Hi and welcome to your meditation practice.
Today I will be guiding you in visualization.
So find a comfortable seat.
You can either sit on the floor with your legs crossed or maybe on a chair.
Just make sure your feet are firmly pressing onto the floor.
And also know that at any time when you're not comfortable you can readjust the way you're sitting.
And now when you're ready just close your eyes.
Let's start by taking a few deep inhale and exhales.
Maybe a few through the mouth.
Just to arrive.
To make your way mentally and physically to the present moment.
Your spine is long.
Your shoulders are relaxed.
The muscles of your face are relaxed.
Your eyes are relaxed.
Take a few moments to just be in silence with yourself.
Great.
And now let's start to imagine yourself in a forest.
You are in a beautiful park.
A nature surrounded only by trees.
Maybe it's a park where you've already been.
Or maybe it's a place you just imagine in your mind.
You make it the most beautiful park.
Filled with all kinds of trees.
And there's a nice temperature outside.
And you just notice the surroundings.
The warmth of the sun on your skin.
You just look around and you feel peaceful.
At ease.
You take a moment and you just feel the air around you.
Maybe you hear a few birds chirping in the background.
And now you're ready.
You find a nice trail that you want to explore.
And you find the path of your trail.
And you take the path and you start to walk.
You walk forward.
You notice maybe a few leaves on the floor.
A few rocks.
And you start to walk on the trail.
And then you notice your backpack.
You have a backpack on your shoulders.
And as you walk you feel that your backpack is quite heavy.
It's slowing you down.
And as you keep walking you go up and up.
Maybe the trees change.
And now you start to reach with one hand inside your backpack as you walk.
Almost as if you could just reach back.
And you find the backpack and you find something that you want to let go of.
Maybe an inhabit.
Maybe something you tell yourself that you know it's not true.
And you take the thing or you just imagine grabbing whatever you need to let go of.
You take it from your backpack and you just release it on the floor.
And you keep walking.
And as you keep walking you reach with your hand in your backpack again.
And you take out something else.
Maybe an emotion that is dragging you down.
Maybe it's a person.
Someone you know is not deserving your energies.
Maybe it's a limiting belief.
Something that you know that is just limiting you.
That is not true.
That is in your way of making you reach your full potential.
And so again you reach in your backpack and you start unloading your backpack.
You start releasing anything that is in your backpack that no longer serves you.
And as you do that you keep walking and you notice that you're getting lighter and lighter.
That you're moving forward with more ease.
Because your backpack is getting lighter.
And so for the next few moments I invite you to really just look around in your forest.
Imagine the trail you are on.
And then anytime that something arises,
Something that you know that you want to let go of.
That you recognize that you have observed in the first week that is not serving you anymore.
And you just reach with your hand in the backpack.
You take that thin or that emotion.
You just imagine that emotion.
You see it in your hand.
You imagine it.
Maybe it's a person.
And then you let it go.
And maybe if it's a person you almost turn.
Or it's a person that you see and you tell them goodbye.
And you tell them thank you.
For the lessons you've taught me.
You were there for a reason.
But now I'm ready to let you go.
I'm ready to proceed on a trail on my own.
I do not need to listen to what you have to tell me.
Then you smile.
You acknowledge the thought.
The person disappears and you keep walking forward.
And now slowly you start to see the top of your trail.
The top of the mountain,
Of the hills,
Whatever you are.
And you see there is an opening.
And as you walk you find a nice rock where you can sit on.
And from there you can see the horizon.
You can see all the forests,
The trees around you and beneath you.
It's a beautiful sunny day.
And as you just look around you feel peaceful.
You feel at peace.
Your backpack is empty.
You were able to complete the trail at ease.
With no heavy baggage bringing you down.
And as you look around you,
You're filling yourself with new energy.
Take one deep inhale.
Feeling the energy of Mother Nature.
You feel one with nature.
You feel proud about the accomplishment of walking up the trail getting lighter and lighter.
In your spirit,
In your mind,
In your body.
Take a few moments to just enjoy the view.
And if at any point any thought arises,
Just notice it,
Acknowledge it and then let it go.
No judgement.
Let it go and you go back to your breath.
And now slowly start to deepen your breath.
Bring your movement back into the body.
Wiggling your toes,
Your fingers.
Making small movements.
And when you're ready you take one more moment in silence for yourself to once again acknowledge what you have accomplished.
And how do you feel in this exact moment?
Maybe the relief.
Just take a moment.
And then when you are ready,
You're going to slowly open your eyes coming back into the room with a new sense of lightness,
With a new sense of purpose.
You have slowly started a process of letting go old habits,
Old patterns that do not serve you anymore.
Take one deep full inhale through the nose.
And exhale with a sigh through the mouth.
One more time.
Inhaling through the nose.
Exhaling through the mouth.
And then whenever you're ready you can open your eyes and come back into the room.
