A Retreat Into The Natural World

A short affirmation meditation by Sanaz. Daily affirmation meditations between 2 - 4 minutes to clear your mind and calm your nervous system. By listening to this recording as many times as you wish, you will notice a significant change in your mood and energy, your thoughts will slow down, and you will think more clearly, feeling relaxed and at ease within yourself.

These 4 minute practices take me over an hour to write, practice, record, edit and post. They are a gift from my heart to yours. Your generous donations help me create more heart-centered recordings for you.

With gratitude in your continued practice and support.

Sanaz

Transcript

A retreat into the natural world Hello dear friend,

Settle into a comfortable position.

Let your body be supported by the earth beneath you,

The chair,

The floor,

The ground itself.

There is nowhere else you need to be right now.

Gently close your eyes or soften your gaze.

Take a slow breath in through the nose and a long,

Steady,

Smooth exhale through the mouth.

Again,

Inhale as if you are breathing in steadiness.

Exhale as if you are letting go of what no longer needs to be held.

Now in your mind's eye,

Begin to move away from the noise of the day.

The lists,

The expectations,

The constant pull outward.

Imagine yourself retreating into the natural world.

Go to a place where you feel most alive.

Perhaps it is a peaceful forest,

Tall trees standing like quiet elders,

Their roots reaching deep,

Their branches reminding you how to reach while staying grounded.

Maybe it is the mountains,

Vast,

Ancient,

Unshaken by the noise of urgency.

Let them remind you that strength does not rush and stability does not need to prove itself.

You may wish to find yourself in a closer setting,

Your local park,

A familiar path,

A bench you've sat on before.

Nature does not need to be far away to be deeply healing.

And if it is the ocean that calls you,

Let it roar through you.

Let the waves move what has been stuck inside your chest.

Let the rhythm of the tide teach your nervous system that it is safe to ebb and flow,

Push and pull,

Expand and contract.

Wherever you are,

Notice how nature receives you without question.

No fixing,

No judgment,

No timelines.

Feel the ground beneath you.

Feel the air on your skin.

Listen.

Maybe to bird songs,

The wind's whisper,

To water lapping at the edge of wonderment,

Or simply to the quiet that holds everything sacred.

Allow yourself to be reverent in the presence of this wonder,

In an awe that softens you.

Here you do not have to perform.

You do not have to be productive.

You do not have to have it all figured out.

You belong simply because you are here.

Take a breath in and imagine nature breathing back into you,

Steadiness,

Patience,

And resiliency.

Take a breath out and offer something back,

Your gratitude.

Stay here in the colors of blue and green for a few moments longer,

In the silence or sounds that soothe your mind's landscape.

Now gently begin to return to this space.

Bring your sanctuary of a place with you,

Not as an escape,

But as an inner refuge you can visit any time.

Before you open your eyes,

Let these words land softly.

With one full breath,

I go where I feel most alive and nurtured.

When you're ready,

Wiggle your fingers and toes.

Open your eyes.

Carry this calm with you,

Step by step,

Breath by breath.

You are not alone.

Take this with you.

I go where I feel most alive and nurtured.