Body scan in a peaceful forest.
This meditation is guided by Elisa Riutta,
South Coast Mindfulness.
Welcome to this guided meditation focusing on a soothing body scan set in a peaceful forest.
Beginning by finding a comfortable position,
Either seated,
Standing or lying down,
And gently closing your eyes if that feels okay,
Or maintaining a soft downward gaze.
As you settle into your posture,
Take a moment to sense yourself in this space you are in,
And the connection your body makes with the floor,
Chair,
The air of the room,
Making it your intention to lay everything aside,
Your tasks,
Your relationships and all that does not need a response right now,
But can be picked up later on if you will.
Silently extending the wish to look after your body and your mind during this practice.
Beginning by bringing your attention to your breath,
Taking a couple of deeper breaths,
Inhaling and exhaling fully.
With each breath,
Imagine yourself being transported to a serene forest,
Surrounded by tall trees,
Lush greenery and the gentle sounds of nature.
Bringing your awareness to the top of your head,
Noticing any sensations present,
And then gradually moving your attention down to your forehead,
Eyebrows and eyes,
Observing any tension or relaxation,
Letting go of any judgment over your experience,
And releasing the breath to find its own rhythm,
Moving your focus to your cheeks,
Jaw and mouth,
Allowing any tension to soften with each exhale,
Like a gentle breeze rustling the leaves of the trees in the forest.
Now guiding your awareness down your neck,
Shoulders and arms,
Feeling the sensations in your upper body and imagining the peaceful energy of the forest filling your body with each breath.
As your attention moves down to your chest now,
And upper back,
Noticing the sensation of your breath expanding and releasing,
Like the branches of the trees swaying gently in the wind,
Slowly bringing your focus to your lower back,
Abdomen and hips,
Letting the breath to carry you,
The calming stillness of the forest surrounding you,
Providing support and comfort to hold any tightness or discomfort that might be present.
Guiding your awareness further down to your thighs,
Knees and lower legs,
Just noting in these areas what is arising in this moment,
Even anything that feels challenging,
Or if there isn't much to notice,
Letting this be so.
We are simply bringing awareness to different areas in the body,
Holding in our awareness just what is there,
And without a need for there to be anything different.
And now continuing to guide your breath into the areas in the lower body,
Letting the healing energy of the peaceful forest settle into the legs and from the legs to your feet,
Feeling the grounding connection between the soles of your feet,
The undersides of your toes and your heels,
And the earth beneath you,
As if your feet were resting on the soft forest floor,
Taking a moment to sense the whole length and flow of the breath,
Breathing in the calm wisdom of the tall trees,
From the treetops down to the roots in the ground,
And with each out-breath releasing into the connection with the earth,
How rest and rejuvenation envelopes your entire body.
When you feel ready,
Slowly opening your eyes,
Connecting with your surroundings,
Letting the soothing energy of the peaceful forest to stay with you as you transition to the next moments of the day,
Knowing that wherever you are,
Whenever you need a pause,
Mindful awareness is here for you to connect with yourself with compassion and understanding.
Feet on the ground,
One breath at a time.
May you go well.
