Go ahead and sit down and get comfortable.
And we'll start just by listening and feeling our breath.
Feel the breath as it comes into your nose.
And feel the breath as it leaves your nose as well.
And sink a little bit deeper as you sit.
And feel the breath against the back of your throat.
And as it leaves you as well.
And sinking a little bit deeper as you breathe.
Feel the breath as it fills your heart.
And feel the breath as it leaves your heart.
And sinking a little bit deeper,
Feel the breath as it fills your belly.
And feel the breath as it leaves your belly.
And go ahead and imagine a field.
Now as you walk through this field,
See what's growing around you.
Listen to what it sounds like as you step on the ground.
What does it feel like as the earth supports your feet?
And as you walk through this field,
Note the temperature.
And as you continue to walk through the field,
Look into the distance and notice the hill before you.
Now go ahead and walk towards that hill.
And as you come to the hill,
You'll start to walk down it.
And note what it feels like in your legs as you walk down the hill.
And as you come to the base of the hill,
You'll see some woods before you.
And go ahead and walk through the woods.
Note what it feels like here in the woods.
Note the temperature.
Feel the earth against your feet as you walk.
And as you walk through these woods,
Go ahead and look for a tree that's calling towards you.
And as you find this tree,
Walk up to it.
Note what it feels like to touch the bark of the tree.
And go ahead and sit down at the base of the tree with your back against the trunk.
Let your hands fall to the sides and rest on the roots.
And see if you can feel the pulsations as the roots pull the nutrients and water up.
Let the trunk of the tree hold and support your back.
Feel the tree against your shoulders.
Feel it against the back of your head.
And notice your breath.
Feel the inhale as it touches your nose.
Feel the exhale as the breath leaves your body.
And feel the tree behind you.
Go ahead and look to your right at a small patch of dirt next to the tree.
Slowly stand up from the tree and kneel down by the patch of dirt.
And reach your hand into your pocket.
Feel around and go ahead and pull out a seed.
And as you hold this seed,
Think about what you want to plant.
Think about what your tree will look like as it grows.
Notice how tall it will be as it grows.
Think about its leaves that will come.
And gently push your hands into the ground and start to dig into the dirt.
Feel the temperature of the dirt up against your hands.
And go ahead and put your seeds in the ground,
Covering it back with that same dirt.
And as you cover the seeds,
Lay your hands on top of the dirt mound.
And thank the seeds for what they will soon grow.
And notice your breath.
Notice what it feels like as you inhale.
And notice what it feels like as you exhale.
Slowly stand back up and walk back towards the hill,
Through the woods.
And as you walk,
Feel the earth against your feet.
Notice the temperature here.
Slowly climb back up that hill.
Feel your legs as you come back up the hill.
And do you see the field again?
Walking through the field this time,
What's growing around you.
And notice your breath.
And as you walk through the field,
Remember what it was like to feel the breath deep in your belly.
And take a deep breath in and fill your belly with the air again.
And exhale and feel it leave your belly.
And as you breathe in,
Feel it fill your chest this time.
And feel it leave your chest.
Slowly wiggle your toes as you feel yourself coming back into your body.
And rotate your ankles.
Wiggle your fingers,
Rotate your wrists.
Slowly move your head from left to right as you take up every space in your body with breath.
Now slowly flutter your eyes open.
And remember that there is a tree growing and it's there for you whenever you want to go back to visit it.
Have a good rest of your day.
