Relax In The Forest And Waterstream

Join me for a relaxing and centering forest and water meditation - visualizing beautiful natural sceneries activates and releases happiness hormones into the body. Experience this relaxing forest walk and waterstream meditation with all your senses and observe your body calming down and cleansing by this natural water stream. I invite you to feel refreshed and relaxed, enjoying some Native American flute music.

Transcript

Welcome everybody,

Welcome to a nature meditation,

Nature journey.

I want to introduce myself.

My name is Tatiana.

I am a guided meditation teacher and I want to invite you first to get comfortable either in a seated position,

Half lotus,

Lotus,

Cross leg,

A straight spine,

Shoulders are pushing down.

Just feel that straight spine of yours or you can enjoy this meditation laying down on your back,

Straight either on the yoga mat,

Get a blanket and a little pillow to support your head or even just on the couch laying down closing your eyes.

And we will start by observing our breath.

Just arrive here and notice how your breath feels right now.

Take some deep breaths in through the nose and out through the mouth.

You can even push it out a little bit,

Really feeling your belly emptying and take a deep breath into your belly.

You can place your hand on top of your belly to feel if you're breathing into the belly and just allow yourself to be here.

With your next in breath,

Imagine your breath is traveling upwards your spine in a spiral movement and on your out breath,

The spiral movement turns around and your breath is moving down again down your spine.

Just follow this visualization of a spiral breath moving up your spine,

Dissolving blockages and tensions and moving down.

I invite you to visualize your heart.

Breathe from your heart.

Try to feel your physical heart and really pay attention.

Send your breath to your heart.

Feel your chest opening up,

Expanding and breathing out,

Contracting.

Also try to feel your spiritual heart which is located more to the center of the chest.

Allow yourself to be fully here.

Imagine a little thread pulling you upwards from the top of your head and downwards to the earth with your feet,

With your weight.

Roads are shooting down into the earth and up into the sky.

How does your body feel right now?

That inner silence taking the time to be still and observe.

You can ask yourself,

What would it feel like if there were more softness in my being?

As you are slowly calming your body and mind down,

We are visualizing to be in a forest.

Barefoot we walk along the path into the forest.

We are walking over roots and very soft ground with lots of grass,

Fresh green grass.

You are feeling that soft ground with the soles of your feet.

You are taking a deep breath in,

Just looking around you and observing this beautiful natural environment.

You also notice sunlight shining through the trees.

The leaves are dancing.

How does it feel to be in this environment?

How does your forest look as you walk along the path observing your inner forest?

Try to experience it with all your senses.

What does your forest smell like?

What does your forest look like?

Feel like?

What sounds can you hear?

You notice a very smooth and soft running water stream next to you and you decide to follow it through the forest.

You enter the water stream with your bare feet and the water feels refreshing,

It revives you.

You follow the water stream upwards and you notice the water is getting louder.

You wonder if there is a waterfall.

As you move closer you see a beautiful sparkling waterfall and a big blue pool of fresh water in front of it.

You lay down in this big pool of water with your back.

You're floating on the surface of this beautiful blue pool of clean water.

You let everything go and just feel the refreshing,

Soothing,

Cleansing effect of water.

You are surrounded,

Supported by water and it relaxes you.

You become very still.

Your eyes are closed and you only notice your breath.

It's peaceful.

You connect yourself a little bit more to your inner stillness.

Water is alive and brings life.

Water is good for you.

It cleanses you,

Your thoughts,

Your body,

Your mind,

Feelings.

You feel the gentle but firm power of water and its humbleness.

90% of all nether on earth is water and almost the same is true for our own bodies.

Water quenches our thirst,

All of our thirst,

Physical thirst of our mind,

Your emotions,

Your spirit.

You understand that the spirit of the water is the spirit of the big healer,

The one that heals and cleanses through a very gentle and humble way.

It heals what needs to be healed and it cleanses what needs to be cleansed.

Water gives you the present and wisdom of being sensitive,

Intuitive,

Flexible,

Adaptable.

Water never loses its own essence.

This water spirit is calming you and you can feel that it washes away your thoughts and tensions and you welcome it in a little bit more.

Breathe in deeply and feel the ripple effect of your ups and downs,

Your own unique life force creating circles around you that grow bigger.

Can you feel the ripples,

Circles growing bigger around you?

Your breath feels like a massage and you notice that with every in-breath,

Your body just comes out of the water a little bit and sinks back down with the out-breath.

Welcome yourself in a little bit more,

Just arrive a little bit more floating weightlessly on this body of water,

Feeling your breath.

You can hear the waterfall next to you.

It soft trickles down,

Makes you feel relaxed and refreshed in your whole being.

You're still floating in this pool of blue water and with your eyes closed,

You can sense the warm color of the sun on your eyes shining through the forest,

Through the trees.

You smile at yourself,

Just enjoying yourself in this moment.

You notice your body moving out of the water with the in-breath and sinking into the water with your out-breath,

Like an inner massage creating these circles around you,

Small circles growing bigger.

Every cell in your body is alive and vibrates on a certain frequency.

Just being present,

Just paying attention to our breath is enough.

How do you feel right now?

What can you notice?

How does your body feel?

The in-breath brings fullness and fresh life and the out-breath brings emptiness and the space to restore.

It offers the opportunity to let go,

To let go of everything that doesn't serve you.

Send it away with your breath.

Feel the deep breath into your lower belly region and feel,

Observe how your breath has the power to calm you down.

Breathe into that stillness.

You feel the warm yellow sunrise shining on your skin,

Warming you.

The water still carrying you,

Floating weightlessly.

Can you still feel your breath?

Maybe your heartbeat?

You can sense that you have invited the stillness and tranquility into this moment and you are enjoying this calm feeling.

You slowly move your body and you stand up in the pool of water.

It's still shallow enough so you can stand.

And you look around and you soak it all in,

The waterfall,

The trees,

The sunlight shining through the trees,

The breeze,

Soft breeze touching your hair and your skin.

As you slowly walk out of the water onto the forest floor,

You decide to sit down and just enjoy this natural,

Pristine location a little bit longer.

?

?

?

You say thank you to this body.

You say good-bye to the waterfall and to the water.

You pay your gratitude to this beautiful place,

To the sun,

To the waterfall,

To the trees,

To the birds.

And you say good-bye and you fill your heart with gratitude for this moment that you were able to experience.

Then you slowly walk back along the trail on the forest floor over some grass,

Roots,

Very soft forest floor.

It feels fantastic to just walk as you slowly dry off.

You look around you and you notice how sparkling that water stream looks next to you.

It glitters and shines as if it wants you to stay as you slowly walk back to the location where you started from,

You realize how much more you are observing with your senses,

How calm and centered you feel and how much your presence has grown.

You take a deep breath in,

Maybe the deepest you have taken today and you send it all out with a big out breath,

Big sigh.

Please repeat this in your own rhythm.

Take some deep in breath deep into the bottom of your belly.

You pull your spine long again and send it away with your out breath.

As you slowly arrive back in the right here in your room,

Wherever you are,

Just give yourself a moment and notice that feeling in your body.

Can you bring this feeling of centeredness,

Presence into other situations on your day,

Your breath invites you to come back to this place of calmness,

Centeredness.

Always remember paying attention to your inner life is enough.

Paying attention to your breath is enough.

Now check in with yourself.

What do you need right now?

What does your body need?

Take some stretches,

Stretch yourself long.

Maybe pull the shoulders down again,

Wiggle your toes and slowly form circles with your wrists and hands,

Slowly waking up your body.

You take one last deep breath and you breathe out.

I hope you can take this feeling of relaxation and peacefulness into the rest of your day.

I wish you a wonderful day.

I hope you enjoyed this nature journey.