Hello,
My name is Sam.
Let's begin by finding a comfortable position in a quiet spot.
You can sit or lie down,
Whatever feels best for your body today.
If it feels good,
Close your eyes and take in a nice deep breath.
Breathe in through the nose and sigh the breath out through the mouth.
Breathe in deeply once more,
Filling up your belly with breath and then sigh,
Letting go of all the breath at once.
Notice how your jaw relaxes as you do this.
Take one final breath like this and allow your entire body to soften as you exhale.
Notice how your legs and arms feel a little heavier and your whole body sinks further into the surface beneath you.
Feel your shoulders releasing tightness as they fall away from the ears and the chest gently opening as the tension eases from around the neck area.
Enjoy this feeling of stillness and relaxation.
Imagine you are a beautiful butterfly with brightly coloured wings fluttering gently in the sky.
It's a perfect summer's day with a bright blue sky and the occasional fluffy white cloud.
You reflect how the clouds are so still and peaceful.
You can feel the gentle warmth of the sun on your wings and it's deeply comforting.
From up here you can see the green fields below dotted with lots of different coloured flowers.
There are tall red poppies and even taller yellow sunflowers.
It's a sea of colours and you can smell their subtle perfume gently pervading your senses.
There's a very gentle breeze in the air that carries you along on your adventure.
As the wind touches you it gently blows away any worries and any stress that you feel.
How wonderful it feels to be free.
No cares or worries.
Your mind is clear and calm.
It's so peaceful and this makes you feel so happy and grateful.
There's so much beauty to see from up here and you enjoy each moment.
Allow yourself to glide through the air towards a wooded area.
The trees are tall and a deep green in colour.
Their leaves make a gentle wrestling sound in the breeze.
You can hear the birds chirping from their nests singing their happy tunes to each other as they go about their day and the occasional woodpecker knocking on the tree trunk.
As your hearing expands you notice sounds further in the distance.
Sheep bleating,
A dog barking and the sound of a babbling brook.
You decide to head towards the sound of the water and you see a winding stream.
The water is sparkling in the sunlight as if it were made of diamonds.
The stream meanders through the wood passing over rocks and stones splashing here and there.
The sound of the water is so relaxing,
The constant movement so soothing.
You might like to land on a nearby flower and watch the water for a little while,
Basking your wings in the sun and enjoying the view.
It feels so good.
Nature is wonderful.
It's so calm and peaceful.
You think to yourself,
I am at peace.
You notice how the air tastes and smells so fresh.
It's delicious to breathe it in.
Take a deep fill of this delicious air so that your lungs expand and then let it go.
Breathe in again and this time you might have the desire to stretch or start to move your body,
Just go with the flow.
And little by little you become more and more awake.
Eventually when it feels like the right time,
Allow your eyes to open.
I hope you enjoyed this meditation and I wish you all the best.
