use the sounds around you to become aware of all the life existing around you.
Again,
If there are any emotions arising,
Wanted or unwanted,
Pleasant or unpleasant,
See if you can allow them to share the space.
Simply notice them with curiosity and interest,
And without judgement.
And if your eyes have been closed,
Perhaps you might like to open them now.
What do you see in front of you?
Taking the textures of the trees and the ground,
Notice the variation of colours in the sky.
The different shades of green,
Of brown,
Perhaps orange,
Or blue,
Or any other colour you might see.
Notice the shapes of branches or other flora.
Notice the natural movement of life.
And as this meditation comes to an end,
Take a moment to offer some gratitude to your surroundings for sharing their space with you,
And for supporting all of life,
Including you.
Remember,
You are a living being,
Awake and alive right now.
There will never be another now,
And there will never be another you.
Once again,
Thank you for joining me today,
And have an amazing day.
