Mindful wandering,
A visualisation and sensory meditation.
Sitting or lying down in a comfy place with a bit of space around you.
Close your eyes,
Reach your arms out wide then above you.
Rotate your wrists and ankles one way,
Then the other.
Wiggle and stretch your fingers and toes.
Let your arms rest down by your side,
Palms open.
Feel the weight of your whole body,
Torso,
Limbs and head.
And settle into a quiet stillness.
Conduct a brief scan through your body,
From the top of your head,
In and around your palms,
Down to the tips of your toes.
Notice any tension in any parts,
And allow yourself to soften.
Breathing in now from nostrils to lungs,
Following the rhythm and flow of familiar but precious breath.
Deepening a little upon each exhalation,
To fill and expand,
Contract and release.
Guiding your attention now,
I notice I am breathing in,
I notice I am breathing out.
Let your mind be curious and wander.
Imagine you have woken in a lush green forest.
You feel the comfort of the soft forest floor beneath your feet,
And are surrounded by the grand presence and fresh crisp scent of the forest trees.
Grounding each foot,
You incline your head,
Following a line of sight upward,
To view a brilliant canopy of leaves,
And the radiant light and sky beyond.
You walk along a winding path,
Experiencing deeply through your senses,
Details of your surroundings.
What can you see,
Hear,
Smell,
Taste and touch?
You come to a clearing,
Landing in a meadow,
Wide and full of wildflowers,
A patchwork of colour and texture,
Lit beautifully by the warmth of the afternoon sun.
Imagine breathing in their fragrance,
As you brush your palms against their fronds.
Note the motion of these beautiful flowers bending and swaying,
Trembling from the gentle gusts of a cooling breeze.
Journey now to a river,
Find yourself floating calmly on top of the refreshing water,
As the current guides your passage down and around smooth rocks.
You drift further and further,
And ultimately pass through to an expansive and inviting ocean.
Immerse yourself in this powerful body of water,
The salt water permeating the air.
Let the touch of the cool water be against your skin,
As you move your limbs rhythmically with your swimming motion.
Sink your breath with the ebb and flow of an endless tide.
Walk your way up the beach,
Feeling each foot across delicate sand.
Lie down and look upward,
Pausing to consider in wonder,
As streaks of deep pink merge with the shades of beautiful blue,
Gradually transforming to the rich,
Impressive darkness of the glistening night sky.
Gaze on in awe as the bright ancient stars and the moon shine their universal light.
Notice how you feel in your body now.
You may have created a sense of safety and relaxation.
You may return to this place,
Or any of the scenes we have visited today,
At any time.
Gently wriggle your toes and rub your palms together.
Invite some movement back into your body,
And set a beautiful and mindful intention for the rest of the day.
