Finding Relaxation In Nature

Through the gentle sounds of nature and the soothing music of Chris Collin's, you will be transported into a place in nature where you will be nurtured and supported to relax and quieten your mind. This relaxing meditation will assist you to ground yourself and to find your inner peace and stillness.

Transcript

Okay,

Just really coming into your position and really settling in.

You might want to close your eyes just for the moment and really feel your feet on the ground.

Your sit bones and back against the chair.

Just allowing your forehead,

Jaw and shoulders to release,

Soften.

Just melt into the earth.

Just knowing you can move at any time.

Just really listening to your body.

You might want to sway or you might like to just stay still.

Just gently now opening your eyes if you wish.

Just focusing on an object.

Just becoming aware of the colour,

Shape,

Different textures and see if it's moving this object.

Is there any light falling on that object?

Just really thinking about that idea of sight.

How magnificent it is to be able to see,

To absorb our environment and the wonder of our body to be able to interpret what we visually see.

Then just gently closing your eyes.

Noticing that beautiful velvety blackness behind your eyelids.

Is there any light seeping in?

Perhaps there's a colour or movement behind your eyelids.

Now turning your attention to that magnificent sense of what you can hear in your surroundings.

The gentle sound of nature.

The birds gently talking to one another.

Music playing.

My voice.

Perhaps you can hear the sound of your breath as you breathe in and out.

With that next inhalation just noticing any fragrances or aromas floating in the air.

Moving now to your mouth.

Just noticing if your mouth is dry or moist.

You might like to use your tongue.

Just notice the textures,

The different surfaces within your mouth.

And whenever you feel that your mind is wandering,

As it will,

It's completely normal.

You might like to come back to one of your senses such as what you can hear in your surroundings.

Or maybe what your body is touching.

Your feet flat on the ground.

That beautiful sense of gravity pulling your body towards the earth.

Just feeling the air moving over your skin.

Perhaps the sun kissing your skin.

Your clothes trapping the warmth.

And bringing your attention now to your breath.

Noticing that beautiful rhythm of your body expanding and contracting as you breathe in and out.

Just noticing the whole cycle.

You might like to even notice if there is a pause between your in-breath and out-breath.

There's no need to change anything at all.

Just allowing your body to do what it knows how to do.

And noticing within your body where you feel the breath the most.

Perhaps as you breathe the air in through your nostrils.

Maybe as it moves down through your throat,

Chest and stomach.

Becoming aware now of all the sensations in your body.

Using your five senses of what you can see behind your closed eyes.

What you can hear,

Smell,

Taste and touch.

And the other sensations within your body.

What you are feeling,

Your thoughts and emotions.

With a gentle acceptance of whatever is there.

Neither good nor bad.

Just accepting how it is right here,

Right now.

Just knowing that this sensation is a part of the whole experience of being present right now.

This beautiful blend of your inner and outer experiences.

All working together.

Now finding a space outside of your whole of yourself.

Sitting in a beautiful,

Soft grassy mound.

Surrounded by nature.

Perhaps trees with the wind blowing.

And the leaves.

Maybe there's butterflies and birds chirping to one another.

What does the sky look like?

Is it a blue sky?

Or perhaps there's glorious clouds floating across the sky.

Wherever this space is for you.

It's a space where you feel safe.

Embraced by nature.

Just comfortable and at ease.

And now just feeling the sun as it peaks through the clouds.

Or the trees.

That beautiful,

Warm ray of sun.

Moving over the crown of your head.

Sinking in.

This soothing warmth.

As it moves over your facial features.

Your forehead.

Your eyebrows and eyes.

And in between your eyes.

Just melting away the tension.

As it moves over your cheeks and nose.

Your upper lip and lower lip.

And to your jaw and chin.

The sun kissing your face.

Illuminating your skin.

Sinking in and releasing stress.

And anything that your body does not need anymore.

And as this ray of sun.

This glorious,

Warm light moves over the back of your head.

Over your scalp.

And all the tiny muscles in the back of your head.

And over your thoughts and feelings.

Just surrendering.

Letting go of the tension.

Tightness.

The worries.

And allowing it to flow into the earth beneath you.

Bringing a softening and soothing sensation.

As it moves down your neck.

And over your shoulders.

And down your arms.

Your forearms.

Elbows.

And over your wrists.

And to your hands.

This lush,

Golden ray of sun.

Sinking in over your palms.

Over your hands.

Your thumbs and fingers.

And right to the tips of your fingers.

Moving your awareness now to the top of your torso.

This beautiful warmth flowing into your bones.

Over your organs and muscles.

And your collarbones.

Over your chest.

And stomach.

Into your pelvis and genitals.

This glorious warmth swirling.

Flowing through your torso.

As it moves to your back.

Top of your shoulder blades.

And down your vertebrae.

To your sit bones.

Embracing your body.

Moving over areas that might feel.

Uneasy.

Tight.

Stressful.

Allowing.

All to melt away.

And to drip into the earth beneath you.

Bringing a beautiful sensation of relaxation and calm.

As this ray of light moves down your legs.

Your thighs.

And quads.

Over your knees.

And down your shins and calves.

Into your feet.

Your ankles.

Heels.

Arches.

Balls of your feet.

And the top of your feet.

Warming.

Embracing your feet.

Each toe.

Right to the tips.

Your whole body.

Immersed in this beautiful warmth.

Ray of sun.

Bringing peace.

And calm.

Anything that no longer serves you.

Is leaving you.

Dissolving into the earth beneath you.

A beautiful feeling of peaceful.

Calm.

Relaxation.

And as you cradle in the warmth of the sun.

Supported by the earth beneath you.

As you look around your surroundings.

Feeling that beautiful harmony.

Of nature.

Embracing you.

And one another.

The grass.

The trees.

The animals.

The sky.

All living in harmony.

All supporting one another.

Nurturing.

In this beautiful peaceful space.

And here you are.

A part of it all.

Feeling into the beauty.

Of this beautiful space.

And feeling the peace flow through you.

Expanding over all of you.

Embracing the stillness.

Calm.

Peaceful.

Bliss.

Relaxation.

And joy.

Just gently now coming back.

Into this space.

Feeling your feet on the ground.

Your sit bones and back.

Resting against the chair.

Noticing a cool breeze over your skin.

And a slight change in temperature.

As you breathe in and out through your nostrils.

Noticing sounds surrounding you.

Noticing the sensations in your body.

How your body is feeling.

Perhaps softer.

Calmer.

Knowing that at any time for the rest of the day.

You can come back to this moment.

This moment of stillness.

Peacefulness.

And being embraced.

By nature.

And now just gently,

Slowly.

Moving your fingers and toes.

And perhaps swaying from side to side.

Just slowly awakening your body.

And in your own time.

Gently lifting your eyelids.

And drinking in the colours.

And objects that surround you.