Welcome to a time in nature,
Embodying the seasons with Sami Erin.
So begin by settling into a comfortable,
Supported space.
Wiggle around to release any tension you're holding.
And then take a full in-breath.
As you exhale,
Visualize that you're releasing all tightness in your body as you bring your spine and shoulders into alignment.
Take another full breath,
And as you exhale,
Imagine that all the busyness in your brain could also just settle,
As if your out-breath could draw those thoughts down to the floor around you.
Bring your awareness to your feet,
Ankles,
Lower legs,
And release any gripping there.
Let your legs feel heavy and weighted with gravity.
Take a full inhalation,
And as you exhale,
Let go any gripping through your hips and thighs.
Feel heavy and relaxed through the low back and bottom.
Notice your belly and chest,
And let go any tightness there.
Feel an expansiveness in each in and out breath.
Release any tension through the shoulder blades and the upper back.
And then move through some gentle neck rolls while you release tension through the throat,
The back of the neck,
The jawline,
Around the TMJ area,
And through the mouth and lips.
With your next in-breath,
Notice the sensation of air moving past your nostrils into the nasal passages and sinuses.
Feel the relaxation around your face,
Through your cheeks,
The bridge of your nose,
Through your eyes,
Eyeballs and eye sockets,
Through the temples and your forehead.
And take one more full breath as you release and relax your entire body.
With your awareness at your heart,
Let your thoughts flow over your life as it is right now.
What are your goals and dreams?
What are you most passionate about and how are you pursuing it?
What is permeating your life and your everyday activities?
And then softening your thoughts,
Draw your attention to your forehead,
To your brain and your memories.
Tune into your inner gaze and visualizations and relax any activity through your eyes,
Through the muscles behind the eyes,
Even the optic nerve.
Over the next few breaths,
Let your mind meander to memories of your favorite places in nature.
Remember where you were,
The setting,
The details of the places,
Who you were with and what were the circumstances of your time there.
With a full inhalation,
Settle your thoughts on one place that's calling your attention right now.
One of these places in nature that feels most interesting or comforting.
Imagine that within your visualization,
You could actually step into this place,
That you could find a comfortable spot to sit or stand where you feel supported and safe.
Take one more full breath as you look around and come fully into this setting.
And then imagine this area in the fullness of a hot summer's day.
Notice whatever details come to mind.
What's nearby?
What's further away?
What do you see at the horizon?
How does summer feel?
Could you imagine that you fully embrace this season throughout your body and all your senses?
As you inhale,
What do you notice about the quality of the air?
What does the texture of the summer breeze feel like against your skin?
What's your perception of the sunshine and the heat?
And how does summer feel to you?
Imagine in your visualization that you close your eyes and take a full in-breath.
And on the out-breath,
You open your eyes and notice that you're in the same place,
But now it's full-on autumn.
As you look around and see what's changed,
Allow yourself to embrace this season throughout your body and all your senses.
As you inhale,
What do you notice about the autumn light and air around you?
What's the sensation of the wind against your skin?
What fall colors catch your eye?
And what's happening to the trees and the plants,
Wildlife in this autumn season?
How does autumn feel in this place?
And then in your visualization,
Close your eyes and take a full in-breath.
And on the out-breath,
You open your eyes and it's winter in this same place.
And now you notice winter's temperature and the wind on your breath and face.
You imagine what clothing you need to wear to be comfortable and how your body is reacting to the cold.
You draw your attention to what has changed since autumn and you let your mind meander over the details.
With each breath,
Notice a different area or aspect in front of you,
To the sides and even behind you.
How does winter feel?
And then once again,
In your visualization,
Close your eyes and take a full in-breath.
And on the out-breath,
You open your eyes and emerge into springtime.
Imagine that all your senses are in full bloom as you drink in the sights and smells and activity around you.
Everything is waking up to new life,
To growth,
To a fresh start and lush colors.
Visualize that you too embody the metaphors and emotions of springtime,
That your life in this moment is lush,
Green,
Full of new growth,
Purpose and promise.
Let each in-breath draw in a different aspect of springtime and notice how it feels in your mind and your heart.
Then close your eyes again.
Take that deep breath and coming out of your visualization,
Draw your awareness to wherever you actually are right now.
You notice the sensation of your physical body and the ground that sits beneath you.
You're aware of the sensation of the air around you,
The texture of it in your nostrils and on your face.
And you notice the actual season.
What season are you in in this moment,
Physically,
In this place,
In this time?
And what season you and your life and your goals and dreams and passions are embodying right now.
Are you in the fullness of summer,
The glory of autumn,
The stillness and rest of winter,
Or the creative hustle and bustle of springtime?
And how does it feel?
Is there a thought that you could recognize the circle of seasons,
Even within your own life and activities?
And for the next few breaths,
Visualize your life over the next few seasons,
Both physically and metaphorically,
And notice how that feels.
And then gently begin to come back into the sensations of your everyday body.
Softly open your eyes and notice your surroundings and the season.
Sit as long as you'd like,
Letting your thoughts move through and around the circle of seasons and the lessons from nature.
May you take the deep connection you have with the natural world out into the rest of your day and share its essence with everyone you meet.
