Hi and welcome to your cultivating calm meditation.
I am Maria and I will be your guide.
Please find a comfortable position,
Sitting or lying down.
Or you can stay for a few minutes without being interrupted.
And feel free to adjust your position at any time if it feels uncomfortable.
When you are ready,
You can close your eyes or soften your gaze.
You'll start by noticing your own presence,
How your body feels on the surface,
Where you are sitting or lying down.
How your posture feels.
And then,
Slowly.
.
.
You can start noticing your breath.
Noticing how the air flows in and out In and out.
.
.
And you can also notice where you feel you're breathing the most.
Maybe in your nostrils.
Your mouth.
Your chest.
Your belly.
Wherever you feel it the most.
You can center your attention there.
Simply following the natural flow of your breath.
Without changing its base.
You can maintain this breathing awareness for a little longer.
Being aware of your in and out breath.
Feeling how the breath nourishes the body and the mind There's no need to do anything right now.
Or to go anywhere.
You can just be for a while.
And as you continue paying attention to your breath.
You can now try to imagine a quiet place in nature.
It can be a place that you know and it is familiar to you.
Place where you have been.
Or it can be an imaginary place.
Can be in a forest.
In the mountains,
By the sea.
Low lens.
Or by a lake or a river.
Wherever your imagination takes you.
And once you have chosen your place,
Try to picture yourself there.
And observe what do you hear.
Maybe the wind touching the trees and plants the sound of waves or flowing water.
Perhaps birds and small insects.
And what do you feel?
Perhaps the same wind.
Rain or a soft breeze gently touching your skin.
And what do you see?
Maybe long and vast landscapes.
Mountains,
Tall trees,
Wild plants.
Flowers,
Rivers flowing,
Ocean or sea waves in the horizon.
What do you smell?
Is it the scent of flowers,
Trees and plants around you?
Is it the smell of fresh water running through the streams?
Or maybe the salt of the ocean or the sea.
Or just the soil,
The earth itself.
Notice how your body feels,
How your breath feels.
When you see yourself in this quiet place.
And how natural life flows around you and inside you.
When we are in a state of calm.
Everything in us softens and we experience a sense of harmony of nature and life around us.
We gain sense of clarity for what comes next.
You can let your awareness focus on these sensations for a little longer.
And breathe in and out.
As if you were in your quiet space in nature.
And now slowly,
Slowly.
Can come back to the present.
And before opening your eyes,
You can take a gentle stretch and reflect on your experience.
