Are you ready?
Wonderful.
Then let's begin.
Just find a comfortable chair to sit in with your feet placed flat on the floor or lie down whichever you prefer.
For this meditation I'd love you to place your hands on your gut or where you sense that healing needs to take place.
And isn't it wonderful that over the next 20 minutes or so you are going to experience the beauty of the breath and explore the pictures of your mind.
So when you're ready just find a comfortable position away from any noise or distractions.
Gently close your eyes and listen to the sounds.
Now move your attention inwards.
Inwards to your body.
Perhaps you are sitting or lying down.
Whichever you are just notice the contact of the surface beneath you supporting you.
Notice the movement of your ribcage rising and then falling.
Up and down.
Moving in rhythm with each natural breath.
Your breath occurring naturally and beautifully.
As you slowly pull up the air through your nostrils.
And then slowly expel the air through your mouth or nose.
It really doesn't matter which.
Become aware of your breath moving up into the nose.
And gently release it through the mouth.
Up and in through the nose.
And out through the mouth.
In and out.
In and out.
In and out.
Do you recall the feeling of fresh invigorating air?
That feeling one might get by the sea or on the top of a hill on a blowy day.
Imagine it now.
Breathe it up through your nose.
And when you're ready,
Breathe it out through your mouth.
Breathe gently and slowly.
No need to force the breath.
The slower you go,
The more your body benefits.
Easy come.
Easy go.
Just go slow.
Breathing is so simple.
Yet we can often forget to remember to breathe deeply and slowly.
Deeply and slowly.
So important to breathe deeply and to soothe our nervous system.
And imagine you're walking along a grassy path in a beautiful part of the countryside.
It's a beautiful day and you're taking in the views of tall trees and wild hedges whilst feeling the softness of the grass.
You look ahead and see a gate,
Each step taking you closer and as you approach,
You are aware of a beautiful garden beyond the gate.
When you're ready,
Just move through the gate,
Close it behind you and enter the enclosed garden with all the happiness and joy that you can imagine.
Move behind you and enter the enclosed garden with all the health benefits it has to offer.
One can feel so soothed by gardens and being outdoors.
The smells,
The colours,
The beauty of each creation.
From the intricate nature of the flowers to the simplicity of a raindrop.
We can trust in nature.
The trees will grow their leaves again despite losing them.
The soil offers whatever nutrients it has and over time,
Life will spring from it.
And the sunshine will at some point follow the rain.
As you imagine this place,
I wonder what colours you will come across in your garden.
Yellow,
Perhaps buttercups,
Daffodils or sunflowers come to mind.
Yellow can be so uplifting and energising,
Encouraging positivity and inner power.
Imagine a garden of yellow flowers.
And breathe in the fresh air of this garden.
Draw the wonderful smell of the yellow breeze up through your nose.
And allow the air to circulate around your head.
Breathe deeply and slowly.
Each breath relaxing you more.
Each breath soothing any area that needs the comfort.
The air is uplifting,
Energising and calming.
And you can perhaps feel your chest expand as you breathe deeply and slowly.
Really drawing in the air.
And as you walk around the enclosed garden,
Notice the dominant colour,
Green.
Green symbolises life,
Health and new beginnings.
I wonder what it symbolises for you.
One can feel so calm within a green space.
So take some time now to breathe in the pure fresh air within this private green space.
Up through your nose.
And out through your mouth.
Really breathe.
Notice your chest expand as you breathe deeply into it.
And perhaps sensing the space around you expanding too.
Immerse yourself in the beauty of this green space.
Immerse yourself in the beauty of this green space.
A place to unwind and relax and to allow any healing to occur.
And I wonder if you can see the colour orange in your garden.
And I wonder what comes to mind when you think of the colour orange.
The sweet smell of satsumas and oranges perhaps.
A beautiful orange sunset.
The warmth of a roaring fire.
And the relaxing feeling as you stare at the dancing flames.
And with this in mind perhaps you can remember a time when you've sat beside a fire and experienced the warmth soaking into your body.
So soothing and relaxing.
So soothing and relaxing.
Relaxing and soothing.
As your muscles soften,
Soften in the warmth.
And just focus for a while now on the area below your resting hands.
And feel a soothing warmth flow into the area there just below your navel.
Imagine a warm healing sensation flowing through your intestines,
Your organs and into your colon.
Soothing and relaxing.
Soothing and relaxing.
Feel the warmth from your hands soak through your tummy and into the area where healing needs to occur.
The warmth spreading throughout the lower area and soaking into the organs,
Bringing with it a soothing feeling.
Imagine your intestines smooth,
Healthy.
Healthy and smooth.
The warmth moving through and softening any tissues in this area.
Soothing and relaxing.
Imagine a river of warmth moving through the length of the intestines.
Soothing the walls and relaxing the muscles.
And perhaps you can begin to notice this area becoming softer or maybe notice another feeling.
Either way,
You can continue to enjoy this time,
Your time.
No one needing anything.
No one expecting anything.
No one expecting anything.
A time to relax and unwind and to allow healing to take place.
Continue to experience this peaceful time and notice the contact of your hands with your tummy once again.
Notice any warmth of your hands for a few moments longer before I bring this meditation to a close.
Take a moment to congratulate yourself for taking this time to care for you.
Every day in every way you are moving forward and healing continues to occur.
And healing continues to occur.
Just be patient and remember that when bad weather comes the sun always follows the rain.
And so bring your palms together now,
Rubbing them for a few moments and open your eyes.
I'm Hilary Hart.
Namaste.
