forest (guided meditation) - little luna lyrics
forest, a guided meditation for you to connect to yourself
stimulating your imagination, strengthening you visualization sk!lls
and deepening your relationship with your senses
there is no right or wrong way to partic*p*te 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 becausе it’s pretty easy to fall asleep
unless you’rе 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 this safe sp*ce in which you’re seated
let’s begin, start with a breath out
inhale for four, three, two, one
hold it, four, three, two, one
slow exhale, four, three, two, one
hold empty, four, three, two, one
again, inhale for four, three, two, one
hold it, four, three, two, one
slow exhale, four, three, two, one
hold empty, four, three, two, one
inhale, four, three, two, one
hold it, four, three, two, one
slow exhale, four, three, two, one
hold empty, four, three, two, one
inhale, four, three, two, one
hold it, four, three, two, one
slow exhale, four, three, two, one
hold empty, four, three, two, one
inhale, four, three, two, one
hold it, four, three, two, one
slow exhale, four, three, two, one
hold empty, four, three, two, one
inhale for four, three, two, one
hold it, four, three, two, one
slow exhale, four, three, two, one
hold empty, four, three, two, one
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’re in this breathing state
i want you to picture a large white*walled sp*ce
an expansive room that you’ve never seen before
but using your imagination
this white*walled, white floored, white*ish gray ceiling sp*ce
there are no windows, only one door
in this sp*ce, you are safe
this is a peaceful place
notice the white ground you are seated on
this sp*ce is your holding area, where you can always come to in your mind and just breathe
this sp*ce is not where you’ve been
and not where we’re going in this meditation
it is the bridge between
if 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 sp*ce
you notice the door
what color is it?
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 door kn*b
what does it look like?
reach out for it, what does it look like, is it cold, hot?
slowly twist, pull, or push
open that door handle or door kn*b
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 walking into your forest
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
perhaps you use the other sense
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
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 is a sense of safety and possibility
and as you are 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?
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 grab the stick beside you and drop it into the water
allowing the ripples to carry away what is not serving you
and 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 noticed the left, some movement
and then an animal
what is the animal that you see?
it could be logical or it 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 or it feels like it’s 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 speaking something to you that is hurtful to you or not helpful for 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 in to the water
and this is magical paper that will do no harm to the environment as it floats through the pond or down a stream
and 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 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 are there 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 making your way up to it
reach 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 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
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