Finding yourself a comfortable seated position,
Whatever feels best for you,
Adjusting your body in whatever way you need to do so in order to be fully relaxed throughout this meditation.
Only closing your eyes if it feels safe to do so and taking a big grounding breath,
Inhaling through your nose and exhaling through your mouth.
Another deep inhale through your nose,
This time noticing the expansion of your belly and the expansion of your rib cage and exhaling through your mouth.
One last time,
This time expanding the length of your breath,
Counting up to five as you inhale,
Holding at the top for a moment and counting down from five as you exhale.
We're going to inhale for one,
Two,
Three,
Four,
Five,
Pausing at the top for a moment and exhale for five,
Four,
Three,
Two,
And one,
Letting your body and mind fully relax.
As we go through this meditation,
Your mind may wander and that is okay.
Just gently guide it back and reconnect with your breath.
Begin by imagining yourself walking through a lush,
Green,
Moss-filled forest.
In this forest,
There are an abundance of birds singing,
Trees,
A light breeze,
Butterflies,
And even peeking in from a break in the trees lies a golden beam of sunlight.
This may seem like a normal,
Maybe more alive than normal forest,
But there is something mysterious and special about it.
As you walk along the pathway amongst the trees embedded in the aliveness of nature,
You start to notice several open doorways hidden within the stumps of the trees.
As the curious being you are,
You begin exploring.
Inside each doorway lies a moment of your life or an experience you have had.
Some may be good and some may be painful,
But you are curious and so you continue exploring.
Without judgment,
Just simply observing what you are noticing.
Recognizing these different moments and experiences you have had throughout your life,
Knowing they all had or continue to hold a purpose in your life.
You continue to be curious as you walk along the path,
Coming to several more doorways,
Taking all these unique experiences in.
Sit with them for a moment.
Live without judgment.
Now take a deep breath here.
As you continue walking along this path,
You come to an opening,
A lightness where the trees become more sparse and the breeze becomes more heavy.
Again,
Taking a deep breath,
Sitting with this experience for another moment,
Allowing space for whatever needs to come up for you right now.
Any emotions that may have been weighing you down,
Different experiences or situations,
Allow whatever needs to come through for you to do so now.
This is a safe place.
Now slowly coming back to your body,
Recognizing all these different experiences as part of your journey.
Take a deep breath here,
Feeling the expansion in your belly,
In your rib cage,
Into your heart space,
Your collarbones,
All the way to the crown of your head.
And then fully exhaling the breath,
Surrendering completely,
Letting it all go,
Letting the air flow out of your body.
And slowly coming back to this room.
Taking another deep inhale here,
Counting up to five as you inhale with a pause at the top and down from five as you exhale.
Inhaling through your nose for one,
Two,
Three,
Four,
And five,
Holding at the top,
Contracting your abdominal muscles as you hold this breath.
And exhale for five,
Four,
Three,
Two,
And one,
Out of your mouth fully and completely letting all of the air out of your body.
Slowly bringing sensations back to your body with some gentle movement in your fingers and in your toes.
Bringing sensations to all of your body right now,
Coming back to this room fully.
Bringing complete awareness back to your body.
And when it feels right to do so,
You can open your eyes.
Taking a moment here to look around your room or wherever you are right now,
Observing those surroundings and then taking a moment for yourself.
If it feels safe to do so,
Place one hand on your belly and one hand on your heart.
Letting yourself know that everything you have experienced in your life up until this point is everything you needed to experience because it has brought you to where you are today.
Whether pain or joy,
All our experiences are important for creating us and who we are right now.
Allowing us to become and understanding who we are and what we are capable of.
Bringing that gratitude deep within your body and carrying that with you every day.
So whenever you experience a challenging moment in life,
You can just remember that it is all part of this beautiful life you have.
It is all part of this journey.
Sending you all so much love and gratitude.
Have a beautiful day.
