Just begin by finding a comfortable position that might be sitting with your feet flat on the ground and your hands placed gently on your thighs or on your knees or it might be lying on a mat or even in bed.
There's no right or wrong way so just find a position that you feel comfortable with and if you need to move at any point then just move slowly and mindfully into a more comfortable position.
Let's begin by taking some deep breaths in and out and just stopping to pause,
Leaving behind what's already gone on and not thinking about what's to come later in your day.
And just imagine a beautiful warm summer's day,
The sky's blue.
You can feel the heat on your skin and you find yourself at a gate and just notice what that gate's like,
Whether it's made of wood or metal,
Whether it has a handle or a latch.
And just taking your time,
Just push the gate open and enter into a garden,
The most beautiful garden you've ever seen.
And as you stand at the entrance to it,
You can see the whole garden.
Beautiful trees,
Plants,
Shrubs.
Just stop and look,
Notice in the vibrant colours.
Listening to the sounds in the garden that you can hear.
Perhaps you can hear birds or other creatures moving slowly.
And as you stand in the garden,
Your attention's taken to the left hand side and you begin to walk towards the left of the garden.
And in front of you is a beautiful fountain.
Perhaps it's a tall ornate fountain made of marble or stone.
Or maybe it's a much smaller fountain.
You decide for yourself what you see.
And as you get closer,
You can hear the water from the fountain trickling or perhaps cascading down.
And just stop and listen.
Listen to the sound it makes.
And perhaps you want to reach out and touch the water.
Just let your hands go through the water.
And notice how cool and refreshing that feels.
Notice how clear the water is.
And perhaps you can even see a rainbow shining through.
And then gently turning and facing the top left of the garden.
And beginning to walk towards the top.
Noticing as you do the flowers.
Perhaps butterflies.
Perhaps some bees touching down on the beautiful flowers.
It takes you to the top of the garden.
There is a magnificent weeping willow tree.
These branches are offering shelter from the sun.
Offering you some shade and refuge.
And perhaps you choose to go in.
Perhaps underneath the leaves.
And sit with your back against the tree for a few moments.
Just listening to the sound.
And noticing the smell of the garden.
Perhaps beautiful plants.
And as you sit,
You become even more peaceful.
Even more rested.
You can feel the strength of the tree at your back.
And you can feel its roots grounding into the soil.
And you become more grounded too.
And then when you feel ready,
Just stand up.
Part the leaves from the tree.
And walk back out into the garden.
Feeling the warm air.
Hearing the sounds around you again.
Making your way to the top part of the garden.
The top right hand side this time.
There is a beautiful display of rose bushes.
Some climbing up the back wall of the garden.
Just notice them.
Curious about their colours.
Red.
Yellow.
Pink.
White.
And notice how some of them are in full bloom.
And others still yet to bloom.
And perhaps you can look at one particular flower that catches your attention.
Notice its stem,
How it grows up from the earth.
Notice its sharp,
Jaggy thorns.
That you might gently press your finger against.
And then right to the head of the flower.
And just notice whether your flower is fully open.
Or partially.
Or still in bud.
And if you look closely.
You might see a single rain drop or dew drop on your rose.
Notice how beautiful and nourishing that is.
Perhaps the sun catches it.
Pausing it to glimmer.
And then reach out and touch its petals.
Notice how they feel.
Soft,
Like velvet.
Smooth.
And then gently reach towards the rose.
And take a deep breath.
Taking in its beautiful scent.
And really appreciating the wonders of nature.
And then slowly turning your attention.
To the bottom right hand side of the garden.
And starting to walk slowly.
Again past trees and shrubs.
Noticing what's around you.
Being aware of the sights and the sounds.
Right at the bottom of the garden is a very small stream.
And you might choose to kick your socks and shoes off.
And sit with your feet just at the edge of the stream.
Feeling the warm sun on your shoulders.
And as you sit,
Just notice how the stream runs.
Perhaps your stream just trickles by.
Or perhaps it's faster flowing.
Notice the rocks and the stones at the bottom.
Notice how the water always seems to find a way.
Perhaps not the original way it was going.
Perhaps it has to meander around rocks and stones.
But it does find a way.
Just as we often find a way.
Perhaps not along the path that we've chosen.
And as you sit at the side of the stream.
If you have any worries or concerns.
Just take each one.
And drop it gently into the stream.
And watch as the water carries it away.
And then take another.
Dropping it slowly into the water.
These are things that can be dealt with at another time.
And when you feel ready.
Stand up.
And just walk carefully back to the entrance of the garden where you started from.
And from where you're standing.
Look back at everything that you've seen.
The beautiful fountain.
The shade of the weeping willow tree.
The beautiful roses.
And the soft bubbling stream.
And just knowing that this is a place that you can come back to.
Any time that you need to.
Any time that you need to feel some peace.
