I'd like to invite you to position yourself comfortably now.
And you're going to be using my voice as a guide,
But this is your experience.
I'm going to be inviting you to imagine a beautiful waterfall,
Spending time listening and visualizing this beautiful waterfall and a lovely flowing river.
So as you connect in with your breathing,
Take a few moments to notice the gentle rise and fall of your breathing.
And you don't need to change it in any way,
You're just giving it your full attention.
The expansion in your chest as you breathe.
And there's a soothing feeling as your attention draws within,
Leaving all the everyday activities to take care of themselves.
And this is your time.
And so the breathing is soothing,
Calming.
I'd like you to bring your attention now to the area of your shoulders,
Just allowing them to soften.
Relax.
Bringing your attention now to the area of your stomach and your hips,
Allowing them to soften,
To open and relax.
Bringing your attention to your feet,
The soles of your feet,
Noticing a warmth or a tingling sensation in your feet,
Finding that soothing and calming.
You're breathing easily and comfortably as your attention is focused within.
And from that quiet and still place,
You can allow for your imagination to open up to the most beautiful place,
Sacred place in nature.
Opening up to water,
Rocks,
Ferns.
Visualising yourself there now.
Finding a place to rest back and to notice the stream flowing gently across the rocks,
The boulders.
Noticing the colours and the textures.
You can hear the gentle flowing of the water.
It's a happy sound,
Delightful to your ears.
And you notice a beautiful big weeping willow tree.
You notice the shapes that it makes as it bows into the water.
And so there's a sense of being able to release for yourself any emotion,
Just allowing for that to float by,
Flowing through the water,
Letting it go.
Letting that flowing stream carry away any concerns or worries that you may have.
Finding it soothing and calming.
Breathing easily and comfortably.
And I wonder how your river appears to you now.
And you can bring your senses,
Your sense of smell,
Your sense of sight,
Hearing,
Touch,
Bringing them to your fullest attention.
Feeling the textures on your feet and your hands.
Enjoying that fine sensations that you can notice.
Notice how many sounds that you can hear.
Distinct bird song,
The sound of the water.
The different volume the waterfall makes.
And it's as if you can fine tune all your senses acute.
And so you can enjoy that experience fully.
Your body alive,
Invigorated,
Vibrating to all that beautiful sound,
Sights,
Touch,
Taste.
And you find that you can bring that astute sense of presence back with you into your everyday life.
That you can notice more clearly colors,
Textures,
Tastes,
Sensation.
That you can bring that into the present day life.
That you're aware more fully and in being aware you're so connected.
That you can appreciate every moment,
Giving your full attention to every moment,
Exquisite moment by moment.
And so there's an inner glow and smile as you realize this is possible for you.
And that you can bring that back,
Discover all the beauty that is around you more and more.
And so I'd like you to bring yourself back again aware of your body.
Bring your attention to your fingertips.
That you can feel the pulsing in your fingertips alive,
Strong.
And that you can feel the pulsing in your toes.
Your attention can be in your body experience now.
Wow,
What a body,
What a physiology that you have.
And the experiences that you can enjoy.
So bringing that presence back fully in your body now.
Opening your eyes awake,
Alive,
Vibrating and vibrant being.
And taking in a deep breath.
And as you exhale,
Fully back in the here and now.
