Hi,
I'm Leticia Scuasi and I welcome you to our today's practice.
We are going to build a scenery together,
So just find a comfortable position in which you can stay for a few minutes,
Close your eyes and relax.
Initially,
We are going to adjust our breathing.
Slowly and deeply breathe in as you fill your lungs completely and then breathe out to fully empty your lungs.
Repeat this cycle on your own mental counting and I'll let you know when we end this part.
You can let your breathing flow naturally now.
Just pay attention to my words and enjoy the journey.
Imagine you are in a wide countryside full of green grass.
Take some time to look around you.
You are barefoot and your feet touch the ground freely.
The grass beneath you is fresh and smooth.
Look down and see how your feet sank slightly as they move and how they get embraced by the small green leaves.
Look up and see how the sun shines over your head.
The sky is clear,
The day is bright and hot,
But the warm breeze refreshes the air and softly blows your hair.
It is very beautiful and comfortable this place where you are now.
You start walking and feel the grass massaging the soles of your feet.
From the distance you see very many trees.
Walk a little further and realize you are in a beautiful orchard.
You see the trees,
Flowers,
Fruits,
Countless stones of the most vivid and lovely colors.
You hear birds.
Listen to their flight,
To the flip of their wings.
Listen to them singing.
The sound of the wind touching the leaves of the trees is soft and gratifying.
The smells of the various fruits and flowers around you mix in the air and create a unique and pleasant perfume.
Stay here for a while and just observe this colorful,
Cheerful,
Full of life atmosphere.
Now choose one of the trees around you.
Your tree.
Look at it closely from the ground to the top.
Observe its roots penetrating the soil.
See how it is here,
Safe and nurtured.
It stems long,
Thick,
In different shades of brown.
You can see the various trunks and the crown of your tree and how it is full and rich in leaves,
Flowers and fruits.
The birds enjoy nesting here.
Put yourself right in front of your tree for a few moments and pay attention to its details.
And benefit yourself from the serenity,
Shelter,
Coziness it offers you.
Enjoy the warm shade your tree gives you and sit here for a while.
Lay back in its stem.
Let it embrace you and make you feel safe and at peace.
It is good to be here.
So allow yourself to stay here for a while.
You can get up now.
As you stand on your feet,
Pull one of the branches close to you.
Pick one of its fruits and put it in your pocket.
Walk back to the place where you were when you arrived at this beautiful place.
When your feet touched the smooth grass for the first time.
Look around one more time and say goodbye to this soft spot of your own.
Slowly bring your attention to where you are right now,
Where you are sitting.
The sounds and smells around you.
Observe the temperature,
The sensations in your body.
Give some deep breaths,
Breathe in and out slowly,
Deeply.
When you feel ready,
Start to move your feet,
Your hands,
Stretch your body and in your own time,
Open your eyes.
So thank you for joining me during this practice today.
I hope you have an excellent day or night ahead of you and this fruit you're carrying.
Just remember,
It is there with you whenever you feel you need it.
