Hello and welcome to our meditation.
Thank you so much for joining me today.
Meditation is a way to help our body and our mind feel calm and relaxed and there are so many different ways that we can meditate.
In our meditation today,
We will be doing a visualization meditation and that just means that we will be closing our eyes and using our imagination.
For this one,
We will be imagining that we are in a calm,
Safe place in nature.
I recommend listening to this meditation as often as you need to.
You can choose to listen to it first thing in the morning to start your day in a good mood.
You can also listen to it before bed to help you relax.
But it is especially helpful to do this meditation whenever you want to feel calm.
When you are ready,
Let's begin our meditation.
Start by finding a comfortable position.
You can do this meditation sitting or lying down.
Get nice and cozy and if you need to go and get anything to help you feel comfortable,
You can do that now.
If you need a pillow or a blanket,
If you need socks or a sweater,
Or if you'd like to bring your favorite stuffed animals to help you feel calm.
If you would like,
You can pause the meditation to give yourself time to get the things that you need to feel comfortable.
Okay,
Now that you have everything that you need to help yourself feel comfortable,
You can lie down or sit in your comfy spot and we will begin our meditation.
Remember that meditation doesn't have to be about sitting completely still.
Meditation is about finding that calm place inside you.
So feel free to adjust or switch your position if you get uncomfortable.
If you're itchy,
Go ahead and scratch it.
If you need to wiggle or stretch,
Feel free to do that too.
I want you to be as comfortable as possible so that you can feel calm during this meditation.
So get nice and comfy and when you are comfortable,
Allow your eyes to gently close.
And I want you to bring your attention to your breath,
Breathing in and out gently.
Let's take a deep breath in and let it out.
Take another deep breath in and let it out.
And one more deep breath in and let it out.
Continue breathing in and out throughout this meditation.
If you notice your thoughts wandering to other things in your life,
Just know that that's perfectly normal.
You have a very smart mind and it is always thinking.
So whenever you notice yourself thinking of other things,
Simply say to yourself,
Thank you mind or thank you brain and bring your attention back to breathing in and out and say to yourself,
I am breathing.
Let's take a deep breath in and let it out.
Take another deep breath in and let it out.
And breathing in again and breathing out.
Beautiful.
Now,
I want you to imagine yourself in a calm,
Safe place out in nature.
Imagine a place where you feel calm and still.
Maybe you are surrounded by trees or maybe you are sitting in the sand beside the ocean.
Perhaps you are laying in a meadow of tall grass or maybe you are sitting on a rock beside a waterfall.
This place could be somewhere you've been before or somewhere you've always wanted to go or it could be completely imaginary.
It's totally up to you.
Wherever you choose,
This place makes you feel calm and relaxed.
Take a look around you.
What do you see?
Do you see trees?
Do you see grass?
Do you see water?
Do you see any animals?
Now imagine the sounds that you can hear.
Can you hear the light breeze blowing in the trees or the grass?
Can you hear any animal sounds?
Maybe you can hear birds chirping.
Can you hear the sound of trickling water from a nearby stream?
Take a moment to imagine this special place in your mind.
Imagine you are surrounded by all of this beauty.
Beautiful flowers growing all around you.
Beautiful butterflies passing by and beautiful birds flying through the sky.
Now imagine the sun is shining down on you.
You can feel the warmth of the sun's rays touching your skin and you smile as the sun touches your face.
In this moment,
You start to think about how grateful you are for the world around you and you can say thank you to the sun for keeping you warm.
And you can say thank you to the beautiful nature around you,
The trees and the grass,
The water and the animals.
Thank you.
You can think about your body and all the things you can do with it.
You can move and dance and play.
You can say thank you for your body.
Now take a moment to think about all of the things in your life that you are grateful for or thankful for.
You can be thankful for your favorite toys or games.
You can be thankful for a fun activity that you did this week.
You can be thankful for something new that you've learned this week.
You can even be thankful for the comfy spot you've chosen for your meditation,
For your pillows and blankets and your stuffed animals.
You may be thankful for your family.
You may be thankful for your friends.
You may even be thankful for your pets.
So take a moment now to think about all of the things that you are thankful for.
Now that you have thought about what you are thankful for,
Let's go back to your special place in nature one more time.
Imagine this beautiful place that makes you feel calm and happy.
Picture the trees and the plants and the animals and anything else that you created in your imagination.
And please know that you can come back to this calm,
Safe place anytime you want to help you feel calm and relaxed.
Let's take a deep breath in and let it out.
Take another deep breath in and let it out.
Take one more deep breath in and smile as you let it out.
You can now begin to wiggle your fingers and your toes.
You can stretch and move your body and slowly open your eyes.
You did a great job.
I am so happy that you meditated with me today.
I hope that you have a wonderful day.
