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Transcript

Finding Inner Peace: A Guided Tree Meditation for Release and Relaxation · STOPTIME: Live in the Moment.

• 0:00
  Speaker 1: Hey there, just before we get comfortable for this meditation, I'd like you just to stretch your arms way up over your head, stand up wherever you are, if you can, or if you're sitting down, or even if you're lying in bed.
• 0:17
  Speaker 1: Stretch your arms way up over your head and then reach your heels down into the floor, if you're standing, or just long down the backs of the legs.
• 0:29
  Speaker 1: If you're lying down, or just feel your feet pressing into the floor through the backs of your heels and feel the stretch in both directions, with your arms up in the air and your feet stretching below you.
• 0:45
  Speaker 1: Take a few deep breaths in this position and, when you're ready, relax your arms down, relax your legs and get nice and comfortable to wherever you'd like to enjoy this meditation.
• 1:00
  Speaker 1: If you're beginning your day, you can do this sitting up.
• 1:07
  Speaker 1: If you're ending your day, go ahead and lie down, whatever is comfortable for you in this moment.
• 1:15
  Speaker 1: If you're lying down, keep your legs and arms uncrossed and if seated, have your feet flat on the floor, just beginning to connect with breath, breathing in and out slowly and deeply.
• 1:34
  Speaker 1: Notice your body adjusting as you commit to these next few minutes of time for yourself to contemplate and meditate.
• 1:50
  Speaker 1: Just create space and be with me and my voice to guide you and, with each breath, start to notice yourself relaxing and centering a little bit more, simply by being here, simply by allowing this time for yourself.
• 2:17
  Speaker 1: I honor you for taking this time and remind you that this is a safe space, created just for you.
• 2:33
  Speaker 1: There are no expectations, no attachment to what this is supposed to be.
• 2:46
  Speaker 1: Just breathe, start to really feel the breath connecting to your body and just allow, just invite the allowing of thoughts and emotions and feelings and tension.
• 3:25
  Speaker 1: Just allow them all to exist.
• 3:29
  Speaker 1: Just being Beginning to align with the inhale and exhale of your breath, feeling your body firmly rooted to the surface beneath you, feeling gratitude, knowing that you are supported.
• 4:09
  Speaker 1: Feel your body lengthen and strengthen with each breath you take, being in conscious awareness, holding your body in awareness but with no tension or stress.
• 4:38
  Speaker 1: Notice in your next breath how expansive you are and, on the exhale, just release anything that needs to be released.
• 5:07
  Speaker 1: Savor this feeling that you've created for yourself in this moment.
• 5:19
  Speaker 1: Take one more deep breath, here and now.
• 5:42
  Speaker 1: I want you to bring your conscious.
• 5:44
  Speaker 1: Your body is the trunk of a beautiful, beautiful tree.
• 5:52
  Speaker 1: Your feet and legs are the roots and they stretch deep, deep below and your head and mind and arms, the branches and your thoughts are the leaves, all these thoughts gently blowing and moving with the breeze.
• 6:44
  Speaker 1: Some of these thoughts are further out on the limb, some of them are older thoughts, living closer to the core as they blow in the wind.
• 7:03
  Speaker 1: Feel free to allow any of the older thoughts or newer thoughts simply blow away.
• 7:08
  Speaker 1: Notice how it feels to have these thoughts moving, flowing with the breeze.
• 7:28
  Speaker 1: Notice how it feels to have these thoughts moving, flowing with the breeze, filling up your branches.
• 7:43
  Speaker 1: Bring your awareness now to your belly, to your core, the trunk of your tree.
• 7:48
  Speaker 1: Begin to imagine drawing the breath in and out of this area.
• 7:55
  Speaker 1: You are the tree and you're breathing in and out of your belly, your core, your trunk.
• 8:26
  Speaker 1: Just notice how this feels.
• 8:27
  Speaker 1: Notice any thoughts or feelings.
• 8:35
  Speaker 1: Nature has so much to teach us if we allow it.
• 8:52
  Speaker 1: Embody the tree.
• 9:02
  Speaker 1: What can you see around you?
• 9:09
  Speaker 1: Are you a tall tree?
• 9:16
  Speaker 1: Can you see far and wide?
• 9:21
  Speaker 1: Maybe you can see other trees or fields.
• 9:30
  Speaker 1: Are you in a forest?
• 9:38
  Speaker 1: Or maybe you're in a city or a park?
• 9:44
  Speaker 1: Expand your awareness externally and visualize where you are.
• 10:16
  Speaker 1: As you look around, you begin to a gorgeous brown, yellow and red.
• 10:23
  Speaker 1: A gentle breeze is beginning to build around you.
• 10:32
  Speaker 1: The colors are vibrant, many of them lying on the ground, some beginning to fly off the trees, some clinging to the branches.
• 11:06
  Speaker 1: Breathe in deeply and fully, connect back to those thoughts and emotions on the branches and leaves.
• 11:19
  Speaker 1: Are there any that you wish to let go of?
• 11:28
  Speaker 1: Are there any that aren't serving you?
• 11:35
  Speaker 1: See all these thoughts and emotions beginning to move and sway in the branches.
• 11:49
  Speaker 1: The wind begins to increase and the leaves begin to rustle.
• 11:59
  Speaker 1: Breathing deeply and fully, you know it is time to release.
• 12:04
  Speaker 1: You watch as the first thought, the first leaf blows, it goes and it leaves the tree and floats off.
• 12:17
  Speaker 1: And then the next and the next.
• 12:22
  Speaker 1: With each inhale you're feeling lighter and with each exhale you feel a sense of release as another leaf gently blows into the wind.
• 12:40
  Speaker 1: Breathe deeply in with your next exhale.
• 12:50
  Speaker 1: Allow any remaining leaves that you want to let go of.
• 12:56
  Speaker 1: Just release from the branches.
• 12:59
  Speaker 1: Release until all that is left is you, your core, your strong trunk and roots bedded deeply into the earth.
• 13:36
  Speaker 1: You're drawing nourishment from the ground and it's coming up through your body and, though you may not even see it, you can feel it, for spring will come and new buds will form on your branches.
• 14:02
  Speaker 1: Allow yourself to connect with your breath and feel it traveling now up and down the full length of your body, nourishing, cleansing and calming, helping you connect back with your strength and stability.
• 14:28
  Speaker 1: You feel long and strong with each and every breath, more nourished and grounded, strong and long.
• 14:46
  Speaker 1: An inner knowing that this space and strength, strong and long An inner knowing that this space and strength allows room for what is good, great and right to enter your life and mind and that when spring comes, you will begin to bud and flourish and grow just like the tree, breathing deeply and fully again up and down the length of your tree, of your beautiful body, becoming aware once again of the space around you.
• 15:45
  Speaker 1: Begin to guide yourself back to your own body.
• 16:02
  Speaker 1: Or, if you're using this meditation for sleep, allow yourself to go sinking and sinking, feel the breath and awareness in your feet and your legs, your pelvis and your torso, bringing the breath and awareness now up to the chest and the throat, relaxing your jaw and your face and your forehead Again, if you're using this for sleep, take a deep breath and, on the exhale, just let yourself go.
• 17:16
  Speaker 1: And if you're getting ready for your day, slowly start spacious and expansive Namaste.