Welcome and thank you for joining me today.
My name is Kim from Mindfulness Manor and I'm walking you through our meditation for today.
I'd like to invite you to begin by finding a comfortable position in a quiet space where you can sit or lie down undisturbed.
Gently bring your eyes to a close and start by taking a few deep breaths.
Inhale slowly through your nose,
Filling your lungs completely and hold that breath for a moment.
Gently exhale through your mouth,
Releasing all the air and with it any tension which you may be feeling.
Repeat this breathing pattern three more times with each breath helping you to feel more relaxed,
Grounded.
As your breathing returns to a natural pace imagine yourself standing at the edge of a serene forest.
The air is fresh and invigorating and filled with the scent of pine and earth.
With each inhale draw in the clean refreshing air of the forest and with each exhale releasing any stress or worry.
Begin to walk slowly into the forest.
Notice the soft mossy ground beneath your feet cushioning your steps.
Around you are tall trees rising majestically towards the sky,
Their leaves whispering in the gentle breeze.
Each tree is firmly rooted,
Strong and enduring.
Feel their stability and draw strength from their presence.
As you walk deeper into this forest notice the sounds around you,
The chirping of the birds,
The rustling leaves of the trees and in the distance you hear a murmur of a stream.
These sounds soothe your mind bringing you deeper into a state of calm.
Find a spot to sit beneath one of the trees,
Feeling the solid trunk against your back.
Imagine your own spine aligning with the strength of the tree and with each breath visualize drawing in energy from the roots of the tree,
Feeling it rise up into your body,
Reinforcing your own resilience and grounding you further.
From this place of strength repeat a personal mantra that resonates with your situation.
It might be I am grounded or protected or I am part of the strength or I am worthy.
Let each word echo through the forest and within you reinforcing a sense of security and empowerment.
Sit with these sensations for a few minutes,
Allowing yourself to be fully supported by the forest around you.
With each breath that deepens your connection to nature it symbolizes your inner strength and when you feel ready to leave the forest slowly stand up and take a few gentle steps back toward the edge of the forest and with each step retain the sense of calm and resilience which this forest has imbued within you.
Feel prepared to face whatever challenges may come carrying with you the strength and the serenity of the forest.
Gently wiggle your fingers and toes,
Stretch your neck from side to side,
Roll your shoulders forward and backward to bring movement back into your body and when you are ready open your eyes and transition back into your day keeping with you the peace and strength from the forest accessible to you whenever you may need it.
