Take a moment to breathe deeply through the nose and out through the mouth or make adjustments for whatever is most comfortable for you.
Take another deep breath inward,
Gently releasing the breath outward at a pace that resonates with you and your body.
Allow the mind to focus on the breath,
The gentle inward and outward sound of the breath moving in through the nose and out through the mouth.
Or allow the thoughts and the mind to focus on the sound of my voice as we gently breathe inward absorbing this delicious air and release the breath outward,
Returning it from whence it came.
Allow yourself to sit comfortably in a seated position on the park floor,
On the ground,
On a bench or in a chair.
Or if you prefer,
You may remain standing and listen to this meditation from a standing or walking motion or while doing gentle movements with the body.
Allow your spine to be comfortably aligned in a straight position or in a position that is as straight as your body comfortably allows.
Allow yourself to be nourished by the in breath and gently release the breath outward.
Allow yourself to notice the gentle breeze resting upon the skin.
Allow yourself to notice the rustle of leaves or wind in the air as we take a nice gentle breath inward and release the breath outward at a pace that is most comfortable for you and your body.
Allow yourself to breathe in the air of the natural space surrounding you.
Allow yourself to be nourished by the meters and meters of park space,
Gently caressing and supporting you.
If in a seated position,
Allow yourself to feel the earth rising up through the feet,
The sit bones of the buttocks and notice how it supports the body.
If standing,
You might notice the earth rising to support the body through the feet,
Through the arches of the feet,
Through the heel and through each of the toes.
You might notice the space of the earth rising to support you.
Allow yourself to notice the gentle passage of the breath moving inward into the body,
Receiving this wonderful gift from the natural world around us and releasing that breath outward,
Returning it to the beautiful space that's surrounding us.
If seated,
You might notice the grass rising up to meet the hands or the thigh bones.
You might notice the gentle tickle of the blades of leaves and grass beneath the feet,
The thigh bones,
The body.
While standing or moving with gentle motions,
You might notice the way the body is supported by the earth around you.
You might hear the sound of the soft earth beneath the feet.
You might hear the sound of rocks and gravel rustling beneath each footfall.
Allow yourself to notice the beauty of the space that we occupy at this moment right here and right now.
If it is comfortable for you,
You might soften the gaze,
Gently lowering the eyes,
The eyelids.
And if it's comfortable,
You might close the eyes if that feels safe for you to do in this moment.
Allow yourself to notice the gentle rise and fall of the belly as we sip the delicious air around us,
As the body supports us in receiving the air,
And as we gently release it back into nature,
Noticing the movement of the belly,
The gentle rise and fall of the chest as air passes inward and outward through the body at a pace that is most comfortable for you.
You might notice thoughts or plans collecting within the mind and simply brush those thoughts away as if you were sweeping them away with a broom into a dustbin.
Allow the thoughts to pass from you and simply return back to the sound of my voice,
The sound of the earth,
The sound of the leaves and the wind,
The sound of the air moving gently across the body,
The sound of the body gently moving through space,
The sound of the breath,
The sound of the birds singing in the park,
The sound of footfalls,
Your own or others nearby,
And allow yourself to simply be here right now in this moment.
I invite you to place a hand gently in front of the heart space and you might place a second hand on top of that first hand,
Gently resting in front of the heart space.
I invite you to allow yourself to receive the energy of loving kindness that is here for you right here in this moment.
I invite you to allow yourselves to feel the energy of loving kindness within the heart space and allow it to nourish all parts of the body from the top of the head and the crown of the head,
Down through the face,
The neck and the throat,
Through the torso,
The belly,
The groin and the thighs,
The sit bones,
The knees and the shins,
Through the ankles,
Through the feet and the toes,
The metatarsals.
I invite you to allow this energy of loving kindness to resonate through the body,
To receive the wellness that is here for you at all times,
To receive the love that the universe has for you,
To allow yourself to be loved and to enjoy love that is here in this space,
In this moment,
Right here and right now.
Allow yourself to offer this well of loving kindness to all people,
Animals and spirits,
Beings around you,
Including those who come to mind in this moment,
In this beautiful park,
In this space of green and light.
I invite you to be well,
To have ease,
To be with peace,
To be kind,
To have wellness.
I invite you to be well,
To have peace,
To have wellness.
