This meditation focuses on breath awareness and uses a visualization.
To start,
Find a nice place to settle and be comfortable.
You can lay down or you can sit in a comfy place,
Maybe on your bed or in a chair.
Just take your time to get comfortable and settled.
Just allowing yourself a moment to adjust.
When you feel comfy,
Close your eyes and just start to notice your breath.
Can you feel the air coming in through your nose and going out of your nose?
Can you feel the sensations at your nose as you breathe in and out?
Is the air cold or is it warm?
Just focusing in on the breath at the nose.
Now we're going to focus in on the movement of your chest as you breathe.
Can you feel your chest moving as you breathe in and out?
As you gently breathe,
Can you feel your body is rocking you just ever so gently?
And as you breathe in and out,
Imagine you are sitting on a swing.
And as you breathe,
Your breath gently rocks the swing back and forth.
That's it.
Just keep feeling your breath in your chest and imagining the rocking motion helping you to move on the swing.
Can you feel the movement of the chair?
Can you feel the movement of the swing moving you?
Can you imagine your hands being wrapped around the ropes,
Holding the swing to the big tree branch above you?
You are gently swinging with your breath.
And as you breathe,
Imagine you are holding the swing to the big tree branch above you.
You are gently swinging with your breath.
The movement of your breath is swinging you forwards and back.
We're just going to do this for a little bit longer.
Feeling your breath on the swing.
Now imagine gently placing your feet on the ground and you can feel the ground underneath you.
The soil or the grass underneath your feet.
Imagining standing up and moving over to the big tree that your swing hangs from.
And as you walk over to the massive trunk of the tree,
Can you see all the different markings of the animals that have used this tree to climb on?
Can you see all the different markings of the animals that have used this tree to climb on?
Can you see the different textures and colours in the tree?
All the different leaves on the ground.
And you might want to reach out and touch the trunk of the tree.
What does it feel like?
Can you lean closer and smell the tree?
What does it smell like?
And taking some time to move around the tree and look at the branches and leaves and all the insects that live on this tree.
Now walking back to your swing.
You take a seat and you start tuning back into your breath.
Gently rocking you on the swing.
Feeling your chest moving in and out.
Feeling into your whole body now.
Start to slowly move your feet and toes.
And gradually get a sense of your body.
Now feeling into your hands.
You might want to start moving your fingers,
Your thumb.
And just to release the meditation,
Opening your eyes and taking in your surroundings.
Well done.
I hope you enjoyed the meditation.
