Find a comfortable position lying down and gently close your eyes.
Take a deep breath in through your nose,
Feeling your chest and belly rise.
And exhale slowly through your mouth,
Letting go of any tension or worries.
Settle into your breath.
Starting to slow the breath down.
Taking a long inhale through the nose.
And a slow exhale out of the mouth,
Emptying the lungs completely.
And inhaling again,
Notice the gentle rise of the belly on the inhale.
You might now let out an exaggerated sigh on the exhale,
An audible sigh.
And again,
Inhale slowly.
And exhale,
Letting go a little more with each out breath.
And as you continue to breathe deeply,
Imagine yourself standing at the edge of a lush,
Green forest.
The air is filled with the sweet scent of flowers.
And the trees swayed gently in the breeze.
You take a step forward,
Feeling the soft earth beneath your feet.
You enter the forest.
Becoming aware of the different sounds in the forest.
Listening to the sounds both close in and far out.
And also further away.
Reach your listening attention as far as you can into the distance and what do you notice?
With each step you take into the forest you feel more and more relaxed.
Sunlight filters through the leaves creating dappled patterns on the forest floor.
And birds sing sweetly in the treetops.
Can hear the gentle babbling of a nearby stream.
Listen as the water rushes past you.
The sound of the water makes you feel so relaxed and calm.
You sit for a moment,
Just listening to the stream of water.
Looking into the stream,
You see leaves and sticks gently floating by.
They look like they're dancing on the water.
You can even see fish swimming past just below the surface.
See them watch as they pass by.
Ahead of you there's a winding path leading deeper into the forest You follow it eagerly,
Curious about what wonders you might discover.
Along the way you encounter all sorts of magical creatures.
Butterflies flip past you.
Rabbits hop playfully in the underbrush.
Colourful birds dart through the trees.
And what other creatures can you see?
As you walk,
You notice how peaceful and calm the forest is.
The worries and the stresses of the outside world just seem to fade away.
Replaced by a sense of serenity and joy.
You feel completely at home here,
Surrounded by the beauty of nature.
You continue along the path and your senses are alive to every sight and sound around you.
You stop to admire a patch of wildflowers,
Their petals swaying in the wind.
And you breathe in their sweet fragrance.
Further along the path you come to a majestic waterfall cascading down a rocky cliff Rainbows dance in the mist.
You feel a cool spray on your face as you stand in awe of this natural wonder.
We sit by the water's edge and watch as the water tumbles down creating ripples in the water.
Dip your fingers into the cool clear water.
Feels refreshing against your skin.
Pushing away any tension or negativity.
As you gaze out across the water you notice something amazing.
A reflection shimmering on the surface of the water.
Take a moment to look at yourself.
You see the light and goodness that shines within you.
You are strong.
You're brave.
And you are so loved.
After spending some time enjoying this vision of the beautiful waterfall,
Resume your journey through the forest.
You come to a grove of ancient trees,
Their branches reaching up into the sky like outstretched arms.
You feel a sense of connection as you stand among these wise old guardians of the forest.
And as the day begins to wane,
You find a cozy spot beneath a tall oak tree to rest.
You lie back on the soft moss and gaze up at the twinkling stars above.
Feeling a deep sense of peace and contentment wash over you.
You rest here for a while.
And then when you're ready,
You slowly rise to your feet and continue on your way.
Follow the path back out of the forest,
Feeling grateful for the time you've spent in this magical place.
Remembering you can always return to this magical forest whenever you need a moment of calm and relaxation.
It will be here waiting for you.
Ready to welcome you back with open arms.
And slowly you become aware of your surrounding once again.
Feel the ground beneath you.
Sound of your breath.
Beating of your heart.
Just starting to bring a little bit of movement back into your fingers and your toes.
Perhaps having a stretch overheat.
And when you're ready,
Just gently opening your eyes and returning to the present moment,
Carrying the peace and tranquility of the forest with you.
Namaste.
