Welcome.
This is a little mindful practice to do outside.
Whether you are actually outside or just imagining to be outside,
It doesn't make too much of a difference.
The mind will believe what you tell it.
So let's start off with standing barefoot in the grass.
Closing down the eyes if it feels safe to do so.
And I want you to take a big breath into the nose.
And sigh out through the mouth.
Again,
A big breath into the nose.
This time shrugging the shoulders up to the ears,
And then with the exhale let them fall back down.
Then letting the lips come together as you inhale,
Exhale through the nose.
I invite you now to bring awareness to the space around you.
Without opening the eyes,
Can you see with your mind's eye what lies before you?
The different colors,
The various textures,
Any movements that might be occurring in the nature around you.
Can you pick out different sounds?
Not labeling anything,
Not trying to identify what you're hearing,
Just letting the different sound waves vibrate against your eardrums.
Maybe noticing if the sounds have a color.
Maybe a smell comes to mind.
Or if you are a visual person,
Does a specific pattern appear behind your eyelids?
Maybe it's more of an emotional response that manifests for you.
What sensations do you feel?
The temperature of the air?
The feeling of the clothes against your skin?
The feeling of the grass beneath your feet?
And as you open your awareness to the different parts of the body to pick up those sensations,
Start to direct your awareness more and more into your feet.
Full awareness into your feet as you stand barefoot in the grass.
What does this experience feel like for you in this moment?
Can you be completely present with the sensation of standing barefoot in the grass?
Which may be different to other times that you have found or will find yourself in a similar situation.
I want you for this time to be fully present with the experience of this moment.
You are standing here breathing barefoot in the grass.
What would it feel like to breathe into the soles of the feet?
Breathing in the sensations that you feel in the soles of the feet coming up from the grass.
With each inhale you are breathing up into the feet,
Into the legs,
Into the hips.
The next inhale goes even further into the body,
Into the abdomen,
The chest,
The shoulders,
The arms.
The next inhale moves up into the head and maybe even beyond.
To the space just above the crown of the head.
As if the breath were reaching for the sky,
For the branches of the trees.
You are now a whole body breathing up the earth below you.
Can you open up to this sensation completely?
Maybe if the grass is moist you may feel it as coolness.
Or maybe if it's dry a warmer earthier sensation.
Or maybe you see it as a color and you imagine it spreading throughout your whole body.
Your body infused with this experience.
You are breathing with ease in and out of the nostrils.
Feeling fully supported by the earth you stand on.
And that sensation of being supported allows you to lean more of your weight into the ground.
You are safely held by the earth.
Take now a deep nourishing breath up through the feet,
Into the body,
But this time let it go out through the mouth.
Take a few more on your own.
Start to gently move your body weight into one foot and the other as if you were swaying in the breeze.
Bring more movement into your fingers as you feel the air whispering into the palms of your hands.
And then softly blinking open the eyes slowly taking in the view around you.
Letting yourself fully awaken to the place you are in.
Welcome back.
I wish you a wonderful rest of your day or night.
