Thank you for taking the time to look after yourself and treating yourself to a moment in your favorite forest.
Before we get started,
Some background to our practice.
I'd like to share with you the power of the ancient Chinese tradition of Qigong.
In Qigong there are three golden keys.
First of all training your posture or movement,
Second regulating your breath and third cultivating the mind or your imagination.
In this guided meditation we will focus on your imagination to help you feel at ease,
Let go of tension and to recharge your batteries.
You can follow my instructions by standing or if you can't stand or if you are ill,
It works as well if you sit or lie down.
Okay now,
Welcome to the Qigong forest.
It's a forest with many old and beautiful trees.
It's a peaceful forest and all you can hear is the wind in the leaves,
The birds singing and the small stream flowing in the distance.
Take a deep breath in,
Think calm and out again,
Think relaxed.
Breathe in and out again,
Calm and relaxed.
Take a deep breath in again and smell the fresh air.
You can tell that it has rained recently.
You take in the lovely smell of damp earth and old fallen leaves.
It reminds you of your favorite cup of tea.
You can feel the warming sunlight on your skin.
You feel safe,
Calm and relaxed.
Imagine you're a tree,
A tall and beautiful tree.
You feel your roots connecting you to the warm ground.
Your body is relaxed and at the top you can feel that your head is pulled gently to the sky.
Relax your tongue and put it gently behind your upper front teeth.
Feel and enjoy.
Now breathe in through your nose,
Down into your belly and out again through your nose a couple of times.
Once again,
Breathe in through your nose,
Down into your belly and out again through your nose.
If you're standing,
Slightly bend your knees and relax your hips as if you were sitting on a high stool.
Relax your shoulders and relax your arms.
Your arms are by your side.
You breathe in,
Calm and out again,
Relaxed.
Breathe in and out again,
Calm and relaxed.
Now slightly bend your arms in front of you as if you were holding a big but light balloon.
Relax your wrists and relax your fingers.
Breathe into your belly.
Imagine you're a tree in your favorite forest.
You feel very calm and relaxed.
You can feel the wind that ever so slightly pushes you forward and backward.
Let the wind move you slowly,
Forward and backward.
Breathing in and breathing out.
Just focus on your hands and on your breath and imagine you're that tall tree.
Breathing in and breathing out.
Breathing out.
Breathing out.
The wind is moving you slowly,
Forward and backward.
Breathing in and breathing out.
After a while the wind turns and you slowly move sideways with the wind.
Left and right.
Very slowly.
And you're still holding the balloon between your hands.
You're breathing in and you're breathing out.
Left and right with the wind.
Breathing in and breathing out.
The wind is moving you slowly from the left to the right.
And back again.
You can feel the energy in your body.
Now let your arms go and let them hang loosely by your side.
Breathe through your nose into your belly and out again through your nose.
And you feel calm and relaxed.
Breathing in and breathing out again.
Focus on your body.
Can you feel any tension,
Any pain?
Just try to breathe into that pain or into that sensation and let it go.
You feel re-energized and very relaxed.
Now slowly move your fingers and move your toes and come back to where you are.
After the bell slowly open your eyes.
Have a magical day.
