Taking a few moments to settle your body into a comfortable position.
This may be sitting on a chair with your feet flat on the floor or you might be sitting cross-legged on a cushion.
Maintaining an upright posture,
Picture your line from the top of your head to the base of your spine.
Relaxing your shoulders and resting your hands either face down on your thighs or cupped in your lap with your arms slightly away from your body allowing the flow of air.
If you are laying down keeping your body nice and symmetrical with your legs uncrossed and your arms by your sides with your palms facing upwards allowing your muscles to relax.
Closing down your eyes or focusing with a soft gaze on a spot on the floor in front of you or if you're laying down on the ceiling or sky above.
Taking a long slow breath into the nose and releasing out through the mouth.
Letting your body settle and soften.
Taking another long slow breath in through the nose and out through the mouth.
Bring in your focused attention into this meditation knowing there is nowhere else you need to be and nothing else you need to be doing.
Continuing to breathe at your own pace finding your own natural rhythm in through the nose and out through the nose.
Or if you find that challenging breathing in through the nose and out through the mouth as though you are blowing gently out through a straw.
Continuing to focus on your breathing beginning to notice the sensations that air makes in the body.
Starting at the nostrils noticing the sensation of the air as it flows in and out.
Shifting your attention to your chest noticing how when you breathe in it gently expands and when you breathe out relaxes.
Shifting your attention down to your belly noticing how when you breathe in it expands like a balloon and when you breathe out deflates again.
Switching your attention to your sense of touch noticing the feel of the ground beneath you connecting you to the earth below.
Noticing the feel of your hands wherever they're resting.
Noticing the feel of the air around you if it feels warm or cool.
And as you're sitting or laying here beginning to picture that you're sitting on top of a mountain.
This could be a mountain you've been to before.
This could be one you've seen in a picture or it could be one from your imagination.
This mountain is yours.
Sitting on top of your mountain noticing what's around you.
Perhaps it's lush with greenery and foliage.
Perhaps it's bare and rocky and smooth.
Noticing the weather.
Is it warm?
Is it cool?
Does your mountain have snow?
Noticing how high you are.
How far you are away from anyone or anything else.
Sitting on top of your mountain drawing in its elements of strength,
Stillness,
Resilience.
Your mountain unmovable,
Unshakable,
Weathering all the elements.
Experiencing the sun,
The rain,
The wind remaining stable and strong.
And as you're sitting or laying on your mountain top beginning to notice any sensations you might be feeling in your body.
Beginning with your feet and legs.
Just noticing if you're holding any tension or tightness.
Seeing if you can let that go with your next breath out.
Noticing any sensations in your upper body,
Your chest,
Stomach or throat.
If there's any sensations of constriction or tightness.
Seeing if you can let that go with your next breath out.
Allowing the air to flow freely up and down your throat.
Bringing your attention to those muscles in your face.
Noticing any sensations.
If your forehead or your jaw feel tight or clenched or your eyes.
Just seeing if you can let all that soften with your next breath out.
Allowing any other sensations in your body to be present.
As you notice beside you a pile of leaves.
These might be green,
These might be orange with autumn colours.
Just noticing your pile of leaves.
And each one of these leaves represents a thought,
A worry,
Perhaps a regret or fear or an emotion.
Your pile of leaves might be small or large.
You might be noticing different sensations in your body.
Just allowing them to be.
As you begin to pick up each leaf one by one.
Suddenly tossing it into the air and watching it being carried away by a gentle breeze.
Picking each leaf up,
One after the other.
Tossing them in the air and watching that thought or worry or fear or emotion float away.
Letting any sensations in your body that might be feeling stuck release with the leaf.
Letting go,
Feeling lighter,
Feeling freer until there's no more leaves left beside you.
Breathing here on your mountain for the next few minutes.
Breathing in,
Breathing out.
Drawing up the energy from your mountain.
Breathing in its strength,
Its stillness,
Its peace.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Beginning to bring your awareness back into your body.
Noticing the gentle rise and fall of your chest and belly with each breath.
Noticing the feel of the earth beneath you.
Noticing the sounds around you.
Giving your toes and fingers a bit of a wiggle.
Having a stretch if you need to.
Taking some long,
Slow,
Re-energising breaths.
In through the nose and out through the mouth.
Setting an intention to keep any feelings of peace and calm you may be feeling with you for the rest of your day or night.
Slowly opening your eyes.
And when you're ready,
Bringing your complete awareness back to the space around you.
Breathing in,
Breathing out.
