Welcome to your meditation. I invite you now to take a comfortable seated position and allow yourself to reconnect to your own breath. Just watch your breath with curiosity without the need for changing it or adopting. simply allow yourself to notice your inhale and your exhale.
Notice what is happening in your body which parts are expanding and feeling more spacious. With every inhale, notice how you feel when you breathe out.
Do you feel more relaxed? Or do you feel pressure? What is it and I invite you now to take this inhale into your belly center.
For the next couple of breaths that you take deeply, inhale into your belly. expand from there. Then stop for a moment, hold your breath. And with the exhale, let go fully. Hold your breath for a little while before you start. Taking the next inhale into your belly and continue with this pattern. Your own pace. Inhale into the belly. Hold the breath. Let go with the exhale. Hold the breath again. And inhale. And one more time. Inhale, hold your breath and exhale and continue with your natural breathing pattern. I ask you now to imagine that you stand in the most beautiful place in nature that you can ever imagine.
That can be a place where you’ve been before or it is a fictionary place. Allow yourself to see this place now. In front of your eyes. And imagine that you’re standing right in this nature. Imagine you’re barefoot and it’s a warm day. The sun is shining. And I want you now to imagine to take a walk for this nature area. Feel the ground underneath your feet. Feel how all these little plants are tingling your feet Feel the air on your skin while you’re moving. Feel the warmth of the sun shining towards you. warming up the parts that are ready to be warmed up. And just notice how it feels on your skin to be surrounded by nature.
How does nature feel like? How does the air feel like on my skin? How does the sound feel like? on my face? How does the soil the ground underneath me? Feel on the soles of my feet? Now, I invite you to pay attention to what you hear. Do you hear any birds? singing? Do you hear the wind blowing? Do you hear any other people? Talking, laughing? giggling enjoying their time? What do you hear? In your piece of nature? Where you’re taking a walk? Do you hear the ground underneath us? With every step that you take?
What do you hear? and ask yourself how does nature sound like? How does nature sound like? And I invite you now to pay attention to what you see.
Is this nature area full of greenery? Is it covered with flowers? beautiful, colorful flowers. Do you see the water?
Maybe a spring or the ocean? What do you see? How does nature look like? I invite you now to come back to your body with all these insights.
The richness within your body filled up with all the senses, senses of your skin.
The sound in your ears and the colors that are touching your eyes. I invite you to start noticing your body in this room where you’re currently in.
Notice how you touch the surface of this room and deepen your breath to slowly come back to this moment. Start moving your fingers and toes again. Stretch your body feel your body and welcome yourself back.
”How does nature feel like? How does the air feel like on my skin? How does the sound feel like? on my face? How does the soil the ground underneath me? Feel on the soles of my feet?