Today's meditation is a guided meditation.
My name is Lucy Stone and this is Meditation Rocks.
I don't know about you,
But I'm certainly walking more than I've ever walked before and enjoying watching the seasons change and being out in nature experiencing the wildlife close to my home.
So this meditation is inspired by a walk.
I'm sure you've all been on similar walks recently.
And we're also going to be playing a little bit of a soundscape underneath so you'll hear some sounds that you may have heard on your walk to try and really bring your meditation to life today.
So let's start by getting somewhere comfortable,
Wherever you might be.
And just make sure that your posture is active.
So making sure your spine is nice and long,
That your shoulders are down away from your ears,
And that your feet are flat down on the floor,
Pressing the soles of the feet,
Grounding you into the earth.
And just bringing your hands down onto your lap or to your knees and taking a moment to just arrive here for your meditation.
And start to take some nice long and deep breaths.
And as you breathe out,
Begin to let go of any tension or tightness that you're holding onto.
And let's take two deep breaths together.
So breathe in through your nose and breathe out through your mouth.
And again,
Breathing deeply through the nose,
Holding onto the breath for a moment before breathing out through your mouth and letting go.
And start to adopt your Yuzhai breath,
So breathing in and out through your nostrils.
And try and find a nice balanced rhythm and flow of breath as you breathe in and out.
And as you breathe out,
Just finding some softness and kindness towards your body and mind.
So we'll begin our walk.
We are standing at a big wooden gate.
And on the other side of the gate,
We can see fields as far as the eye can see.
And around the fields there are trees and hedges.
And at the base of the hedges there are flowers.
And there is certainly signs of spring.
And it's a beautiful day.
As you look up,
You see a clear blue sky with just the occasional fluffy white cloud.
And as you look up towards the sky,
You feel the warmth of the sunlight on your cheeks.
And it helps you to feel relaxed and happy in this moment.
You see birds flying in the sky.
And you can hear the birds singing all around you.
Everywhere is bursting with life.
And you just notice how you feel in this moment.
As we open the gate and walk through,
There is a creak as the gate closes behind us.
We begin to walk into the field and you can feel the soft carpet of green grass beneath your feet as you walk.
And we are not in any rush.
We are just taking in everything around us.
Just noticing the colours,
The shapes and the patterns of nature.
In the distance we can see animals in another of the fields.
And you take some deep breaths in through your nose and you can smell the crisp air.
And as you breathe out,
You allow this feeling of gratitude for being in nature to wash and fill your body.
You see insects around you.
And you continue to walk into the field,
Looking closely at the trees to your side,
Noticing the patterns and lines on the bark.
And as you look up,
You notice the shape of the branches and see birds perched high in the trees.
And you continue to walk,
Noticing all of these amazing things around you.
I'm going to leave you now for a minute or so,
Just to have your own experience here in these fields.
Notice what you can hear close and in the distance.
Notice what you can smell.
Maybe you can even taste certain things.
And notice what you can see above,
Below,
To your left and right,
Near and far.
And it's time now for us to leave our fields.
Just take one final moment of gratitude for everything that nature gives us.
And notice how you feel here in this moment.
And take three deep breaths,
Breathing in through your nose and out through your mouth.
And then beginning to make any tiny movements that you want to make,
Wiggling fingers and toes,
Taking a little stretch.
And bring your hands together and give your hands a little bit of a rub to create some warmth and some heat.
Hovering the hands over your eyes,
Blinking your eyes open inside your hands,
And then bringing your hands down away from your face when you're ready.
And I hope that little guided meditation was a moment of escapism and relaxation or gratitude in your day.
And I hope you have a lovely day,
Whether you're off for a walk or whatever you're up to.
And I'll speak to you again very soon.
