As an Occupational therapist, I often find myself using my yoga teacher skills and passions to engage my clients in self care. I am a big advocate for using nature as a co-therapist as well as a tool for self care. I have been reading a lot about forest bathing, experimenting with various nature based activities, and my full time job is completely outdoors. So naturally, this summer I thought it might be a nice addition to create a summer evening guided visualization for my readers to share and enjoy this meditation story.
Please note that this meditation was a mixture of a bunch of different meditations I found online, but with modifications to benefit the clients that I have at my job. Each individual may be comfortable with something different, so feel free to change around wording as one size does not fit all! Often times the best meditations happen when you can connect personally to the words, so writing one can be fun and so beneficial! Happy meditating 🙂
To begin, take a moment to make yourself comfortable as you find a comfortable place to sit or lie down. Take a deep breath in, and sigh a deep breath out… wiggle your fingers and your toes, and relax your jaw.
Begin to bring awareness to your breath. Notice as your chest rises as you inhale, and falls as you exhale.
Breathe in….2…..3…..4…..Pause…2…..3…..Breathe out….2…..3…..4…..5…..
Again inhale….2…3…4…Pause…2…3…. Exhale….2….3….4….5…..
Try taking 5 deep breaths like this, exhaling out of your mouth.
Continue to breathe slowly, smoothly….. feeling yourself relaxing more and more with each breath.
As you begin to relax, close your eyes and start to create a picture in your mind. Allow yourself to fall into a space that brings you joy and calm. Imagine that you are lying on a blanket outside on a warm summer day. The blanket is in the soft grass, warm sand, under a shadey tree…. Whatever environment can be relaxing to you.
The sun shines down, warming your skin, and a breeze blows across your skin bringing a brief moment of cool. No matter what is going on later in the day, or week, right now is time to rest for YOU.
You close your eyes and listen to the sounds around you. Can you hear water flowing? The rustling of leaves on the trees? The wind dancing around you? The song of birds chattering away with each other? The sounds bring you calm and remind you that you are part of something beautiful. Let the song of nature wrap you up in a warm hug and let you feel held.
As you are wrapped in the magic of nature’s music, you focus in on yourself. Bringing attention to your physical body, bring awareness to your toes. Give them a wiggle, perhaps feeling the ground they rest on. Moving up your body, start noticing any areas that may be comfortable or uncomfortable, sore or soft, tense or relaxed. Don’t judge yourself, just paint a picture of how your body feels and notice if there’s a specific mood or feeling you’re feeling at this moment.
Now imagine the sensation that the sunshine brings to you as it dances across your body. The warmth of it’s touch. Imagine it starting at your feet, and as the sunlight moves up your body, a sense of calm and support washes over you. As the sun touches your legs, you tense them, and then let them relax.
The sun moves up, illuminating your hips and waist, and your muscles once again tense and then relax. Imagine it shining over your chest and arms, all your muscles under the sun tensing and relaxing.
As the sun comes up to your neck and face, tense your shoulders up to your ears, scrunch up your face muscles, your nose, your forehead and jaw, and then let them relax.
Take a deep breath in…. 2…3…4…. Hold….2..3.. and a deep breath out …2…3…4…5….
Your body no longer holds tenseness that you can control. You may still feel some stress and tightness, but this is not your fault, this is just for you to notice and accept and be kind to yourself for. Your body melts into the ground, Allow yourself to take the next few minutes to just be.
As you rest in silence, imagine your thoughts are clouds floating by on this beautiful day. They exist, they come through your consciousness, and then you watch them float by. Just notice them, and allow them to exist without judgement. This time is for you, enjoy.
(Rest as long as you like, at least 2-3 minutes)
When you are ready, Begin to wiggle your fingers and toes. Coming back into your body. Take a deep breath in and let it out of your mouth with a big sigh. Carrying this calmness with you as you open your eyes and get ready to continue to go about your day.
Be Your Own Sunshine 