Hello and welcome to a guided meditation written and spoken by Kaelin Frechette,
A Mindful Journey with Kaelin.
Please do not practice this meditation while driving and if at any point you feel triggered by something,
Please open your eyes and seek help or journal whatever you need.
You can be seated or lying down for this grounding meditation as we walk through nature letting things go,
Whatever you need in this moment.
I offer you to be seated in a chair or on the floor,
Maybe on a pillow and if you're lying down I invite you to have a pillow behind your head and maybe a blanket or a pillow under your knees.
Taking a moment to settle in and get comfortable.
Let's take a deep breath in through the nose together and as you exhale open the mouth,
Sigh it out.
Beautiful.
One more deep inhale straightening the spine.
When vertebrae is a time,
Open the mouth,
Exhale.
Getting comfy,
Settling in.
Continue to bring awareness to your breath,
Noticing how it feels as you breathe in through the nose and out through the nose.
Giving yourself permission to be still and to be present.
And if you find your mind wandering,
It's okay.
Bring awareness to whatever has distracted you and then let it go and bring your awareness back to your breath or back to my words,
The sound of my voice.
If at any point you feel vulnerable or emotion come up,
Please welcome it and ask yourself,
What do I need to see here?
And allow yourself to feel it.
That is the only way we move on from things is by allowing ourselves to feel these emotions that we were told as children that we need to shove down and not feel.
Now visualize the forest.
There's mountains so grand all around you and in front of you this beautiful well-made walking path.
The ground is slightly rough with small pebbles of rocks all over it.
The trees around you are tall,
Towering pines.
Notice how they look.
How do they sound?
Simply just being.
Before starting our journey,
We take off our backpack and set it on the floor.
We start to load it up with everything we need for our hike.
I want you to also load it up with maybe everything that happened before you sat down to do this meditation.
Maybe you put in your backpack conversations that have been on repeat or maybe a situation that you need clarity on,
Shoving it in the backpack,
Loading that bad boy up.
Anything that's on your mind,
Anything that needs done,
Anything that's stressing you out,
Whether it's money or children or spouses,
Partners,
Whatever it might be,
Loading up your backpack and preparing for this journey through the woods.
Taking a few moments here,
A few breaths as you load up your backpack,
Few moments here,
Few breaths as you load up your backpack.
From here,
As we put on our backpack,
We take a moment standing nice and tall and strong.
Let's visualize our intention for this practice.
Intention is anything positive you would like to manifest here.
It could be,
I intend to see clarity.
I intend to be present.
I intend to love myself.
Whatever it might be,
Say it now,
Either aloud or internally,
Allowing yourself to settle in and feel it.
From here,
We start walking,
Taking a nice deep breath.
And as you sigh it out,
Just letting your shoulders strap and just letting it go and taking your first few steps down the path.
As we're walking,
I want you to take notice of the sounds all around you.
Do you hear the birds chirping and talking to each other?
Do you hear the trees rustling in the wind,
Not doing anything,
Just being?
You notice the sound of your boots walking on the gravel,
Crunching as you take each step.
Take notice of anything else that's around you.
Take notice of the colors,
The smells.
And walking down our journey,
We come to a bridge.
We pause here,
A moment of contemplation.
We decide it's time for a snack,
Taking the backpack off.
And as we're snacking,
Sitting down on the ground or a rock nearby,
We start to notice that there's some stuff in our backpack that we no longer need,
That no longer serves you.
Reaching into the backpack,
Taking something out that doesn't serve you anymore.
Taking a moment,
A nice deep inhale,
Recognizing whatever that is,
Whether it's a feeling or conversation,
A situation,
Whatever.
And as you exhale,
You're throwing it into the woods,
Sighing it out,
Letting it go.
It no longer serves us.
Take a deep breath in,
Breathing in your intention,
Your affirmation.
And as you exhale,
Letting your shoulders drop,
Relaxing a little bit more,
Putting the backpack on,
Continuing on our journey.
We walk over the bridge.
We notice the stream that's flowing next to us.
The way it sounds,
Nice,
Calming,
Soothing noise.
This will be a great background noise for the rest of our journey.
Take notice as you're walking alongside the stream,
The colors,
The way that the rocks are placed and how the water just flows with the rocks through the obstacles,
The turns.
Notice how they just flow together and they exist together as one,
Creating something of beauty.
Together,
As we're walking,
We come to a point where we pause.
The path starts to go up from here,
Up the mountain alongside the stream.
From here,
We come to a point where we pause.
We come to a point where we pause.
The path starts to go up from here,
Up the mountain,
Alongside the stream.
From here,
I want you to take a deep inhale and visualize in your head everything that's left in the backpack.
Take a moment and go through your mind of everything you loaded it up with.
Beautiful.
Now take one more deep inhale together,
Inhaling through the entire body.
As you exhale,
We're going to shrug our shoulders up visually in our minds.
We're going to shrug them down,
Letting the backpack just fall right to the ground,
Right off our backs.
Another deep inhale now that our shoulders and our backs and our bodies are free,
Feeling the lightness.
As we exhale,
Starting the climb,
Leaving the backpack behind,
It no longer serves you.
Starting our hike upward,
Starting to feel light,
Starting our hike upward,
Starting to feel light,
Noticing once again all of the noises and sounds around us,
The colors,
The smells.
A light breeze comes across our face,
Feeling the coldness,
The chill of that fresh mountain air as we climb.
As we climb,
Noticing and feeling and visualizing any obstacles that might be happening in our life right now,
Seeing them clearly.
At last,
We finally reach the top of the mountain,
Finding a beautiful flat area in this meadow that has become in front of us at the top of this mountain,
Sitting down,
Taking notice of how this meadow looks,
Maybe taking notice of how this meadow looks,
Maybe taking notice of the landscape.
Do you see the beauty and the peace and the stillness?
Do you see how everything just flows together and exists together as one nature?
Once again,
Bringing awareness to anything that has been on your mind.
And this time,
We're going to take a deep inhale in through the entire belly,
Bringing it up into the heart and visualizing our heart in our mind.
And as we exhale,
I want you just to let everything go.
Let it go.
Let it flow out.
Let the breath completely deplete from your body.
These things no longer serve you.
So why are we holding on to them?
Letting them go,
Bringing kindness and love into our bodies,
Into our souls.
Inhale deeply,
Repeating your affirmation to yourself,
Or I invite you to use I am kind,
Or kindness flows in me and is all around me.
And as you exhale,
Sign it out,
Letting it all go.
Taking a few moments here to just simply breathe and to be.
Allowing yourself,
Giving yourself mentally,
I give myself permission to just be still and at peace.
Visually lying down in the meadow,
Fluffy grass all around you,
Flowers popping up,
Noticing the colors that they might bring.
Breathing here for a few moments on your own.
And if your mind wanders,
Giving yourself grace and patience and just bringing it back to the breath,
To the awareness of just being.
Beautiful.
Now gently bringing your attention and your awareness back to my voice,
Back to your breath.
Sitting up in the meadow,
We make our way back down the mountain,
Feeling maybe lighter,
More at peace.
As we're walking back down into the trees on this beautiful path that was made for us,
Bringing awareness to how our body feels.
Do you see clearly now?
Is there still something that maybe is weighing on your mind?
Remembering that life isn't happening to you,
It's happening for you.
Life is filled with all of these ups and these downs,
But what's important is how we respond to them,
How do we react to them and what we do about it.
Taking a few moments a day to be mindful and connect with our breath will only benefit us and create longevity.
It also creates calmness and peace and kindness for yourself and everybody around you.
As you're walking back down the mountain through the trees,
My test for you is whenever a negative thought comes to mind,
Whether it's about yourself or maybe it's about somebody else or judging or people watching,
Bringing awareness to the negativity and instead choosing to bring a positive thought instead.
So instead of criticizing yourself about something,
Maybe taking a deep breath and saying something kind about yourself instead.
Reaching the bottom of the mountain,
We see the backpack that we left and we just continue to walk past it.
Following the stream,
Letting go,
Feeling light.
Notice if the sounds around you has changed.
Maybe the birds are singing now.
Maybe you just hear the wind.
Coming back to the bridge,
Reaching the bottom of the mountain,
Taking a moment to just pause and stand strong,
Closing your eyes.
Take a deep breath,
And release.
Coming out of the woods now,
Taking a moment to just pause and stand strong,
Closing your eyes.
Take a deep breath in through the belly.
Exhale,
Sigh it out.
The visualization is now complete.
Taking a moment to roll onto your side,
Your right side,
If you're lying down or if you're seated,
Bringing a hand maybe to your heart center and taking another deep breath here and open your mouth,
Sigh it out.
Beautiful.
You are so much more than you think that you are.
I hope that the rest of your day cultivates kindness and love and health.
Namaste.
