Hello and welcome to this 30 minute guided forest visualization meditation.
Taking the time to find a comfortable position,
Making sure you're seated in a comfortable chair.
You may like to rest your hands on your lap or by your sides.
You may also like to ensure your feet are about a shoulder width apart,
Resting on the floor.
Also making sure your spine is nice and aligned,
Back is straight.
Time to become conscious of your breath and your body.
Inviting your body to enter a place of stillness and calm.
Also making sure the environment you're in is free from distractions,
That you have this time for yourself to settle in.
Also making sure if there are any other adjustments you need to make yourself just a little bit more comfortable.
Now and throughout the meditation,
That you have the freedom to create a safe space for yourself as you need.
Connecting as well with the surface of the chair,
Your legs and torso seated on the surface of the chair.
Connecting with this cushioning on the surface.
When you feel ready,
Allowing yourself to slowly close your eyes.
Beginning your meditation by just becoming conscious of your breathing.
Perhaps breathing slowly in through your nose,
In the air entering your nostrils.
Knowing that there's no need to control the breath in any way.
Just tuning in to the speed of your breath without judgement.
Noticing where your breath falls in your body.
Maybe you feel the tension in your chest on the inhale.
And a slow release on the inhale and the exhale.
Filling your lungs with oxygen to pinpoint whether there may be any tension or tightness.
It might be in your throat,
It might be in your chest or your stomach.
Tuning in to your experience and just allowing yourself to feel where there might be any tension or softness.
You may like to place a hand on this tension.
Whether it's your upper chest,
Your lower chest or your stomach.
You may like to place one hand or even both hands on this area.
Just allowing yourself to anchor into this awareness.
Again there's no need at all to control the breath.
Just allowing it to unfold naturally.
You may also observe some thoughts that begin to arise as you tune in to your breathing.
Allowing yourself to just observe these thoughts.
About things that are coming up or anything.
Simply observe these thoughts without judgement.
As if each thought is a leaf flowing through a river.
As one leaf flows down the river,
More leaves continue to flow with it.
And they just come and go.
Allowing your mind to evolve naturally and flow naturally.
Becoming aware of your senses now.
Inviting you to explore each of your five senses in turn.
Starting off with your sense of sight.
So with your eyes closed you may like to observe any textures you see.
Or any colours you see.
Maybe unique patterns or colours.
Or any unusual textures.
Any brightness.
Darkness.
Dark lights.
Tuning in to your experience as you connect with your sense of sight.
Tuning in for a few moments now.
To your sense of touch.
You may like to simply place your hands somewhere on your body.
That makes you feel a sense of calm and ease.
You may like to place one hand or both hands on your heart.
Or anywhere else on your body that feels comfortable for you.
Then tuning in to this awareness.
Inviting yourself to simply connect with any soothing sensation.
You might sense your hands on your skin.
Maybe the smoothness of your fingertips.
Or any other sensations that arise for you.
Attention to the sense of sound or hearing.
You may simply like to observe one particular sound that strikes you.
And just drawing all your focus and attention on this one sound.
And it's perfectly natural that your mind may wander during this time.
And when it does,
Just gently guiding your awareness back to this sound.
Also knowing that the sound can be absolutely anything.
Or anything else that comes to mind.
Just holding this awareness for a few moments now.
Drawing your attention to your sense of taste.
You may simply like to observe any tastes of anything you recently ate or drank.
Drawing awareness to your tongue.
Simply allowing it to be as it is.
To simply feel the tips of your tongue.
The length of your tongue resting on the top of your mouth.
Once again,
Just holding this awareness for a few moments.
Connecting with your sense of smell now.
You may observe any particular smells or aromas in the room.
Just drawing your attention to this.
Noting that it's also okay to notice no aromas.
And if this is the case,
You may simply bring your awareness to the feeling of air entering your nostrils.
Any coolness or freshness of air.
Holding this awareness for a few moments.
Inviting you now to connect with different parts of your body.
Beginning to focus on your face.
Not just the face,
But also your neck.
Inviting you to simply tilt your neck and head back to centre.
And back to centre.
Allowing yourself to repeat this process.
Feeling the tilt of your neck.
Immersing your awareness in this slow gentle movement.
Inviting you now to draw attention to your shoulders.
You may simply like to sway your shoulders.
You may like to visualise that your body is rocking to the left.
And then rocking to the right.
As if you're shrugging one shoulder at a time.
Inviting your other shoulder now to look and settle down.
Once again inviting gentle movement to this part of your body.
You may also observe this gentle movement invites a sense of relaxation into your body.
Perhaps even a sense of looseness.
Drawing your attention now to your belly.
You may simply like to place a hand.
Simply feeling the expansion and contraction of the belly.
Again holding this awareness for a few moments.
Bringing awareness to your feet.
Visualising yourself essentially sliding your feet across the floor.
Out to the side.
And back to centre.
If this feels a little direct.
You may just like to move your feet as you like.
Adjusting the soles of your feet.
Wriggling your toes.
Shaking your feet out.
Whatever feels most natural to you.
Again just bringing your awareness to these sensations.
As you hold awareness for your whole body.
You might like to invite yourself to begin to visualise.
And looking up at the environment around you.
Seated on the ground you might sense a strong connection to nature.
In this forest there's no one else around.
It's only you.
This space you've created for yourself.
Connecting with your body as well.
To come to a place of stillness.
And be open to exploring this peaceful setting.
Perhaps connecting with the freshness of the air.
The greenery of the forest.
Or the feeling of freshly cut grass.
Perhaps you observe some water features in front of you.
A creek opening to the vibrant colours around you.
Inviting yourself to immerse.
Immersing yourself in the tranquility.
Or any other sensations that may arise.
As you rest here.
Allowing yourself to be fully immersed in this forest.
Bringing your awareness back into your body.
Connecting once more with the feeling of touch.
You may like to simply run a hand from your chin.
Down your neck with your sense of touch.
Becoming aware of any sound.
Bringing your focus and attention to that sound for a few moments.
A body seated on your chair.
Thighs on the seat of your chair.
Hands resting by your sides or on your lap.
So inviting once again some slow gentle movement.
You may like to simply rock your body.
Rocking your body from side to side.
Finishing with one deep breath.
When you feel comfortable.
Slowly opening your eyes to the world around you.
Thank you so much for listening to this meditation.
This is my second recording on Insight Timer.
So any feedback would be greatly appreciated.
Have a beautiful day.
