This guided meditation will lead you through a visualization of a walk through a forest,
Engaging the senses and allowing you to find some calm and some clarity.
Taking your time,
Find a position that's really comfortable.
Find a seat either on a cushion or a chair,
Perhaps with your back supported by either the wall,
Back of your chair,
A pillow.
Sitting with your spine tall,
You can have your legs crossed or you might plant your feet on the floor if you're in need of a little more grounding.
Place your hands anywhere that's comfortable,
Maybe on your lap with the palms face up in the position of receiving or face down again for some more grounding.
Maybe you place a hand over the heart and over the belly to really feel your breath and your heartbeat.
Take your time becoming comfortable.
You can even pause the recording and play again once you're ready.
And we'll begin by just connecting to the breath.
Welcoming yourself to be fully present.
As you inhale through your nose,
Note the temperature of the air,
How it feels in the body,
Where you feel your breath.
And on the exhale,
Noting the temperature as the breath leaves your nose or your mouth.
Inhaling,
Being present with the breath as it comes into the body and fills your belly,
Your ribs,
And your collarbones.
Your ribs and your collarbones.
Being present in that pause before the exhale and then noticing as the breath leaves the body,
Collarbones,
Ribs,
And belly.
Taking a few more breaths just like that,
Very present.
And if it's comfortable,
You can close down your eyes and begin by imagining your bare feet on warm,
Soft soil.
You can feel soft pine needles the gentle bumpy texture.
Notice how the earth rises to meet and hold you here,
Supporting you.
There's nothing you need to do.
The earth feels warmed by the sun.
And follow that warming sensation of the sun onto your skin,
Tops of your feet,
Your shins,
Kneecaps,
Thighs,
Belly,
Heart center,
Your chest.
Sunlight cascading over your shoulders,
Down your arms,
Into your palms,
The throat,
Your cheeks,
And your forehead.
Taking a moment here to just bask in the sunshine.
And then you feel a slight breeze,
Gently tickling the hairs on your arms,
And the hair on your head.
And that breeze carries with it the scent of pine.
Take a deep breath in through your nose.
Take a deep breath in through your nose and notice what other scents you can sense.
Maybe you smell honeysuckle or that sweet vanilla that comes from the ponderosas.
And as you tune in,
You notice the calls of different birds,
The gentle chirps of squirrels and chipmunks,
The rustling of leaves,
The scurrying of woodland creatures.
And now you're ready to take a deep breath in through your nose.
To begin your walk.
Beginning slowly,
Stepping your right foot in front of you.
And as you place your foot on the earth as if your foot kisses the dirt beneath you,
Noticing that soft yet sturdy support.
And then stepping your left foot,
Sensing that soft yet sturdy support.
Walking slowly,
One foot in front of the other.
Tuning in to the sound of a hawk.
You look up and see it soaring above you so freely.
Walking slowly now,
Each step drawing you further into this forest.
Your eyes lit up with all the various shades of earthy greens,
Bright pops of yellow wildflowers,
Pinks and purples,
You hear that scurrying sound and pause.
Looking into the brush,
You can see a chipmunk gathering acorns,
Preparing for the coming of winter.
Each step breathing in cool air.
Still so warmed by the sun.
Stepping over some large rocks,
Feel the smoothness,
The coolness under your foot.
Carrying you up deeper into the forest.
And with each step,
You find a deeper sense of grounding.
Feeling the love of the earth coursing up through the soles of your feet.
Through the soles of your feet.
Knowing that with each step,
You are just above a network of roots.
That all these trees in the forest and all these plants are sharing.
Sending all that they need,
The resources,
The strength,
The support.
And knowing that this is yours to receive as well.
On your next inhale,
Saying to yourself,
I receive.
I am open.
I welcome.
I welcome these divine gifts.
Perhaps you even open your arms,
Allowing your heart to shine forward,
Sipping in the sunlight.
Breathing in that pine scented air.
Feeling yourself divinely connected to the nature around you that connects us all.
And as you continue on,
You see this rock,
Smooth and placed just in the center of your heart.
Sunlight.
As if it's inviting you,
You walk over and take a seat.
Crossing your legs.
Placing your hands behind you to support.
Sun shining down into your heart space.
Gentle breeze.
Making its way over your skin.
As if you can hear the trees around you,
Whispering affirmations.
Welcome home.
You are safe.
All parts of you are welcome here.
Whatever you feel is exactly what you're meant to feel.
Let us receive your joy,
Your grief,
Your love,
Your despair,
Your rage,
Your peace.
They can all exist and they are all so welcome here.
You can sit here on this rock,
Asking in the sun and bathing in these gifts of the forest as long as you need.
Thank you for sharing this practice with me.
