Hello,
My name's Abi and today we're going to try a meditation in nature.
Have you ever realised that there are usually so many things going on around us?
There's always animals,
Trees,
Flowers and so much more we don't always notice.
Things that we might see every day but don't really take the time to explore.
Or sounds that we miss because we aren't really listening.
How many times have you stopped to listen when you're in the garden or in a park and really paid attention to what you hear?
Like the birds or an aeroplane or other children laughing?
We often use five of our senses all the time.
Can you name them all?
Great!
Did you remember seeing with our eyes and hearing with our ears,
Smelling things with our nose,
Feeling things with our bodies and tasting things with our tongue?
This meditation will help you notice what is all around you to really make use of your senses and help you enjoy the here and now even more.
Because after all,
This is what we have right now.
So let's take a moment to really enjoy it.
You can do this meditation in your garden or in a big open space or even from your home as long as the windows open.
So are you ready?
Then let's begin.
Take your time to get comfortable wherever you are.
Have a little wriggle to get all comfy and then let's take a few deep breaths to help us get really nice and calm and settled.
Just slowing down our breathing and counting the breaths can help us to focus on what's happening right now.
So count to four as you breathe in and then five as you breathe out.
Take a few more breaths just like that and feel all the little muscles in your face relax.
Feeling your eyes and mouth go all soft and then allowing your shoulders to drop down.
And then just notice how it feels to sit or lie here.
Feeling the weight of your whole body sinking into the chair or floor or the ground below you.
Maybe you're lying on the grass in your garden or sitting on a chair in your house with the window open.
Wherever you are see if you can really look at all the things around you.
What shapes can you see?
What colours can you see?
If you can see blue how many different shades can you see?
Maybe for example the sky is a very light blue with patches of white cloud.
Maybe it goes brighter the higher up the sky you look.
Maybe you can see patches on the carpet or grass or ground that have different colours in them.
How many colours can you see?
Look at the room or the garden or wherever you are and see if you can notice something you've never seen before.
Maybe there's a hole or a place in the garden or somewhere else.
Be curious.
What colour is it?
How big is it?
What shape is it?
Does it remind you of anything?
What could that be?
What colour is it?
What colour is it?
What shape is it?
Does it remind you of anything?
What could that be?
Gently close your eyes now and notice the colours you can still see behind your closed lids.
Are the colours changing from dark to light or light to dark?
Are the colours bright or dull?
Are they swirling or still?
Now turn your attention to what you can hear.
Not thinking about where the sound is coming from but just noticing the sound as it arrives and then leaves again.
See if you can notice the gap between sounds coming and going.
What is the closest sound you can hear?
Your breath or can you hear little noises coming from inside?
From your belly or your throat?
What else can you hear nearby?
Maybe you can hear birds singing or the hum of electrical items.
Really tuning in to all the little sounds we often don't hear because we're so busy thinking and doing other things.
What is the furthest away sound you can hear?
A plane?
Traffic?
Maybe a dog barking?
Can you hear sounds on the moon?
Now turn your attention to what you can smell.
Maybe you can smell food.
Perhaps you smell grass or your clothes or something else completely.
Maybe you can't smell anything right now but just being aware and noticing that.
The smell of absolutely nothing in the air.
Now thinking about what you can feel.
Noticing what you're touching with your hands,
Your feet,
Where your body is making contact and how it feels.
Is it soft or hard?
Comfy or springy?
Warm or cold?
Really taking the time to explore what every part of your body is touching and how it feels.
Noticing any sensations inside your body,
Any buzzing or tingling or feelings of cool or warmth.
Maybe noticing if you can feel the cool air coming into your nose and being aware that it's slightly warmer on the way out when you breathe out.
Maybe your hair or clothes are moving slightly in a breeze.
Noticing any tickles or softness or itches that may come and go.
Or even stay for a while.
Just taking the time to notice them arrive without reacting and being able to notice when they leave.
Turning your attention to your chest now.
I wonder if you can feel your heart beating there.
Really pay attention and see if you can feel the steady rhythm.
Noticing if it's slow or fast.
And if you can't feel it,
Maybe placing your hand on your chest and seeing if you can feel it now.
And if you still can't,
That's absolutely fine.
Whatever you feel right now is perfectly right for you in this moment.
This is how this moment is and it's absolutely perfect just as it is.
Just as you are.
Now taking some long,
Slow,
Deep breaths in and out.
In and out.
Counting slowly to four as you breathe in.
And counting to five as you breathe out.
Noticing how you feel and how your body feels.
Moving your attention to your face and turning up the corners of your mouth into a small smile.
Are you feeling happy and calm and relaxed?
Maybe a little sleepy?
Keep breathing slowly in and out.
In and out.
In and out.
And then slowly open your eyes when you're ready.
Next time you go out for a walk or a bike ride or out in the car,
See if you can use all your senses to really notice everything around you.
And then notice how it makes you feel.
