Hello my dear mindfulness friends.
Welcome to the tree meditation.
Finding a comfortable and a wakeful posture.
You can choose to stand or sit on your chair or mat.
Or even lie on your bed.
I call this as tree meditation.
But it doesn't mean you must stand.
Finding a best place where you can practice mindfulness.
Really taking care of yourself.
When you are ready,
Gently closing your eyes.
Allowing your gaze.
At the beginning,
Bring your field of awareness to your body.
Your whole body is standing or sitting or lying here.
Feeling the space your body takes up.
At a certain point,
I'm inviting you to pay attention to each part of your body.
Your head,
Face,
Neck,
Your shoulders,
Arms.
Lower arms and your hands.
Your chest,
Abdomen,
The belly.
Lower back.
Pervious area.
Your buttocks,
Hips.
Thighs.
A sense of heaviness and gravity.
Knees.
Lower legs.
All the way down to your feet,
Your toes.
Sensing your body.
We are not thinking of any sensations.
Really feeling it.
Savouring any sensations.
So when you are ready,
I'm inviting you to bring a tree to your mind.
It can be a tree before your window,
In the park,
On the street.
Imagine you are that tree,
Deeply rooted.
A sense of strength and stability.
Your feet,
Legs and the pervious area are strong and deep roots.
Your back and shoulders become the trunk.
Your hands,
Arms,
Neck and head become branches.
Opening and extending to the sky,
To this world.
So really feeling your body and the tree become the one.
You are a tree,
A breathing tree.
Breathing in some fresh air and when you breath out,
Your roots sink a little deeper into the earth,
Into the ground.
Noticing some birdsong around you.
Some are loud,
Some are gentle.
Some make you happy,
Some make you sad.
Or even neutral feelings.
Acknowledging these changing sounds and your changing emotions.
And then watching clouds in the sky.
Some are dark,
Some are light.
Some are low,
Some are high.
You stand here,
Deeply rooted.
Rain,
Wind,
Sunlight,
Snow.
No matter how is the weather.
You just stand here,
Breathing in and breathing out.
Your leaves are shining green in summer and are too red and yellow in autumn.
When winter is coming,
You lose your leaves and bear on the ground.
But soon you will wear new green clothes.
Some citizens and tourists may like you,
Take pictures next to you.
Others may judge and criticize you or ignore you.
You notice and just stand here,
Deeply rooted.
You are yourself.
A breathing and rooted tree.
So everything is changing.
Inside you and also outside you.
You just stand here,
Deeply rooted,
Strengthening your roots and growing your trunk and branches day by day,
Year by year.
So really feeling your inner strength,
Your inner growth.
And at a certain point,
Perhaps taking a deep breath.
When you breath out,
Letting go of that tree and then returning to yourself,
A person.
But also keeping that sense of strength,
Stability inside your heart.
So no matter what is happening in your life,
Happiness,
Sadness,
Anger,
Anxiety,
Fears.
You can always just be here.
And breathing out,
Allowing things as they are and being yourself.
Finally,
I'm going to read a poem to you.
See if it's possible to keep a connection with your body or your breath as you listen to it.
Go among trees and sit still.
All my steering becomes quiet.
Around me like circles on water.
My tasks lie in their places.
Where I left them,
I sleep like cattle.
Then what I'm afraid of comes.
I live for a while in its sight.
What I fear in it leaves it and the fear of it leaves me.
It sings and I hear its song.
