The background music track for this meditation is called Mystic Nature,
So I thought we'd take the opportunity to transport ourselves to a setting in nature that helps us relax and find peace and grounding.
I'd like you to find a comfortable position,
Seated on a chair or a sofa,
Or on a rock or bench on the side of a babbling brook or pond or lake,
Whatever makes you most comfortable.
Try to keep your back straight,
And when we breathe,
Be intentional about those breaths.
We'll be breathing in through our nose for four,
Hold for four,
And then exhaling through our mouths for four.
Before we start,
Let's remember to ground ourselves.
Have our feet flat on the ground,
If possible,
And picture those feet as being rooted in the earth.
Picture the energy from the center of your body moving downward through your feet,
Into the earth,
Into the soil,
Like the roots of giant sequoia trees,
To give stability and grounding to everything that we do.
Remember also,
From the center of your body,
That same energy moving upward,
Upward into the sky,
Into space,
And into spirit.
Now that we're seated in a comfortable place,
In nature,
With a beautiful blue sky,
A cool,
Mild blowing breeze across our faces,
And we're comfortable and at peace,
Let's take a moment to be in the moment,
Clear our minds of any thoughts,
And focus only on our breath.
Breathe in through your nose for a count of four,
Hold the breath for a count of four,
And exhale through the mouth for a count of four.
And as we exhale,
Exhale all of the negative energy,
All of the toxic thoughts,
Toxic experiences that perhaps we might have had in our recent past.
We now have only to worry about moving forward.
Continue breathing in through the nose,
And hold,
And out through the mouth.
Continue that pattern of breathing in through the nose,
Holding for four seconds,
And then breathing out through the mouth for four seconds.
As you continue that pattern at a pace that makes you comfortable,
Clear your mind,
Focus only on the breath and on the beautiful sounds of nature that surround you,
The birds chirping,
The sounds of the gentle breeze through the blades of grass at your feet,
The sounds of the bubbles in the babbling brook as the water flows gently over the rocks.
Picture when that water flows into a pond or a lake,
One that is so calm and smooth with a surface like mirror,
Totally calm.
No waves,
No movement,
Just stillness and quiet.
Continue our breaths in through the nose,
Hold,
And out through the mouth.
Always remember that this space,
Where we are right now,
Is a safe space.
It's a space to which we can always retreat in our minds.
Whenever the day gets difficult,
Whenever we're under more stress than usual,
Whenever we need a break,
We can always remove ourselves from a situation.
And because of the power of our mind and energy,
We can go into this safe space in nature beside the babbling brook where we're sitting now.
And we can always,
If only for a moment,
Feel the breeze as it blows across our cheeks and feel it in our hair and feel the breeze as it blows across the blades of grass at our feet.
And we continue to breathe in and hold and out.
And one more,
In and hold and out.
And as we prepare to leave this space for now,
We tell ourselves we are thankful for all that we have.
We are grateful to God,
To nature,
To spirit,
To whatever force you believe is responsible for our being.
And we start the day,
Or we move forward in the day,
With feelings of positivity and positive energy.
Thank you.
