Hi,
Janine here.
Today we're going to listen to a short relaxation or meditation that you can do before bed or whenever you need to give your body and brain a little break.
Find a comfortable spot that's quiet and cozy.
You can lay down and maybe get a pillow or a blanket.
Once you've found a good spot,
Just try to get comfortable.
Settle into the surface that you're laying on and see if you can feel your body touching that surface,
The ground or the bed or the couch.
Close your eyes.
Take a deep breath in through your nose.
Feel your lungs and then slowly breathe out through your mouth,
Letting all of that air out.
Breathe in through the nose and out through the mouth.
Breathe in through the nose,
The biggest breath of your day,
A little bit more and then out through the mouth.
Very good.
Let's use the power of our imagination to make a movie in our mind.
Begin by imagining a mountain.
It can be a mountain that you've seen before or one that you create in your mind.
Imagine the tall peak,
The strong solid base.
Notice if there are trees on your mountain.
Are the trees green or perhaps it's autumn and your mountain is bursting with color or maybe it's winter and some of the trees have lost their leaves.
Maybe your peak is covered in snow.
Your mountain is tall,
It is strong,
It is still,
Never moving.
You notice the sky around your mountain.
The sun rises and sheds a beautiful glow on the mountain steep sides.
We see a stream winding down the sides,
Perhaps even flowing into a waterfall.
The sun rises higher into the sky above you.
The mountain sits tall and strong and still.
The mountain feels the warmth of the sun.
Clouds start to form and blow in around the mountain now,
Covering it in shadows.
Air becomes a bit colder,
The clouds become dark.
Things are changing,
A storm is passing through.
Big heavy drops of rain begin to fall from the sky and drip down on your mountain.
The mountain feels the cold air,
Feels the wet drops of rain and it sits strong mountain.
It watches the storm,
It begins to understand the clouds.
The mountain watches and waits,
It knows the storm will pass.
The wind begins to blow and the trees on the mountain sway this way and that,
Dancing in the wind.
The mountain feels the move,
It waits.
The mountain trusts its strength,
Strong mountain.
The wind whips,
Trying to push the mountain over.
But mountain is mountain,
No one can push mountain over.
Now the rain slows,
The wind becomes a breeze.
The dark rain clouds drift past the mountain and mountain watches.
The sun peeks out from behind the clouds and mountain can feel the warmth from its rays.
The sun is drying the mountain.
The sun is lower in the sky now and it watches as it disappears behind the horizon.
Mountain knows he will see the sun again,
Feel its warmth.
Now the sky darkens again but this time for the stars to shine.
The moon rises high into the sky.
The air is crisp and clear.
Mountain stands tall,
Strong,
Observing the world around him.
Now imagine that you are mountain.
You stand tall,
Strong and still and your body begins to feel this.
You can feel your strength.
The world around you changes,
The stars twinkle and then the sun shines down when the day breaks.
Maybe a storm passes by,
Dropping rain into your streams and waterfall.
Maybe the storm tries to push you over but you are mountain.
Can you feel your strength?
You know that the storm will pass and when it does,
You may have some cleanup.
Trees may have fallen here and there.
Perhaps hikers come and lift a tree off of a trail,
A tree that has fallen across its path.
There are helpers.
You are strong and resilient and helpers help you to become and be the best mountain that you can be.
You stand tall,
Breathing in the crisp clean air around you.
You take a deep breath in and slowly breathe a full breath out,
Breathing in and out.
Breathing in and out.
Following your breath in and out for a few more moments,
Calm,
Deep breaths.
Then you begin to connect with your true body,
Your human body now,
Wiggling your toes and your fingers.
Maybe stretching your arms up overhead and reaching your toes out long.
And if it's your bedtime,
You can drift off to sleep.
If it's still day,
Take your time and slowly wake up so that you can enjoy the peacefulness that you have created as a mountain.
Head appendage.
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