Forest, a guided meditation for you to connect with yourself, stimulating your imagination,
strengthening your visualization skills, and deepening relationship with your senses.
There is no right or wrong way to participate in it.
The messages that you receive during this meditation are often different every time
you meditate.
If you have access to a chair, sit with your feet planted on the ground.
Otherwise, sit in a cross-legged position, on the ground, or on a pillow.
I don't recommend laying down just because it's pretty easy to fall asleep, unless you're
listening to this to fall asleep.
We're going to start with a few rounds of box breathing.
Breath work before meditation helps to bring your mind, your physical body, your spirit
into this current moment, into the safe space in which you are seated.
Let's begin.
Start with a breath out.
Inhale for 4, 3, 2, 1, hold it 4, 3, 2, 1, slow exhale 4, 3, 2, 1, hold empty 4, 3, 2,
1, again, inhale 4, 3, 2, 1, hold it 4, 3, 2, 1, slow exhale 4, 3, 2, 1, hold empty 4,
3, 2, 1, inhale 4, 3, 2, 1, hold it 4, 3, 2, 1, slow exhale 4, 3, 2, 1, hold empty 4,
3, 2, 1, inhale 4, 3, 2, 1, hold it 4, 3, 2, 1, slow exhale 4, 3, 2, 1, hold empty 4,
3, 2, 1, inhale 4, 3, 2, 1, hold it 4, 3, 2, 1, slow exhale 4, 3, 2, 1, hold empty 4,
3, 2, 1, inhale 4, 3, 2, 1, hold it 4, 3, 2, 1, slow exhale 4, 3, 2, 1, hold empty 4,
3, 2, 1, breathe on your own.
Come back to the natural flow of your breath.
Notice for a moment how the air flows in and out of your lungs.
Truly the only moment that exists is the one you are in right now.
So when the mind wanders throughout this meditation, without judging your mind for wandering,
will you choose to come back to this present moment?
Focusing on the air flowing in and out of your body.
As we continue with this meditative state, I am your guide, but you are the lock and you hold the key.
You are both the lock and the key for everything in your life.
And while we are in this breathing state, I want you to picture a large white walled space.
An expansive room that you've never seen before, but using your imagination.
This white walled, white floored, whitish grey ceiling space.
There are no windows, only one door.
In this space you are safe. This is a peaceful place.
Notice the white ground that you are seated on.
This space is your holding area, where you can always come to in your mind and just breathe.
This space is not where you've been and not where we're going in this meditation.
It is the bridge between.
At any point throughout our meditation, if your foot falls asleep or you need to adjust your seat, do so.
And then come back to the flow of your breath.
In your safe space, you notice the door.
What color is it?
And what does the door look like?
In your mind's eye, slowly stand up and start walking to your door.
As you get closer, notice the door handle.
Perhaps it's a doorknob.
What does it look like?
Reach out for it.
What does it feel like? Is it cold or hot?
Slowly twist, pull or push open that door handle or doorknob.
And as the door opens, on the other side is this lush, gorgeous, glimmering forest.
The sun is shining, but there are so many trees, it's just speckling through the tree canopy.
As you stand in this doorway, look around.
What types of trees do you see?
Perhaps there is a river flowing right by you.
Maybe there are creatures roaming around.
Slowly start to walk into your forest.
And look down at your feet. Are you wearing any shoes? Are your toes barefoot in the dirt or the grass?
Use your imagination to visualize what you see.
And perhaps you use the other senses. What does your forest smell like?
Is there a breeze dancing across your skin?
Perhaps there's even a taste within the air.
Pause for a moment in your walking and reach down, touch what is around you.
Maybe it's grass, dirt, flowers, a tree, leaves.
And then stand back up and continue your walk through this beautiful, lush forest where there's a sense of safety and possibility.
As you're walking, you notice a pond or a lake over to your right.
Start walking towards that.
As you get closer, you notice there is a rock or a formation of rocks.
Climb up and take a seat.
Once you are seated, look up and notice the tree canopy above you.
Is there speckled light coming through?
Or is there a cloud overhead?
Now gaze into the body of water. You see your reflection stare back at you. What does that look like?
There is no right or wrong answer.
So whatever you see first is the correct instinct.
If this reflection feels positive to you, hold on to it.
If this reflection feels negative or unhelpful, just *** the stick beside you and drop it into the water.
Allowing the ripples to carry away what is not serving you.
Continue to gaze around. What does the wind feel like on your skin?
What do the trees look like that are in your immediate view?
As you sit, you notice to the left some movement.
And then an animal. What is the animal that you see?
It could be logical or not really make much sense.
You are safe with this animal no matter what it is.
So look it in the eyes and take note.
This animal slowly starts to make its way over to you.
And as it gets closer, you become aware there is a message that it is bringing to you.
The animal is now right in front of you. Receive the message they are telling you.
Even if the message doesn't make too much sense, notice it.
And then thank the animal for delivering it.
The animal continues on its journey as you continue on yours.
Notice in your pocket there is a little notepad and a pen.
Take it out and write down the message that you just received.
If it is a message that feels positive to you or feels like it is the truth,
something that you can use to grow from or with,
tear the piece of paper out of the notepad, fold it up and stick it in your other pocket to take with you.
If the message was speaking something to you that is hurtful to you or not helpful to your growth,
to you knowing yourself on a very deep level,
then tear out the piece of paper from the notepad, crumple it up and toss it into the water.
This is magical paper that will do no harm to the environment as it floats through the pond or down a stream.
Put the notepad and the pen back in your pocket and slowly start to stand up.
Start to make your way off of the rock.
And turn back down the path you originally came from.
Now that you are walking in the opposite direction, perhaps there is a mountain or a hill, something you did not see before.
Slowly start to make your way.
Notice what the trees look like.
Notice what your forest smells like.
Notice if there are any sounds that you hear. Birds chirping, leaves crunching, trees rustling.
And as you get closer back to the door, it has closed.
So start to make your way up to it.
Take out your hand, open the door and step through.
Gently close the door behind you and come to have a seat back in this safe, peaceful, soft, white area.
This bridge between your forest and your life outside of this meditation.
Notice your breath and just be here.
Starting to come back to the room that your physical body is sitting in.
Perhaps you wiggle your toes, your fingers, readjust your spine.
Notice the sounds that are in the room you are sitting in.
And when you are ready, slowly blink open your eyes.
Thank you for taking that time for yourself.
The more frequently you meditate, the more you will know yourself as you are in this current version of yourself.
Little Luna.
Little Luna.