Hello and welcome.
Thank you for being here with me today.
This is a gentle nature relaxation and visualization meditation.
There's nothing you need to do,
Just allow yourself to arrive.
Begin by finding a comfortable position.
You may be laying down,
Sitting upright,
Maybe in a chair.
If you feel safe to do so,
Allow your eyes to gently close.
If you prefer to keep them open,
Just soften your gaze and let it rest downwards.
Take a slow deep breath in through your nose,
Feeling the air travel gently into your body.
And on the exhale,
Slowly through the nose,
Releasing any tension you may be holding in the body.
Continue that deep breathing in through the nose,
Filling your lungs,
Stretching your belly,
Stretching your chest.
Deep,
Full,
Nourishing.
And breathing out,
Softening the shoulders,
The jaw.
On every inhale,
Expand.
And on every exhale,
Loosen and soften.
And with each breath,
Allow yourself to land a little more fully into your body,
Letting go of any tension left and continuing to soften.
Feel your body being supported and held by the earth.
Notice the rhythm of your breath,
The gentle rise and fall of your chest,
The subtle shifting and expansion of your lungs.
There is nowhere else that you need to be right now and nothing else that you need to be doing.
Just be here now.
Take a few more slow,
Steady,
Deep breaths here.
Inhaling calm and peace and light.
And exhaling anything you're ready to let go of,
Any tension or stagnation.
Now,
When you feel ready,
Begin to imagine yourself in a dark tunnel.
There is a light at the end of the tunnel and you slowly begin to walk towards it.
Each step bringing you closer to a beautiful place in nature.
As you reach the end of the tunnel,
You emerge.
This place feels safe,
Calm and welcoming.
The temperature is just right for you.
Perhaps it's warm and sunny.
Maybe it's cool and misty.
Or there's rain,
Clouds or even snow.
Try not to overthink it.
Allow whatever feels most comforting to appear.
You begin to step out and walk gently into this environment.
Notice whether you're wearing shoes or walking barefoot.
Feel the earth beneath you.
Perhaps it is grass,
Soil,
Stones,
Sand,
Maybe leaves.
Each step grounds you more deeply into this beautiful place.
Perhaps it is a soft grass field.
A quiet forest opening.
A smooth rock beside flowing water.
Or maybe you can hear a stream nearby.
Perhaps you hear birds or the gentle movement of wind through trees or grass.
You move towards the center of this clearing and allow yourself to settle in.
You may lay down,
Sit or simply be still.
Let your body settle into this beautiful place.
Take a moment here to notice your surroundings.
Take in the colors,
The textures,
The sounds and the feeling of being completely supported by the earth beneath you.
If this place has anything to offer you,
A feeling,
A message,
A sign,
An animal,
Allow it to arrive gently in its own time.
If nothing comes to you,
Allow a sense of permission to rest.
Spend a few quiet moments here.
Resting,
Receiving,
Allowing yourself to relax completely.
Know that you can return to this place whenever you need,
With a breath,
With a moment of stillness.
This place lives within you and when you feel ready,
You can slowly begin to gently return your awareness to your body.
Imagine yourself slowly rising and leaving the clearing.
Walking back through the environment,
Carrying this sense of calm and peace with you.
Walking all the way back to the tunnel.
Giving one last thanks to this beautiful piece of nature that brought you back to your body.
Heading into the tunnel,
Notice your breath again.
Begin to invite small movements back into your body.
Wiggling fingers and toes,
Maybe gently stretching if that feels good,
Or taking a big deep breath.
Ready,
Slowly open your eyes,
Bringing this relaxed grounded feeling with you into the rest of your day.
Thank you for being here with me and taking this time to reset.
Have a beautiful day.
