This meditation is meant to reduce stress and anxiety.
Please find a comfortable seat or lying position.
Bring your full awareness to your breath.
Close your eyes or find something to gently gaze upon in front of you.
Become aware of your body from your toes to your ankles,
Your calves and knees.
Bringing your breath and awareness and releasing any tension in these areas.
Breathing into your thighs and your hips.
Releasing these large muscle groups that may be tired.
Let them rest.
Relax the muscles in your stomach,
Your lower back,
Your chest and shoulders.
Taking a deep inhale around the chest area,
Letting the stomach expand.
And as you exhale,
Allow your body to completely relax.
On your next inhale,
Noticing your neck and your jaw.
Dropping the jaw slightly while keeping the mouth shut.
Letting the skin around your ears and your eyes become heavy towards the earth.
In any other area that might be holding tension or stress,
Just notice it now and use the breath to open the space,
Nurture and release.
On your next inhale,
Imagine you're walking on a beautiful path with baby green grass under your feet.
You can feel the coolness of the earth and the softness of the grass.
Every step that you take between your toes on the soles of your feet.
And on this path that's surrounded by nature,
By trees and exotic flowers,
The temperature is perfect,
Perhaps slightly cool and fresh feeling on your skin.
And with each inhale,
You take a step forward and each exhale,
You take a step forward.
Slowly,
Mindfully walking on this path that is like a canopy of nature protection.
And in this space,
You feel completely safe.
Connected to nature,
Connected to your body with ease and fluid movement.
Notice the smells in the air from the flowers and the trees and the soft earth.
You can take three deep inhales and exhales on this visualization,
The walking meditation,
Taking in all of the sensations around you.
You may see butterflies,
Birds,
Beautiful nature creatures along the path.
With each step you mindfully observe and your mind and body become attuned to the space to wholeness.
And as you continue to walk up ahead,
You notice a light shining through the end of the path,
Almost like an invitation asking you to walk towards the light.
There's an eager,
Hopeful feeling of new possibilities and energy.
The closer that you get to this light,
But we don't hurry.
We take mindful,
Slow steps.
And as you approach the area where the light is shining in,
You begin to feel the warmth of the light touch your body from your forehead and the crown of your head onto your face,
Your arms,
Heating up your core and your whole body becomes warm and soft and relaxed.
You may choose once you're fully in the light to take a seat and lie back and just let the golden rays comfort you,
Warm you and inspire you.
Letting your body surrender to the earth.
Having any thoughts that come to mind just drift away like clouds in the sky.
Being fully present in this moment.
There's nothing to fear.
There's nothing to worry about.
All of your needs are met.
Everyone else is taking care of themselves.
This is a moment for you to fully relax and heal.
Feel your mind.
On your next inhale or when you feel ready,
You might imagine sitting up from that lying position and putting your feet back on the grass and walking towards the place which you came.
Slowly and mindfully walking towards the place where you are sitting now.
Imagine reconnecting with the space that you're in,
Reconnecting with your body,
Reconnecting with your breath,
Bringing with you the warmth and the nurturing and the relaxation of the light,
Of the nature,
Of the sounds that continue to envelop your mind and your body.
You can carry these with you throughout the rest of your day.
And slowly and gently returning into your body and your space,
Take a deep breath.
And when you're ready,
You can gently open your eyes.
And when you're ready,
You can take a deep breath.
