Welcome to this guided 10-minute meditation.
Begin by finding a comfortable space to rest either sitting or lying down.
Close your eyes if that's comfortable.
Letting your body become soft.
Taking a deep breath in through your nose all the way down into your toes and letting it out.
Exhaling,
Inhaling as though it's a wave flowing through the body.
Softening any tension.
As you soften,
Begin focusing on your breath.
Inhaling,
Counting to four.
Holding for seven.
Exhaling for eight.
Inhaling,
Four.
Holding,
Seven.
Exhaling,
Eight.
Noticing the sensation as your breath flows through the body.
Returning to a regular pace.
If your mind begins to wander gently,
Bring your focus back to your breath and begin shifting your attention now to the physical body.
Scanning from your head,
Down your shoulders,
Down your arms,
Into your hands,
And into the palms and the back of the hands and into each finger one by one.
Starting with your thumbs,
The pointer fingers,
The middle fingers,
The ring fingers,
And your pinkies.
Breathing into the areas,
Allowing them to relax and guiding your awareness.
Back of the arms,
Softening the shoulders.
Letting this grounding energy flow down the body into your heart space,
The belly,
The hips,
Down the legs,
All the way into your feet.
Allowing your whole body to soften.
Noticing where you're holding tension.
Breathe into that space and exhale.
Let it soften.
And guiding your awareness to sounds around you.
Maybe there are sounds of the music here.
Sounds in your environment.
Acknowledging and letting them float by.
Staying present.
Staying with your breath.
Returning your focus back to the inhale and exhale.
Softening the body.
Feeling the breath flow through you like a wave.
And begin to visualize a peaceful forest.
The sounds of the wind and the trees.
The light flowing through the tops of the trees down onto your face.
The fresh,
Cool air.
Beautiful flowers that you might see.
Feeling the grounding energy of the forest surround you.
Absorbing the sights,
Sounds,
And sensations of this space.
And say to yourself here,
I am deeply rooted.
I am deeply rooted.
I am deeply rooted.
And gently begin guiding your awareness back to the space that you're in.
Deepening the breath.
Finding your grounding back in your space.
Wiggling your fingers and toes.
Taking your time.
You can stay here as long as you like.
But if you're ready to open your eyes,
Take another deep breath in.
Exhale slowly.
And return back to your space.
And remember to stay gentle with yourself today.
And you can return to your breath in the forest,
In this grounding,
Whenever you need it.
