Welcome to this 10 minute guided meditation.
Let's begin by getting comfortable either sitting on a cushion or sitting on your chair.
Keeping a tall spine,
Shoulders relaxed,
Hands resting on the knees or in the lap.
Close your eyes and take a few cleansing breaths.
Exhaling through the nose and exhaling through the nose.
Picture yourself at the edge of the forest at dawn.
You find a path and begin to slowly walk through the forest.
Breathe in the cool,
Crisp air.
Inhale and exhale.
As you fill your lungs with this crisp air,
You begin to relax.
You notice soft light as it filters through the trees.
The path is hard,
Packed earth,
The color of dark red clay.
You feel grounded and safe.
As you continue walking,
You notice the smell,
The damp earth combined with decaying leaves.
You smell the unique scent of a pine tree.
Inhale and exhale.
You're calmed by these forest scents and you feel safe and grounded on this forest path.
As you continue your walk through the forest,
You come upon a meandering brook.
The water is softly flowing.
You notice a group of plants along the brook with tiny orange buds.
You begin to stretch your arms and legs,
Moving slowly,
Gently.
You take a nice big breath,
Inhaling through the nose and exhaling through the nose.
Bending down,
You dip your cupped hand into the brook,
Into the cool water and take a sip.
You feel the water flow over your tongue.
Standing up,
You take a full breath in.
You close your eyes,
Think about the smell of the pine forest and the taste of the cool refreshing water from the brook.
Inhale and exhale.
When you open your eyes,
You notice an opening in the forest.
You see the sun rising beyond a wide expanse of meadow.
You walk forward,
Stepping into the meadow.
You feel awe and wonder as you watch the sun rising.
It is a breathtaking picture,
Soft red,
Muted orange and bright yellow colors burst onto the horizon.
Inhale and exhale.
You continue walking through the meadow,
Feeling alive and loved amidst the green grasses and the brightly colored wildflowers.
The breeze has picked up and the air is beginning to warm with the freshness of a new day.
The breeze flows over your skin and ruffles your hair.
Close your eyes and feel the softness,
The delicate air as it moves over your skin.
Inhale and exhale.
As you inhale,
You notice the coolness of the air in the nostrils.
And as you exhale through the nose,
You notice the warmth of the air.
Around you,
You hear the sounds and melodies of the birds singing their morning songs.
You close your eyes and listen to the sounds of the meadow.
You hear the wind rustle through the trees and grasses.
You hear the sweet sounds of the birds,
Insects buzz by your face.
You feel alive.
You feel joy.
You open your eyes and notice the bright sun and the brilliant blue sky.
You inhale and exhale.
As you walk to the edge of the meadow,
You come to an area where climbing vines entangled in a tree have made a canopy of violet and purple flowers.
You rest under this canopy and you feel your own healing power.
You feel connected to all of your senses,
To the oneness of your being.
You feel calm.
You inhale through the nose and exhale through the nose,
Letting the air wash through the body,
Feeling the calming effects of the breath.
As you sit reflecting,
A brilliant beam of sunlight touches your face.
You feel at peace,
Rested and joyful.
Enjoy how you feel.
Stay bathed in this brilliant bright sunlight.
Know that you are safe and secure in your own being.
Inhale and exhale.
Begin to deepen your breath.
Maybe inhale and bring the arms overhead and exhale.
Let the hands come back through heart center.
Open your eyes and bring some gentle movements to your body.
Come back to the room with a sense of peacefulness and joy.
