Today,
We will spend time in nature to calm our nervous systems.
So put on your walking shoes,
Step outside,
And find a peaceful place to listen to today's meditation.
Whether it's on your porch,
A serene forest path,
By an ocean or body of water,
Or sitting by a sunlit window inside your home,
All are perfect spots for today's experience.
The natural world can be a huge source of safety.
Close your eyes,
Feeling calm inside and quiet stillness within.
Feel yourself settling into the ground beneath you,
Embracing its strong support.
With each breath,
Get the sense that your body is like a tree,
Its roots going deep into the ground.
You have the steadiness of a large unmovable rock.
Feel yourself anchored,
Stable and safe.
Now cross your arms over your chest with your right hand on your left shoulder and your left hand on your right shoulder.
Slowly move your hands up and down your arms,
Rubbing gently to absorb the comfort.
Now move your hands all the way down and rub the palms of your hands together.
When your hands are warm,
Place one hand on your forehead and the other on the back of your neck,
Gently pulling your head upwards.
This helps to relax the strain in your neck and release tension in your head.
Cross your arms over your chest,
Placing your right hand under your left armpit and your left hand on your right shoulder.
It's a way to remind yourself that you are safe.
Then smooth your forehead.
This can help release tension and stress and builds up thoughts and emotions.
Now gently rub your temples in a circular motion to release stress and tension in this area.
Give yourself permission to relax and unwind.
Now focus on your eyebrows.
With your eyes closed,
Gently run your fingers over your eyebrows.
Let go of any worries as you do this.
Now your ears.
Massage your ear lobes,
Gently stretch and pull on them,
And if you are comfortable,
Give the inner ear a gentle massage without going too deep.
Pay attention to the edges and bones of your ears as they are sensitive areas.
Now place your hands on your jaw and gently rub in circular motions where your jaw meets the front of your ear and move up and down your jaw.
When we are stressed,
Our body often holds tension in this area.
Gently rub the sides and back of your neck.
You can move your neck to one side and then the other,
Rubbing the neck on the left side as it tips to the right,
And then rubbing your neck on the right side when it stretches to the left.
Now finish with your shoulders,
Gently soothing and rubbing your shoulders in any way you feel you need.
Slowly finish massaging yourself,
Noticing how you feel.
I hope today's practice in nature was soothing for you,
And when you are done,
You can open your eyes and make your way back home or back into your day.
