Good afternoon.
Today's relaxing meditation is going to take us through a walk in the forest.
Begin by finding a comfortable position in which to sit.
Sit up nice and tall,
Good posture,
Feel our sitz bones underneath us,
And breathe.
When you are comfortable,
Close your eyes.
Take in a deep breath and feel that breath reach down all the way to your toes before you exhale.
Repeat this nice,
Deep,
Cleansing breath.
Really feel your legs,
Your feet,
Your tailbone,
Your sitz bone in contact with the ground underneath you.
Imagine your body is a tree trunk.
Your feet begin to grow roots from the bottoms.
Feel those roots go into the ground.
Feel your connection strengthen and your breath deepen.
Take a deep breath in.
As you breathe in,
Feel your roots go further into the ground,
Further into the earth.
As you exhale,
Bring the nutrients,
The support from the earth that your body needs.
Return to this feeling any time you are losing connection.
Keep your eyes closed and just listen to my voice.
Allow your arms to fall gently along your legs,
Palms up.
Take a deep breath in through your nose and exhale deeply.
Relax your jaw.
Continue the deep breathing in and out through your nose.
As you release your breath,
Release the tension you are feeling in your body.
Every breath in,
In new fresh cleansing,
Every breath out,
Tension and release.
Now that you are completely relaxed,
I invite you to take a journey with me.
In front of you,
You see a path at the edge of a small forest.
The bright sun warms your back as you face the opening in the trees.
The cool breeze from the forest is inviting you to enter.
The path is clear and broad and easy to follow and so you step into the forest.
All around you,
You can hear the birds calling to one another.
Their sounds are gentle and sweet.
It is as if they are encouraging you to take a few more steps into their home.
And so you do.
Feel the calm the forest offers you.
You are aware of the small animals around you.
You see rabbits and squirrels romping and playing.
You can hear the sounds of more birds hidden in the dense canopy of the forest.
As you walk,
You begin to hear the sound of running water.
As you walk,
You can feel the leaves under your feet and the small branches and the roots on the ground.
In front of you,
The forest opens into a small clearing.
In the middle of the clearing is a small pool.
Here,
In the clearing,
There are some rocks where you can sit.
You walk to the largest of the rocks and take a seat on it.
It cradles your body and holds you steady.
And you just sit here for a few minutes in silence,
Listening to the sounds of the forest and the water all around you.
Your eyes are closed and your heart is full of joy.
You sit on this rock for a few moments.
Enjoy the peace and calm you feel.
When you rise from your spot on the rock,
Move gently back onto the path and walk slowly and calmly back to the edge of the forest where you first stepped onto the path.
With each step you take,
You find yourself coming back into your conscious awareness of the room around you.
You begin to notice your surroundings.
You feel your floor under your body.
You slowly move your hands and feet.
And now that you have returned to complete consciousness,
The calm you felt from the forest has been integrated into your being.
And you will take that feeling with you back into your daily life.
And so it is.
