Hello and welcome.
This meditation is about a rainforest,
A cabin and a campfire,
And you.
It's an invitation to connect deeply with your breath,
Body and inner awareness as we journey through the calm of a rainforest,
The quiet solitude of a cabin and the warm glow of a campfire.
Our intention is simple,
To be present with whatever arises,
Without needing to fix or change it.
With curiosity,
Kindness and no judgement,
We allow everything to be just as it is.
So let's begin by getting comfortable.
Take a moment to settle into your seat,
Your mat.
Make any small wriggles or adjustments now so you can remain still and relaxed throughout this session.
And when you feel ready,
Gently close your eyes or soften your gaze and begin drawing your attention inward,
Noticing how you feel.
Without trying to change it,
Just notice,
Are you warm or cool?
Tense or relaxed?
Still or fidgety?
Maybe you feel nothing at all.
That's okay too.
Everything you notice is perfectly welcome.
And now bring your awareness to the breath.
As you inhale slowly through your nose,
And then you exhale gently.
And that can be through the nose or mouth,
Whichever feels most natural for you.
So breathing happens automatically.
But right now,
We're choosing to be fully present with each breath.
Take a deep inhale.
Notice your chest and belly expand.
Exhale slowly.
And feel the release as your body softens.
Let go of any expectations.
Let go moment by moment.
Breathe in.
Breathe out.
Maybe you feel the air pass through your nose,
Down your throat,
Filling your lungs.
Notice how it feels to expand and create more space within.
Follow the sensation.
Like a gentle investigator,
Tracking new sensations,
Making mental snapshots.
You can be playful.
You can be curious.
Smile softly to yourself.
With every breath,
You're calming your body,
Soothing your mind,
And creating space for clarity and peace.
And letting your breathing return to its natural rhythm.
Allow your focus to rest on where you feel your breath most vividly.
Perhaps it's the tip of your nose,
Your chest,
Or the gentle rise and fall of your belly.
And as your body naturally breathes all on its own,
You can say quietly to yourself,
In as you inhale.
And when you notice the exhale,
Out.
Or perhaps rising,
Falling,
With the movement of your breath.
And if your mind wanders,
That's okay.
Notice the distraction,
And you can name it if you like.
Name it as thinking or planning.
But then gently guide your focus back to the breath.
And this is the essence of meditation.
Returning again and again to the moment.
Now,
Let's invite your attention to gently move through your body.
Becoming aware of each area without judgment.
So you can begin at the crown of your head.
Down across your face,
Your eyes,
Your cheeks,
Your mouth.
Allow your eyes to rest deep in their sockets.
And thank them for their constant work.
And give them permission to rest.
Bring awareness to your neck and shoulders.
Down your arms,
Elbows,
Wrists,
And into your hands.
Notice each finger,
One by one.
Is there warmth?
Coolness?
Tingling?
Or maybe nothing at all?
Now,
Move your awareness to your chest.
And your ribs,
Expanding with each breath.
Notice your back.
Upper and lower.
How it presses into the floor,
Or supports you upright.
Draw your attention down to your belly,
Your hips,
Thighs,
And calves.
Feel the weight of your legs and the support of the ground beneath you.
Finally,
Bring your awareness to your ankles,
Your feet,
And each of your toes.
Maybe you feel the touch of socks,
The floor,
Or a sense of space between your toes.
And now breathe into your whole body.
Feel it as one integrated,
Alive presence.
And now let us journey.
Imagine yourself standing at the edge of a lush rainforest.
The trees tower above,
Reaching into the sky.
The air is thick with warmth and the scent of fresh rain.
You hear birds calling and water dripping from the canopy above.
You take a step forward,
Walking slowly along a well-trodden path.
The earth beneath your feet is soft and damp.
You feel steady and grounded.
Each step brings you deeper into this natural world.
You feel alive,
Curious,
Safe.
As you continue,
You come across a small clearing.
And nestled there is a wooden cabin,
Rustic and hand-built,
With characters shaped by time and weather.
You sense this place has stood for many seasons.
It holds stories,
Memories,
Peace.
And you pause,
Taking in its simplicity,
Feeling a sense of belonging here,
Like you've found something meaningful without even trying.
Near the cabin,
You notice a circle of stones.
They're arranged carefully around a small campfire pit.
You feel drawn to it.
You gather twigs and logs,
And with quiet patience,
Light a small fire.
The flames flicker and grow,
Casting a warm golden glow around you.
You settle beside it,
Feeling its heat on your skin,
Its glow on your face.
This fire is for you.
A sacred space to sit and rest.
To reflect.
To release.
Now imagine placing something into the fire.
Something that you know longer serves you.
A thought.
A belief.
A memory.
A burden you've carried for too long.
Visualise it clearly,
And see yourself letting go.
Placing it into the flames.
Watch it ignite,
Burn,
And turn to ash.
With each inhale,
Feel the release deepen.
With each exhale,
Feel the burden lift.
The fire crackles softly.
Smoke curls into the sky.
The warmth sinks into your bones.
This is your moment of transformation.
As the fire settles into glowing coals,
The rainforest becomes still once more.
You feel lighter,
Clearer,
Renewed.
Breathe in deeply,
And exhale completely.
Let the rainforest hold your journey,
Your release,
Your quiet revelations.
And now begin to return your awareness to your body.
Notice how it feels now.
Light or heavy.
Warm or cool.
Calm or energised.
Bring small movements into your fingers and your toes.
Gently stretch,
Shift,
And breathe as you lengthen into your body.
Begin to sense the room around you.
The space.
The sounds.
Maybe the presence of others nearby.
Take your time,
There's no rush.
When you're ready,
You can roll onto one side.
Keeping your head rested on your hands.
Pausing in the stillness.
Acknowledging yourself with a soft smile.
You've done something beautiful for your mind,
Body,
And heart.
And when you're ready,
Gently press yourself up into a comfortable seated position.
You may place your hands over your heart and feel the warmth within you.
The fire is still glowing softly inside.
Take a final deep breath.
And when you're ready,
Slowly open your eyes.
Namaste.
