Welcome,
Dear soul,
You've arrived at this sacred pause in time,
A sacred space just for you to breathe,
Reconnect,
To remember.
This is more than a meditation,
It is a return,
A return to presence,
A return to the earth beneath you,
A return to the vast truth that you are not separate from the world around you,
You are part of it,
You are not a single wave alone in the ocean,
You are the ocean expressed as a wave.
Thich Nhat Hanh called this truth interbeing.
To interbe means to know that nothing exists independently.
You see,
We are all threads of the same tapestry,
Woven through time,
Space,
Elements and love.
The air you breathe right now has been breathed by the trees,
The ancestors,
The animals and all beings.
You are never alone.
Let this meditation be a gentle invitation to come home to that truth.
Now begin to find your most comfortable position,
Whether you are seated on a cushion,
Lying down or sitting comfortably in a chair,
Allow your body to feel supported,
You may place your hands gently over your heart or allow them to rest on your lap.
Soften your gaze or close your eyes.
Now take a deep breath in through your nose and a long,
Slow exhale through your mouth.
Again,
Breathe deeply,
Dear soul,
Feel your belly rise and as you exhale,
Let your shoulders melt down,
Let your breath begin to slow and soften.
This is your time now,
There is nothing you need to do,
Nothing you need to fix,
Just be here.
Let's begin by anchoring ourselves in our breath,
Your gateway to presence.
Breathing in,
I know I am breathing in.
Breathing out,
I know I am breathing out.
Inhale,
Awareness,
Exhale,
Release.
Breathing in,
I arrive in this moment.
Breathing out,
I am home.
Feel the breath entering through your nose,
Cool,
Clean,
Alive,
Feel it travelling down into your lungs,
Expanding your ribs,
Nourishing your cells.
With each exhale,
Feel your body soften more,
Letting go of the day,
Letting go of tension,
Letting go of the stories.
Let each breath bring you more deeply into your body and more deeply into this present moment.
Gently begin to follow the full length of your breath,
As you do this,
Feel the pause between the inhale and exhale,
Feel the stillness of the breath,
The stillness that is always there.
With each breath,
Say inwardly,
Breathing in,
I am alive.
Breathing out,
I am at peace.
Breathing in,
I feel the present moment.
Breathing out,
I trust this moment completely.
Breathe and rest here for a minute,
Observing your breath coming in and out.
Now,
Gently begin to imagine yourself walking through a quiet forest.
The air is crisp and fragrant,
With pine and wild herbs.
The sunlight filters gently through the canopy above,
Casting a golden light upon the earth.
Bird songs fill the air.
You hear the gentle rustling of leaves in the wind.
And each step you take feels soft,
Grounding,
Connecting you more deeply with the earth.
You are not rushing,
You are not going anywhere.
You are simply walking and being.
Each step a prayer,
Each breath a return.
Pause now beneath a towering tree.
See its roots stretch deep into the earth,
Connecting you with the roots of all the other trees.
This tree is not alone,
And neither are you.
Place your hand on its bark,
Feel the rough texture,
Feel the pulse of life moving beneath its surface.
As you breathe with the tree,
With each breath,
You begin to sense the connection.
You are breathing in oxygen that the tree has given.
The tree is breathing in the carbon dioxide you release.
There is a sacred exchange happening,
An eternal dance of giving and receiving.
Now you feel your awareness expand.
You begin to feel the roots beneath your feet,
Stretching far and wide.
You feel the heartbeat of the earth beneath you.
You feel the sunlight touching your skin,
The same sunlight that nourishes all life.
You hear the wind,
The same wind that has moved across mountains,
Deserts,
And oceans.
You are not a separate being walking through the forest.
You are the forest.
You are the soil,
The trees,
The sky.
You are the flowing stream.
You are not apart from the earth.
You are part of the earth.
You are not walking in nature.
You are nature,
Awareness of itself.
Sit quietly in this space,
Allow your boundaries to dissolve.
You are the warmth,
Merging with the sounds of the birds,
The breeze,
The warmth of the sun.
Repeat silently,
I am interconnected with the earth.
I am interconnected with all beings.
I am not separate,
I belong.
Let these words ripple through your energy field.
Feel their truth,
Not as a thought,
But as an inner knowing in your body.
You are not alone,
You are one with all that is.
Rest here,
Breathing,
Witnessing,
And being.
Now gently return your awareness back to your breath.
Back into your body,
Still resting in peace.
Place one hand on your heart and one on your belly.
Feel the rhythm of life within you.
Feel the quiet pulse of your being.
Let's reflect gently.
With simple,
Mindful phrases.
Breathing in,
I see that I am made of the earth.
Breathing out,
I bow to the earth in gratitude.
Breathing in,
I touch the present moment.
Breathing out,
I honor their journey in mine.
Breathing in,
I smile to the miracle of life.
Breathing out,
I send peace to all beings.
Breathing in,
I am part of the cloud,
The river,
The soil.
Breathing out,
I see myself in all things.
Now silently whisper these affirmations.
I am never truly alone.
I am always supported.
The earth walks with me.
I breathe with the world.
I am connected.
Let the feeling of interconnectedness begin to expand beyond the forest now.
Into your family,
Into your community,
Into your daily life,
Into the oceans,
Into the stars.
And all time,
Let your heart feel how deeply held you are in the fabric of life.
You may gently bring some small movement into your body.
Perhaps wiggling your fingers and toes,
Rolling your shoulders,
Letting yourself feel the aliveness within you.
Place both hands over your heart.
Whisper softly to yourself,
I am not separate.
I am not alone.
I am part of all life.
I am home.
I am home.
As you begin to return to the rest of your day,
Carry this gentle truth with you.
Let your actions be rooted in compassion.
Let your words flow with understanding.
Let your heart beat in rhythm with the world around you.
You are the breath of the earth.
You are the laughter of the sky.
You are the still in the mountains,
The depth of the ocean.
You are not in the universe.
You are the universe awakened.
Walk gently,
Beloved soul.
Walk with presence,
With reverence.
With love.
Breathe in,
I am here.
And breathe out,
I am home.
Blessings to you on your journey,
Dear soul.
Namaste.
