Hi,
Welcome to this meditation in which I'll take you on a journey.
I am Yana and today we'll travel to a magical forest.
You can lie down or sit comfortably and place your hands on your belly.
And if you like,
You can close your eyes.
We'll start today with a breathing exercise.
As you inhale,
You can feel your belly rise underneath your hands.
And as you exhale,
Your belly falls.
Now take a deep breath in through your nose and feel your belly rise.
Then let your breath out through your mouth or nose and notice your belly falling again.
And if you can't feel your belly going up and down,
Just imagine a balloon inflating and deflating on the rhythm of your breath.
Now please take a moment to breathe in and out at your own pace.
How did that feel?
Was it easy or maybe it was still a little bit challenging?
It's all okay.
You can now place your hands wherever you like and come with me on a journey to a magical forest.
As you walk calmly into the forest,
You see beautifully coloured trees all around you.
Green,
Yellow,
Purple trees and maybe your trees have many more colours?
Look around you and listen to the sounds.
You then hear water flowing in the distance.
Slowly walk towards the sound of the softly splashing water.
As you get closer,
You see a beautiful waterfall in the middle of your forest.
It's as if a rainbow coloured water is falling down.
And as the coloured water falls,
It splashes golden drops upwards.
Wow,
What a magical place is this.
You can't wait to touch the coloured water.
You step into the shallow water and feel that the water has a lovely temperature.
The water makes you completely happy.
Maybe you want to start jumping up and down,
Doing a handstand?
And then it's time to lie down into this water.
You float naturally.
You don't have to do anything.
And as you gently float,
You listen to the sound of the falling water.
It makes you completely calm.
As you look at the golden splashing water,
You suddenly see a beautiful message appear.
A special message for you.
Maybe your message is written in words,
Or maybe you see an image or a drawing.
Maybe it says,
I am loved,
Or I am good as I am.
A beautiful heart or a stunning starry sky?
Have a look at your message and then say this special message to yourself.
Whisper it or say it out loud and repeat it three times.
While you continue to float on the warm water,
We're going to take a journey through your body.
I will name body parts and you'll try to feel as if a golden drop from the waterfall softly falls on that part of your body,
Coloring it completely gold.
And this feels wonderfully relaxing.
Just listen to my voice.
We'll start with your right hand.
A beautiful drop colors your right hand gold.
Then a golden drop falls on your fingers.
Your arm.
Your shoulder.
The right side of your upper body.
Your thigh.
Your knee.
Your calf.
Your foot.
Your toes.
And then we'll go to the left side of your body.
You feel a soft golden drop on your left hand.
Then your fingers.
Your arm.
Your shoulder.
The left side of your upper body.
Your thigh.
Your knee.
Your calf.
Your foot.
Your toes.
Then we travel to your head.
You feel a warm golden drop landing on your forehead.
Then on your nose.
Your cheeks.
Your chin.
Your throat.
Your chest.
Your belly.
Feel the tingling of golden drops all over your body.
Your body feels calm,
Still and relaxed.
You're still floating in the water when you wake up again.
You look at the waterfall with the golden splashing drops and you see that special message appearing again.
Repeat the message to yourself three times,
Just like in the beginning.
And then it's time to return from your journey.
Stay lying down for a little while longer.
And feel that you're lying down.
Not in the magical water,
But here,
In this space.
Feel your body touch the bed or sofa.
And if you've become sleepy,
Please allow yourself to fall asleep and dream about this magical forest.
Thank you for travelling with me.
