This is a visualisation to meet yourself in the sparkling,
Bright landscape of the alpine tundra,
To allow yourself to be cleansed and relieved of heaviness,
Self-doubt,
And things you have not yet allowed yourself to forgive.
Tundra ecosystems are treeless regions found in the Arctic and on the top of mountains,
Where the climate is cold and windy and rainfall is scant.
Tundra lands are covered with snow for much of the year,
But summer brings bursts of wildflowers.
This time is to assist you when you feel frozen and unable to find your way forward,
For when the weight of your actions or intentions are weighing heavily on your mind and you're struggling with self-forgiveness,
You are welcome here.
You can leave your thoughts and feelings in the tundra,
Having scattered them to be dispersed and made distant like flurries of snow,
Blown to settle in the far corners of your experience.
Let's begin by getting comfortable.
Close your eyes if you wish,
And make any adjustments you need to settle into comfort.
I invite you to take a long,
Deep breath,
The longest breath that you've taken today.
That's it,
Smooth and even.
Now,
Gently let the breath go.
Let's take three further rounds of breath together.
Draw each breath in to the count of four.
In through the nose,
Two,
Three,
Four.
And out through the nose,
Two,
Three,
Four.
Let's repeat these breaths twice more,
Breathing with me.
In,
Out.
In,
Out.
Allow your breathing to return to its normal rhythm.
Your breath is your life force and constant companion,
Always there.
You can draw upon the steadying and grounding power of the breath whenever you feel unstable,
Fearful,
Or uncertain.
Let us bring attention to your body.
Notice your feet on the floor and the sensations of them touching the floor.
How do they feel?
Light or heavy?
Do you notice an energy?
Are they fizzy?
Are they hot or cold?
There is no right way,
Just notice.
Move your attention to where your legs meet the chair,
Floor,
Or bed.
Is there a pressure,
A pulsing,
A heaviness or lightness?
Notice your back against the chair with the same open curiosity.
Bring your attention into your stomach area.
Are you holding tension there?
Is it tense or tight?
Allow release.
Notice your hands.
Are they open or closed?
Are they gripping?
See if you can allow them to soften.
Now,
Bring your attention to your arms.
Feel any sensations that may be there.
Ask your shoulders to drop.
Notice your neck and throat.
Allow them to be soft.
Breathe.
Soften your jaw.
Let your face and facial muscles be soft.
Take a deep,
Steady breath.
Feel your body here.
Warm.
Relaxed.
Open.
Imagine you are standing in the centre of a vast alpine tundra.
It is sunset.
Before you is a breathtaking expanse of space,
A spread of unblemished snow.
The sky is the palest blue,
And wispy crack clouds surround the creamy,
Feather-edged sun.
In the distance is the imposing magnificence of the pink-violet mountains.
Shadows play on her craggy formations,
Evoking depth and presence.
Despite the sub-zero temperatures,
You feel warm and safe.
In the distance,
The sun is beginning to dip towards the horizon.
You scan the landscape in front of you.
As your eyes look towards the horizon,
You catch a glimpse of something.
A figure,
Alone and still at the far limits of your focus.
This figure is waiting for you.
You know this in your very being,
And instinctively trust that it is safe and right to meet the figure where it stands.
You begin your journey towards the figure,
Walking over the soft snow.
Your feet feel light and barely imprint the snow's surface,
As if almost gliding.
Imagine the journey you take towards this figure.
The light wind catches the fine dusting of snow on the ground,
Swirling it in the air and sparkling in the low sunlight.
It glances over your skin,
On your face.
It is cold,
But you are wrapped and warm.
Take your time to get there.
Notice how the figure appears closer and closer.
You feel like you're walking home.
You are your destination.
The figure standing waiting for you is everything and everywhere you need to be right now.
As you get closer and your focus becomes clearer,
You recognize that this person is a version of you.
Take this figure as they are,
As the very purest,
Lightest version of you.
They are smiling warmly and holding out their hands to welcome you.
When you arrive to stand in front of yourself,
The sun is milky and low,
Casting long,
Arresting shadows across the tundra floor.
Stand before yourself and drink in the beauty.
Take in your own welcoming stance and gentle smile.
This is the place to meet yourself,
To allow the weight of sadness,
Self-judgment and guilt to fall away.
This version of you is not here to advise or judge.
Stay for a while.
Notice that when you again glance at the surrounding snowy expanse,
That the snow is melting away,
Revealing a carpet of vibrant green foliage and the opening of an array of tiny alpine flower petals.
When you focus once again on the figure in front of you,
This best version of yourself,
You know at once that you are heard,
Felt and understood.
Allow the sensation of being known to wash over you.
Let any heaviness go.
Release it and scatter it to be taken by the wind,
As if it were tiny snowflakes,
Caught and lifted up to disappear into the lilac sky.
Allow yourself to be bathed in your own love and compassion.
And as the opaque sun sinks over the horizon and the shadows fade from the silent landscape,
Meet your own gaze and smile gently back.
Breathe,
Sit for a moment and allow this experience to wash over you.
Allow any thoughts,
Feelings and emotions to run through you.
Take your time and when you are ready,
Take a few deep breaths in and out and gently open your eyes.
Safe travels.
