Start by getting yourself comfortable,
Making any last minute adjustments as you sit or lay.
Taking some focus on the breath,
Not changing it,
Just taking notice.
Is it shallow?
Is it coming from the stomach or the upper chest?
How are you breathing right now?
Then start to take a breath,
Making it longer in the inhale and the exhale.
Focusing on breathing from the belly.
Big breaths,
Inhaling from the belly,
Exhaling.
And then one deep breath in and exhale through the mouth,
Sighing out the day.
Letting it all go,
Coming to a normal breath.
Letting go of the focus of the breath and starting to become aware of the body.
Feeling your surroundings,
Feeling the mat,
Chair,
Bed,
Wherever you are,
Underneath you.
The air on your skin,
The sounds far and near.
Taking notice of your feet relaxing,
Your legs relaxing.
Letting go of all tension of the day.
Feeling your back relaxing,
Your stomach softening.
Take notice of your head softening and relaxing.
Taking focus now on the third eye,
Between the eyebrows.
Just take notice.
What do you notice?
Is there pressure?
Is it soft?
Do you see a colour or an image?
Take a moment to feel into what it feels like.
Is it a good feeling or is it an uncomfortable one?
What do you need right now?
Is it to embrace that feeling or is it to let it go?
Do what you need right now.
Feel it in the body.
What does the body feel like now?
Take a moment just to be present with the sense of letting go of the uncomfortable or embracing the good feeling.
You see yourself in a rainforest.
Start to visualise this rainforest.
Bring yourself into this rainforest.
Hearing the sounds of the forest.
Feeling comfortable and warm as the rain falls gently on your skin.
Cleansing and clearing you now.
You take a moment to look at the trees,
Animals and plants in your rainforest.
In the distance an animal approaches,
Walking towards you.
It feels familiar and safe.
You are now close to that animal.
It's facing you.
You ask the animal a question and allow the animal to answer,
I.
Continue this conversation until you feel a resolution or an ending has been completed.
Once you finish,
Continue to walk through the rainforest exploring the forest.
