Hello,
I'm Melissa.
This is a meditation to help calm the mind,
Become present,
And connect with nature.
Please find a comfortable place to sit,
A bench,
A blanket,
A sitting stone,
Or a chair.
Any place will do,
As long as you are comfortable.
Give yourself a few moments to get comfortable.
Pause this recording to do so if needed.
Now that you have found a place,
Allow yourself to relax and settle into place.
This will be a wakefulness practice,
So keep your eyes open.
Let your lids relax and settle on a space 4-5 feet in front of you.
Take 3 slow,
Full,
Deep breaths.
On the last exhale,
Let your shoulders drop,
Allowing any tension to fall away.
Take a quick scan of your body and give yourself a moment to relax any tension you find,
Paying close attention to the stomach,
Face,
And hands.
Let your spine be relaxed,
But straight,
And chin bent only slightly toward the chest.
Allow yourself to breathe in a natural way while placing the tension on the breath,
The air coming in and out of the nose or on the stomach rising and falling.
During this meditation,
If you feel your attention straying from the meditation or present moment,
Just label that strain and come back to the present or breath.
Now please place your attention on the sounds around you.
What do you hear?
Do you hear birds or animals foraging?
Is someone mowing their lawn?
Are there people around you speaking?
Is it raining?
Just allow yourself to hear the sounds,
Whatever they may be.
Keep breathing naturally.
No need to judge the sounds.
Just listen.
Now that you've heard the sounds,
See what comes up in your body.
What emotions or sensations do the sounds invoke?
Still no need to judge.
Just let yourself experience what the sounds allow you to experience.
Sit with that for a few moments.
Now,
Take a deep breath.
And on the exhale,
Let those sensations go.
Allow yourself to resettle if needed.
Breathing normally.
Now place your attention on any body sensations that you feel.
Is there wind?
A slight breeze?
Is it cool,
Hot,
Or humid?
Allow yourself to feel any physical sensations present.
Do you feel grass,
A branch,
Or anything touching your body?
Perhaps the object or ground you are sitting on?
Are there any sensations going on inside your body?
Let yourself feel these if it feels safe to do so.
Breathe normally.
Please allow yourself to see what comes up for you with these body sensations.
Is it delight,
Joy,
Neutral,
Discomfort?
Whatever it is,
Allow yourself without judgment to feel this.
Keep breathing for a few moments.
Now that you've identified the sensations and anything that you are experiencing along with these sensations,
Let them go.
See them floating off with the wind or simply dropping gently to the ground.
Place your attention back on the breath.
We will breathe in this space for a few moments.
We will breathe in this space for a few moments.
We will breathe in this space for a few moments.
When you are ready to do so,
Begin moving your eyes around and come back to your surroundings.
Take in the area around you.
What do you see?
Other people,
Plants,
Insects,
Trees?
Begin moving your body gently.
Stretch.
Wiggle your fingers or toes.
Now you are free to continue your day.
Thank you for practicing.
