This is Marusi Price.
Today we'll be going on a guided meditative journey together.
Find a comfortable sitting position and relax your body.
Take a deep breath in,
Fill in your abdomen and then slowly breathe out through your nose.
Inhale and gently exhale.
Now let's do it once again.
Take a deep,
Slow breath,
Keep it as long as possible in your lungs and then release it through your nose.
If you wish,
Close your eyes now,
Otherwise drop your gaze.
See yourself walking along a narrow path in the heart of a forest.
A gentle breeze carries the sweet scent of blooming flowers,
Enveloping you in the freshness of spring.
The trees above form a leafy canopy,
Filtering the sunlight into a mosaic of dancing patterns on the ground.
The forest floor is carpeted with a vibrant display of bluebells,
Their delicate petals creating a sea of sapphire.
As you stop,
Drawn to the enchanting sight of the bluebells,
The delicate flowers carpet the ground like fallen fragments of the sky.
Each tiny blossom trembles in the breeze,
Revealing a heart of purest blue,
Etched with the subtlest hint of lavender.
The fragrance,
Sweet and innocent,
Hangs heavy in the air,
Drawing you closer with its irresistible charm.
Kneeling down,
You run your fingers through the soft grass,
Careful not to disturb the fragile blossoms.
You bend closer,
Captivated by the intricate details of each bluebell,
Its detailed curves and hues of blue and violet.
As you bend down,
Your fingers brush against the velvety bluebell.
The petals,
Cool and surprisingly firm,
Yield under your touch with a whispery rustle.
A dewdrop,
A fleeting teardrop from the morning shower,
Clings to the alabaster stem,
Sparkling like a tiny diamond in the sunlight.
As you immerse yourself in the beauty of the flowers,
A melodic trill interrupts the quietude of the forest.
You turn your gaze upward to witness a willow warbler gracefully descend into her nest,
Snuggled among the branches.
The small,
Greenish-brown bird is tenderly feeding three hungry chicks,
Their beaks open wide in anticipation.
The bird song,
A harmonious melody,
Resonates through the forest,
Echoing the joy of spring.
Leaving the bluebells behind,
You follow a winding path that leads you to a sunlit meadow.
As you step onto the lush grass,
A sensory feast unfolds under your feet,
And you relish the softness of the earth beneath your steps.
You decide to take off your shoes and walk barefoot.
As you move across the meadow with a slow,
Deliberate pace,
Each step is a sensory experience.
The coolness of the grass,
The warmth of the sunlight on your skin,
And the subtle rustling of the meadow flowers in the breeze.
The world around you seems to slow down as you savour the moment.
Finding a perfect spot,
You settle on the grass,
Surrounded by a tapestry of blooming flowers.
You take out a carefully packed sandwich from your rucksack.
The aroma of tomato,
Cheese,
And egg wafts through the air as you unwrap your simple yet delightful meal.
Each bite reveals the various flavours of your snack,
The juicy tomatoes,
The creamy cheese,
And the satisfying texture of the egg.
Nature's sonata plays in the background,
Accompanied by the occasional chirping of birds and the gentle rustling of leaves.
You pause and feel grateful for this blissful moment.
As you munch contentedly,
A sudden flurry of movement catches your eye.
Two brown rabbits,
Ears twitching,
Noses wiggling,
Emerge from the shelter of a nearby bush.
One darts out playfully,
Pursued by its companion,
A merry chase weaving through the tall grass and blue flowers.
The joyful frolicking,
A burst of unbridled energy,
Brings a smile to your lips.
Instinctively,
You reach for your camera,
Eager to capture this fleeting moment of carefree abandon.
But the rabbits,
Quicker than your reflexes,
Disappear into the dappled shadows,
Leaving only a memory and a faint trail of dust swirling in the sunlight.
As you finish your sandwich,
You recline on the grass and feel the warmth of the sun on your face.
The meadow,
Alive with the vibrant hues of spring,
Becomes your sanctuary.
The world fades away,
And you're left with the serene beauty of the moment,
A perfect blend of nature's wonders and the simple pleasures of a leisurely day in spring.
While lying on the grass,
A deep sense of tranquility surrounds you.
The gentle caress of the breeze and the warmth of the sun invite you to linger and absorb the essence of the season.
The vibrant colours of the flowers surround you,
Painting the landscape in a tapestry of white,
Yellow,
Pink and purple.
The meadow seems to have a life of its own,
Teeming with insects and butterflies.
A delicate dance unfolds as butterflies flit from one bloom to another,
Their wings carrying them gracefully through the air.
Bees buzz busily,
Their rhythmic hum harmonising with the rustling leaves and distant bird calls.
You lie back,
Allowing the soft blades of grass to cradle you and gaze up at the canvas of the sky.
It is a flawless blur,
Interrupted only by the occasional fluffy cloud drifting lazily by.
The sun,
A radiant orb,
Bathes the meadow in a golden glow,
Casting long shadows that play hide-and-seek among the flowers.
The surrounding forest,
Now a distant backdrop,
Beckons with the enchanting melody of unseen birds.
The song of the willow wobbler still lingers in your ears,
A memory etched in the quiet recesses of the woodland.
The symphony of nature unfolds around you,
A masterpiece that resonates with the vibrant energy of new life and renewal.
Turning your attention back to the meadow,
You notice the diversity of flora surrounding you.
White and yellow daisies stand tall,
The petals reaching for the sun like outstretched arms.
Pink ragged robin adds a touch of whimsy to the scene.
Its delicate flowers seemingly painted with an artist's brush.
You extend your hand to touch the petals of a nearby daisy,
Feeling the softness beneath your fingertips.
The texture is delicate,
Yet resilient,
A testament of the intricate balance of nature.
As you continue to explore the meadow,
Your senses are heightened.
The cool breeze carries the subtle scent of the earth,
A reminder of the life teeming beneath the surface.
With each step,
You become more attuned to the nuances of the meadow,
The grass,
A lush carpet beneath your feet,
Sways gently in response to the breeze.
You feel the earth yields beneath your weight,
Connecting you to the vitality of the land.
As you stand there,
You feel a sense of freedom.
As you stand there,
Surrounded by the beauty of the meadow,
A profound sense of gratitude wells up within you.
Gratitude for the simple pleasures of a spring day,
For the intricate wonders of the natural world,
And for the opportunity to be a part of this harmonious symphony of life.
In this tranquil moment,
You find comfort and connection,
A deep intuitive bond with the rhythm of nature.
And now let's go back to your breath,
Breathing slowly,
And then out.
Breathing,
And out.
Move your fingers gently,
Your toes,
Stretch your body,
And when you are ready,
Open your eyes.
And now I'd like you to spare a few minutes and reflect on the following questions.
Did you notice any change in your feelings at the beginning and the end of the visualization?
How can you describe the sight of the bluebells?
How did it feel running your fingers through the soft grass?
What particular scene echoed the sound of spring?
How did you feel walking barefoot on the grass?
What brought a smile on your lips while being in the forest?
What made your heart grateful while bathing in the spring serenity?
Thank you.
And finally,
If you want to expand this mindful practice further,
Here's a short prompt for your next journaling session.
Write about a special experience which deepened your appreciation for the natural world.
Remember to breathe and allow the intricate wonders of the natural world guide your words.
