Welcome to this mindfulness meditation.
Firstly,
Find a safe space.
You can either sit down or lie down and get yourself as comfortable as you possibly can.
Close your eyes gently and then take a nice deep breath in,
Filling your lungs completely.
Hold it for a moment and then slowly exhale,
Letting go of any tension.
Let's do this a few more times.
With each breath,
Feel your body sinking deeper and deeper into relaxation.
Now,
Bring your awareness to the parts of your body that are touching the surface beneath you.
Feel the support it's providing.
Imagine roots growing from these points,
Grounding you deeply into the earth.
These roots are strong and steady,
Giving you a deep sense of connection and stability.
Start by bringing your attention to the top of your head.
Imagine this warm golden light gently touching the crown of your head,
Filling it with warmth and relaxation.
Allow this light slowly move down,
Relaxing your forehead,
Your eyes,
Your cheeks.
Feel your jaw unclench and your mouth soften.
Let this light flow down your neck and shoulders,
Releasing any tension there.
As the light continues its journey,
Feel it spreading through your arms,
Down to your hands,
All the way down to your fingertips.
Notice any sensations and let the light bring relaxation to every muscle.
Now,
Bring your awareness to your chest and your heart.
Feel your heartbeat and let that golden light fill your heart with peace and calmness.
Allow this soothing light to travel down your torso,
Relaxing your belly,
Your hips and your pelvis.
Feel the muscles in your legs soften as the light moves down to your knees,
Your calves and finally your feet,
Reaching your toes.
Your entire body is now bathed in this warm golden light,
Deeply relaxed and at total peace.
Now,
Imagine yourself standing at the edge of a beautiful,
Tranquil forest.
The sun is setting,
Casting a golden glow over everything.
The air is fresh and filled with the soothing sounds of nature.
As you step into the forest,
Feel the soft,
Mossy ground beneath your bare feet and the gentle breeze on your skin and in your hair.
Walk slowly along a winding path that you see,
Noticing the tall,
Ancient trees around you.
Their leaves rustle softly,
Creating a symphony of whispers that calm your mind.
As you walk,
You come across a crystal clear stream.
The water sparkles in the light and you can hear it gently flowing over the rocks.
Find a comfortable spot there and sit down by the stream.
Take a moment here to connect with the surroundings.
Feel the tranquility of the forest seep into your being.
Look into the water and see that beautiful reflection.
Notice how peaceful and serene you appear.
This,
This is your true self,
Calm and centred.
Now,
Imagine the stream represents the flow of your thoughts.
And as you watch the water,
See any distracting thoughts as leaves floating on the surface.
Allow each thought to float by,
Without trying to grasp or change it.
Simply observe and let it go,
Watching it,
Watching it move downstream and out of sight.
Feel the sense of release and freedom as you let go of each thought.
The more you practice,
The clearer and calmer the stream becomes,
Reflecting the serenity within you.
With your mind now clear and calm,
Imagine a soft light glowing from within your heart.
This light is your inner wisdom.
It's always present and it's always guiding you.
Allow this light to expand,
Filling your entire body with this warmth and clarity.
In this state of deep relaxation and connection,
Ask yourself,
What do I need most at this moment?
Trust whatever answer arises,
Knowing that it comes from your deepest truth.
When you feel ready,
Slowly bring your awareness back to the present moment,
Back to the space where you are.
Taking a few more nice deep breaths in,
Allowing the belly to rise as you're breathing in.
Allowing the belly to fall towards your spine as you're breathing out.
Feel the ground beneath you once more,
Feeling that support.
Noticing the air on your skin and the sounds that surround you.
Gently wiggle your fingers on your toes.
And when you are ready,
You can slowly open your eyes.
Take a moment here to stretch and reorient yourself to the space you are in,
Bringing with you the sense of peace and the sense of clarity from this meditation.
Thank you.
