This is a guided meditation you can listen to when you are out in nature and it's also good for when you are nowhere near the natural world as you can close your eyes and listen to the sounds of running water and birdsong and pretend you are sitting by a river.
You can sit up or lie down,
Whichever you prefer.
You can also slowly walk in a moving meditation if that feels right for you today.
Make sure you are comfortable and safe and let's begin.
Close your eyes,
Maybe stop walking if you are doing a moving meditation and take three very very deep breaths one after another.
Ground yourself to this present moment and to your place in the world.
As your breath returns to normal you might like to open your eyes to look at the beauty around you or keep them closed if you prefer.
As you sit,
Lie or walk feel gravity holding you to the ground.
If your eyes are open what can you see?
If you are looking at a lovely natural view that's great,
Maybe take some time to notice a particular leaf or bird.
Don't name it or become attached,
Just allow it to be in your line of vision.
If your eyes are closed then are you seeing patterns or colours?
It's totally fine if you aren't,
I never really do.
But if you are,
You can take a few moments to enjoy the show.
Become aware of how you are breathing and if you like you can breathe more deeply into your belly for the duration of this meditation or just for a moment or so.
If you are outside in public are you aware of a level of awkwardness or embarrassment?
It can be hard to really relax and let go when meditating outside.
It's fine either way,
Just notice it and keep breathing.
What sounds can you hear?
I'll drop the background sound on this meditation for a minute or so so you can tune in to the soundscape around you.
It doesn't matter if it's a waterfall or traffic,
Simply notice it and keep breathing slowly and deeply.
Feel the temperature of the air around you,
Feel the movement of the breeze on your clothing or skin,
Feel your body and where it is attached to the earth and feel yourself as part of this world,
A cell in the body of nature,
A momentary flash of light and joy in the long history of our planet.
What can you smell?
Perhaps it has rained recently or perhaps the air is arid and dry.
If you're by the sea can you smell salt?
If you're meditating at night does the air smell differently to the day?
I think there's a special smell of adventure and wonder in the air at night,
Particularly at the beach.
Whether you are outside or indoors see if you can become aware of yourself betwixt and between the sky and the earth.
You are a living being with a heartbeat that keeps you tethered to this world and a soul that can soar far above it.
Try and feel that push and pull of physical and spiritual.
See if you can feel any energy rising from the earth or emanating from the trees or plants around you.
It's totally okay if you can't but even being open to the possibility that such energy exists is a wonderful thing.
Take some deeper breaths and hold at the top of the breath.
Slowly exhale.
And again.
Hold and exhale.
If you feel comfortable doing so you can do some gentle stretches and start to bring yourself back to your thinking mind.
In the day or evening ahead.
If you're enjoying being where you are just pause this meditation and carry on.
If you're ready to move to the next thing then take a big arm stretch overhead,
Open or refocus your eyes and have a wonderful day.
On your way home you could pick up a few pieces of rubbish if you see any as a way to say thank you to Mother Nature for providing you with a peaceful place to sit and recharge.
Thank you for spending this time with me.
