Hi,
Miss 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 brain and body a little break.
Find a comfortable spot that's quiet and lie down,
Maybe get a pillow or a blanket.
Once you've found that spot,
Start to settle in.
Close the eyes and take a few deep breaths with us.
Breathing in through your nose,
Filling your lungs and breathing out,
Deflating your lungs fully.
Breathing in,
Breathing out.
Very good.
Now we're going to use the power of our imagination to make a movie in our mind.
So try to keep your eyes closed and imagine my words.
Let's begin.
Imagine that you are standing at the edge of the woods.
There's a path that leads into the forest.
You know that when you're walking on this path,
You are safe and protected.
You may see animals,
But they will keep their distance.
You begin your journey and as you walk,
You hear the crunch of fallen leaves and pine needles with each step.
It smells fresh,
But a bit damp too,
Like the forest floor.
The path is carving through a dense forest of pines.
The trees are tall and their trunks are thick.
You stop to touch the bark.
It is rough,
Sturdy,
And strong.
You lift your feet higher to step over the big roots bubbling up from the ground.
Here and there you spot where the sun has squeezed in through the canopy of leaves above,
Shining light on a mossy stump or fallen tree.
The birds are singing,
Calling to one another,
And you wonder what they might be saying.
The path winds around a small vernal pool,
A place where frogs and salamanders began their life.
You step up onto a narrow wooden bridge.
It carries you safely over the small stream that feeds the pond.
Up ahead you see the path has led you to a clearing.
You see three deer,
Heads down,
Nibbling in the grass.
They spot you and look up.
They freeze,
Unsure if you are a friend.
You speak to them quietly,
Reassuring them that you are.
Just past the deer,
The clearing opens to a wide field.
The field is a blanket of tall grass,
Gently blowing in the breeze.
There is a single tree standing tall amongst the grasses.
It is strong,
And the green leaves wave at you through the breeze.
You walk closer and closer to the tree.
Soon you can see that its branches are thick.
They reach out from the trees like open arms.
You try to wrap your arms around its trunk.
It's so big that your arms only stretch partway around.
You find that when you hug the tree,
You relax.
You feel grounded.
Your mind becomes settled and clear.
Now you sit at the base of the tree,
Resting your back against the massive trunk.
You feel connected to the tree.
You know that it has been in this field a long,
Long time.
It has seen thousands of moons and thousands of suns,
Countless rains.
It's watched people walk by and had squirrels climb its branches.
Birds have built their nest and raised their children amongst its leaves.
It has weathered storms with winds so fierce that it thought it may not withstand,
But it did,
Tapping deep into its roots to anchor into the field.
And with each breath,
You find yourself doing that too,
Breathing in.
And as you breathe out,
You relax,
Root down into the ground,
Breathing in and out.
Imagine roots begin to grow from your legs,
Making their way into the dirt below,
Weaving and interlocking with the roots of the mighty tree.
Your roots travel deep into the soil,
Past rocks and stones.
You are creating a solid base like the tree,
One that will help you to weather any storm.
Your roots are deep.
You feel strong.
Your roots are recharging you like a battery as you relax,
Filling you with strength.
It is a good feeling,
A feeling that tells you,
I can do it.
I am able.
I will succeed.
Breathing in,
Breathing out,
I can do it.
Breathing in,
Breathing out.
I am able.
Breathing in and out,
I will succeed.
Your body and mind are strong.
You take another deep breath in and out and then slowly begin to stand.
Even though you cannot see your roots,
You know that they are still there.
You place your palm on the thick bark of the tree,
Thanking it for its strength and wisdom and guidance and you begin to walk back through the field,
Through the tall grasses.
You come to the bridge that crossed the stream and you walk over the bridge listening to your footsteps as you go.
You walk around the pond and through the dense forest of trees.
Your mind feels more clear now,
More rooted like the tree.
You reach the spot where you began your journey.
Begin to deepen your breath,
Breathing in and out,
Wiggling your fingers and toes,
Maybe stretching your arms up overhead and reaching the toes and feet long.
If it's your bedtime,
You can drift off to sleep.
If it's still day,
Slowly wake up and enjoy the peacefulness that you created.
