135+ Guided Meditation Scripts Volume 4

By Jaime Wishstone

Designed for Yoga Teachers and Meditation Practitioners

Embark on a Journey of Self-Discovery, Embrace the Beauty of Nature, Cultivate Mindfulness, and Ignite Personal Growth Across Diverse Landscapes, Emotions, and Life's Many Challenges.

Calling all yoga teachers and meditation enthusiasts! 'Discover Calm and Transformation' offers you a treasure trove of guided meditation scripts to deepen your practice and enhance your teaching.

This comprehensive collection provides a wide range of meditation experiences, including serene encounters with nature, mindfulness practices, self-care rituals, and techniques for self-improvement. Whether you're guiding a class or seeking personal growth, these scripts cater to your unique needs.

Inside this book, you'll find:

Tranquil Nature Meditations: Share the beauty of waterfalls, rainforests, lakes, and more with your students.

Mindfulness and Self-Care: Incorporate yoga nidra, mindful eating, and heightened awareness into your sessions.

Personal Growth and Emotional Wellness: Guide your students through resilience-building, fear release, and positivity.

Inner Peace and Self-Discovery: Help others achieve deep relaxation, explore their emotions, and uncover their true selves.

Stoic Wisdom: Introduce the four virtues of Stoicism to your students for balanced living.

Affirmations and Sleep Meditations: Enhance your classes with scripts that improve sleep quality and foster gratitude.

Whether you're teaching a class or refining your own practice, 'Discover Calm and Transformation' equips you with the tools and guidance needed to unlock your inner potential, reduce stress, and find tranquility in the midst of life's demands.

Begin your transformative journey today and bring the profound benefits of guided meditation to your yoga sessions and meditation practice. Say goodbye to stress and embrace the serenity and growth that await you on this beautiful path.

• Language: English
• Publisher: Nick Tsai
• Release date: Nov 9, 2023
• ISBN: 9798224063574

Book preview

135+ GUIDED

MEDITATION SCRIPTS

(Volume 4)

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Discover Calm and Transformation: Embrace Nature,

Mindfulness, Self-Care, and Personal Growth

Across Diverse Landscapes, Emotions,

and Life Challenges.

Jaime Wishstone

135+ GUIDED MEDITATION SCRIPTS (Volume 4)

by Jaime Wishstone

Published by Wishstone Trading Limited

https://www.mindfulnesscontent.com

Copyright © 2023 Jaime Wishstone

All rights reserved. No portion of this book may be reproduced in any form without permission from the publisher, except as permitted by U.S. copyright law. For permissions contact: [e-mail]

SPECIAL BONUS

Thank you for getting this book; here's a special bonus to

help elevate your meditation practice.

Get Your Free Meditation Practice Mastery Kit

Access 10 bonus guided meditation scripts, 10 guided meditation tracks, 30 social media post templates, 10 royalty-free meditation music,

and more.

Grab Your Free Kit At

https://www.mindfulnesscontent.com/bonus

Table of Contents

INTRODUCTION

NATURE MEDITATION

Waterfall Of Serenity

Tropical Rainforest

Tropical Island

Through The Canyon

The Woods

The Rain Forest

The Peaceful Lake

The Calm Lake

Standing Before a Mountain

Soothing Boat Ride

River of Tranquility

Resting By a Stream

Relaxing Waterfall

Raindrop Meditation

Peaceful Meadow

Mountain Stillness

Journey Under the Stars

Golden Desert Sands

Forest Walk

Forest Walk

Floating in the Ocean

Desert Night

By The River

Breathing In the Lake

Beach Calm

At The Beach

An Ocean of Wheat

A Walk in The Mountains

A Relaxing Boat Ride

MINDFULNESS AND AWARENESS

Yoga Nidra

Walking In Relaxation

Taking A Walk

Sitting Practice

Short Beginner’s Practice

Rainy Day

Procrastination

Presence In the Body

Practice For Beginners

Mindfulness Of Thoughts

Mindfulness Is the Key to Success

Mindfulness

Mindful Eating

Lying Down

Listening

Increase Awareness

Grounding

Find Your Focus

Eating A Peach

Driving

Doing Chores

Connect With Your Body

Concentration

Clarity

Body Scan

Bodily Sensations

INSIGHTFUL AND SELF REFLECTIVE

Working With Reactivity

Wholesome Seeds

Who Am I

What’s Not Wrong

Welcoming Spring

Weight Loss

We Are the Gardener

Uncertainty

Things That Do Not Matter

The Guard in The Mind

The Art of Resting

Stress Relief

Sleep Relaxation

Sleep Hypnosis

Sleep Countdown

Sleep Affirmations

Simplicity Of Choices

Short Beginner’s Practice

Shaping Your Thoughts

Setting Intentions

Setting Goals

Setting Goals 2

Self-Love

Self-Compassion

Self-Checking

Safe Space

Resilience

Releasing Fear

Relaxing The Mind

Quick Relaxation

Prioritizing

Practice For Women

Practice For Mothers

Practice For Beginners

Positivity

Personal Growth

Perception

Peaceful Mind

Pain Relief

New Beginnings

Negative Thinking Patterns

Navigating The Uncertain

Morning Practice

Morning Affirmations

Mindfulness Of Thoughts

Mindfulness

Mindful Breath

Making The Best Out of Painful Situation

Loving Kindness

Love Your Body

Looking Deeply

Letting Go of The Past

Letting Go

Intrusive Thoughts

Intentions For Sleep

Insights

Increasing Sexual Energy

Idea Of Happiness

I Am Home

Healthy Living

Happiness

Habit Energy

Gratitude

Four Virtues of Stoicism: Temperance

our Virtues of Stoicism: Setting Intentions

Four Virtues of Stoicism: Justice

Four Virtues of Stoicism: Courage

The Four Elements

Forgiveness

Feeling Stuck

Fear Of Mortality

Essential Reminder

Emotional Awareness

Emanate Warmth

Easing Into Sleep

Easing Insomnia

Deep Sleep

Deep Relaxation

Deep Breathing

Creativity

Creating A New Story

Control And Choice

Connect With Your Body

Confidence

Concentration

Coming Back to Self

Clarity

Calling Its Name

Building Habits

Breathing Relaxation

Body Scan

Best Moment in Life

Befriending It

Appreciate Again

A Message in A Bottle

BONUS RESOUCE

Introduction

Welcome to Volume 4 of 135+ Guided Meditation Scripts: Discover Calm and Transformation

Are you a yoga teacher, meditation practitioner, life coach, consultant, or a dedicated seeker of inner peace and personal growth? If so, you've just discovered a powerful tool that will elevate your practice and enrich the lives of those you guide.

Unlock the Benefits of This Book

In the pages that follow, you'll find a profound collection of guided meditation scripts meticulously crafted by our team. These scripts are your gateway to a world of transformation, where the beauty of nature, the depth of mindfulness, the importance of self-care, and the endless potential for personal growth converge.

Navigate Your Journey to Calm and Transformation

The benefits of this book are boundless. Whether you're yearning for serenity amid life's tumultuous currents, seeking to deepen your mindfulness practice, nourish your self-care routine, or embark on a profound journey of personal growth, these scripts are your compass.

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How to Make the Most of This Book

These scripts are versatile companions on your path to mindfulness and transformation. Whether you're guiding meditation sessions, nurturing your personal practice, or navigating the intricate realms of self-discovery, these words will guide you.

Visit our site for more resources

We invite you to immerse yourself in these scripts and experience the transformative power they hold. As you embark on this journey, we encourage you to visit our website, www.mindfulnesscontent.com, where you'll discover an array of additional resources, guided meditation tracks, and social media templates.

Every moment of mindfulness brings you closer to a life filled with purpose and serenity. Welcome to the world of mindful living, where your transformation begins with a single breath.

135+ Guided Meditation Scripts |

Nature Meditation

Waterfall Of Serenity

Welcome. Go ahead and settle yourself into a nice and comfortable position. Sit in a place where you won’t be disturbed. Somewhere peaceful and quiet. And make your body comfortable. Rest your hands in your lap. And when you are ready, gently close your eyes.

Now, let’s take a couple of deep, relaxing breaths, breathing in through the nose, and breathing out through the mouth. Releasing the air out fully and gently.

Breathing in and breathing out. Letting it all go. Releasing all tension and stress.

And one last time, breathing in and breathing out.

And let go of your breath now. Allow it to be soft and natural. So just breathing with total comfort and ease. Sinking deep down into your relaxation. Feel yourself letting go of the day. Feel yourself letting go of all your responsibilities. Letting go of all holdings. Letting go of everything that you wish to release right now. Just set it free. You have the power to create space in your body and your mind to invite in all that is good, all that is peaceful, and all that is serene. And you are doing just that by simply taking these compassionate and mindful breaths. Breathing at your own comfortable pace. Taking in what you need and letting go of what you don’t.

So just really tuning into your awareness now, becoming aware of this relaxation coursing through your body gently. Becoming aware of this present moment being for what it truly is. Right now, there is nothing else to think about. Nothing else to do. This moment is all that matters. And this moment is peaceful. This moment is good. And this moment is calm.

And now, imagine walking through a beautiful and exotic forest. As you walk along this path, you feel the cool, peaceful feeling in the air. You take a deep breath and inhale the fresh oxygen into your body that relaxes you even deeper. You look up at the canopy of trees above you. Their leaves form beautiful patterns against the clear, blue sky. There are glimmers of sunlight shyly peeking through, shining down on the forest floor.

And the forest ground is sprinkled with wildflowers and soft moss. It feels so comforting to walk along this path on this beautiful, sunny day. There are no worries here. This is your place of total peace and relaxation.

And as you continue to walk along this path, you hear a subtle sound of gushing water nearby. You decide to follow this sound with great curiosity. And as you continue to follow this bright and powerful sound, you emerge to face the most magnificent waterfall that you have ever seen. Crystal white water cascades into the blue river below. And the mist from the waterfall settles on your skin, cooling your body. Relaxing every muscle. Refreshing your mind.

You sit down gracefully on a large rock directly facing the waterfall and you gaze at the water’s edge. The energy of the waterfall sends small ripples towards the shore and you watch them come forward and then recede. You tune into the sound of the waterfall as it cascades down, splashing into the pool of water. It is so whole. So vibrant and alive. But yet, so relaxing and so soothing. You close your eyes and enjoy this moment of peace. Listening to the sound of the water merging with the sounds coming from the forest.

And so, you decide to go for a swim. You leave your clothes and your shoes behind. And as you dip into the water, you notice that the pool is the perfect temperature for you. You allow your feet to relax as you feel the texture of the ground beneath the water. It is massaging your feet gently.

And as you slowly continue to walk towards the waterfall, the water begins to caress your calves. And then your knees. Going deeper into the water, it caresses your thighs, your hips, and your belly. And as the water reaches your belly, right around your waist, it tickles your skin slightly. And so, the deeper you move into the water, the more relaxed you begin to feel. The water continues to caress your chest, your arms, and your shoulders. And once it reaches your neck, you feel a wave of relaxation wash over you. Your shoulders relax completely and you feel the weight you have been carrying just wash away. It all disappears. All your muscles relax completely. You let your body know this is an opportunity for you to let go of any tension, any stress, any pain or tension. And your body listens. Take a long, deep breath in here, and as you release, let go even further. Taking in the serenity of this place.

You dip below the water’s surface and gently allow your body to float up. The water feels so refreshing and so rejuvenating. And you decide to float on your back for a little while, closing your eyes. Swaying upon the surface of the water. Feeling so light and free. Completely letting go.

And before it is time for you to return, you glide towards the waterfall and allow it to shower down over your entire body. You tilt your head forward and allow the water to massage your neck. You feel so relaxed. So happy to be here. Allowing the water to wash away all that you no longer want to carry. All your stress dissolving. Feeling fresh and renewed.

You slowly return to the edge of the pool and gently lift yourself out of the water. And as you put your clothes back on, imagine putting on a new and positive self-image of yourself. You feel good and energized. And as this practice comes to an end, begin to settle back into your physical body. Allow this relaxation to stay with you for the rest of your day. And when you are ready, open your eyes.

Tropical Rainforest

Welcome to this guided meditation for tropical rainforest.

In this journey to the tropical rainforest, we will seek stillness, peace, and a profound connection with the world around us.

As you settle into your comfortable position, whether seated or lying down, gently close your eyes.

Shift your attention to your breath. Inhale deeply, feeling the air traveling down into your lungs, expanding them fully. Hold that breath for a brief moment, sensing the life-giving oxygen that prepares to nourish every part of your body. Then, slowly release the breath, letting out any stresses or tensions you might have been holding onto.

As you continue this pattern, imagine each breath acting like a gentle wave, washing over you, bringing with it tranquility and peace.

Now, visualize a warm, soft light emanating from your heart center. This light represents serenity, and with every heartbeat, it grows stronger and brighter. Let this light flow outward, inch by inch, until it envelops your entire being. Feel its warmth on your skin, the gentle tingle as it soothes your mind, and the way it relaxes each muscle it touches.

Starting from the crown of your head, sense this relaxation deepening. Your forehead smoothens, eyes soften, and jaws release.

Let the serenity trickle down your neck, relaxing the muscles, moving onto your shoulders, releasing any burdens you've been carrying.

It continues down your arms, through your chest, and into your belly, ensuring each part of you feels lighter and at ease.

Allow this feeling to continue downwards, through your hips, thighs, and down to your toes. With your whole body now embraced by this comforting relaxation, you are fully present and grounded.

Now, imagine standing before a beautiful tropical rainforest. Feel the slight humidity on your skin, a gentle reminder of the life that thrives in this sacred space.

In front of you stretches a pathway, marked by soft and damp ground, inviting you to explore deeper.

As you walk, you notice tall trees on either side. Their trunks are thick and sturdy, having been standing here for a long time. Above, their leaves form a protective shade, shielding you from direct sunlight.

Here and there, sunlight finds its way through gaps in the leaves, lighting up patches on the ground.

Hear the sounds around you — birds calling out to each other, the distant flow of water from a stream, and the soft rustling of leaves as animals move about. These sounds become the background music of your journey, always there, keeping you company.

Your path takes you by various plants, many of which have vibrant flowers. Some are brightly colored, drawing your attention, while others are more subtle, blending into the green around them. Each plant has its unique shape, size, and color. Once in a while, the scent from one of these flowers reaches you, each smell distinct and refreshing.

As you continue to walk, the lush greenery gradually opens up to reveal a tranquil pond. The water's surface is mostly still, disturbed only by the occasional drop from overhanging leaves or a gentle breeze. The clarity of the water is striking. It's like a window into another world below.

Sunlight filters through the trees, casting shimmering patterns on the surface of the pond, making the water sparkle in places. As you move closer, you can peer into its depths. The water is so transparent that you can easily see the smooth, rounded stones that line the bottom. They vary in size and hue, some moss-covered and others glistening under the sunlit water.

Near the edge, you notice tiny fish darting around, their scales reflecting light, making them appear like fleeting

shadows against the stones. The edges of the pond are framed by soft grasses and ferns, and you can spot small creatures — frogs or tadpoles perhaps — moving around or just enjoying the sun.

The pond feels like a hidden oasis, a calm spot in the midst of the rainforest, offering a moment of quiet reflection just for you. Here, in the heart of the rainforest, you are connected to the world in its most natural form.

Stay here for a few more moments, enjoying the serenity of this place. Breathing in deeply, and breathing out slowly.

As this meditation draws to an end, find a quiet spot to pause and collect your thoughts. The space around you is rich with life, yet in this moment, there's a sense of calm and serenity that invites a moment of stillness.

Take a deep breath, allowing the moist air to fill your lungs. As you exhale, release any lingering energies or feelings that you've picked up along the way. With every inhalation, draw in the purity and vitality of the rainforest, and with every exhalation, let go of any burdens or stresses, leaving them behind in this sacred space.

Now, slowly shift your focus from the rainforest back to the present moment. Recognize the surface you're seated or lying on, the feeling of the air on your skin, and the sounds around you.

Take one last deep breath, savoring the memory of the rainforest, and when you're ready, gently open your eyes.

Tropical Island

Welcome. Settle yourself into a nice and comfortable position. Take your time to find a posture that feels right for your body today. Make sure there is no pushing or straining. Roll back your shoulders and lower them down away from your ears. Rest your hands in your lap. And once you have settled in, gently close your eyes.

And to help transition your mind and body from the busy nature of your thoughts to the peace of this moment, let’s take a few long, deep breaths. So, taking a long, deep breath in, filling your body with fresh air. And then releasing the breath out slowly and gently. Allowing the exhale to ground you into the present moment. Releasing all tension and stress.

Taking a deep breath in, inviting peace and calm into your mind and your body, and breathing out calmly, releasing what you no longer need. Allowing all tension to melt away.

One last time, taking a long, deep breath in, feeling the air expand your belly and your chest, and then releasing the breath out slowly and gently, with steady control. So really sinking into the comfort of this practice. Sinking into the comfort of your space. Meeting yourself with kindness and compassion. Acknowledging your kind intention to relax your body and to relax your mind. Wanting the best for yourself. And meeting yourself exactly as you are in this moment. Holding yourself with ease and compassion as you allow your best to rest and rejuvenate.

And allow this comforting feeling to flow freely in your body. With every natural breath, feel your body relax. Every breath is making you feel lighter and lighter. Feel all tension fade away. And for just a few moments, allow your awareness to drift. If thoughts appear, do not try to resist them. Just allow them to pass by. Notice your thoughts coming and going. Just observe their nature without any judgement. Without any holding on.

And now, imagine yourself getting into a small sailboat and easily maneuvering it. Feel the gentle breeze in the air. Feel the sun on your skin. The weather is just perfect today. And allow any distracting or troubling thoughts to fade in the presence of this magical sunlight. And while the sailboat glides through the calm water, you take a moment to really enjoy the refreshing breeze caressing your cheeks. The breeze takes away all tension and stress as you continue to drift through the crystal-clear water. Navigating the sailboat with ease. You are just following the natural flow of where it is taking you, without any resistance. Without any doubt. You know that you are going to a safe, comfortable place.

And as you continue to drift in your sailboat. You notice that you are getting closer to an island shore. This island will be all to yourself to enjoy. It is a completely safe and supported harbor where you can relax. Where you can find total peace. And where you can be completely yourself. And as you continue to get closer and closer to this beautiful island, you observe the nature before you. The island shore is covered in white sand. There are mountains in the nearby distance. You see seabirds flying overhead. There are palm trees gently swaying in the breeze.

And as you get closer and closer now, you notice the water is turning into a gentle turquoise color. You can see right through it. It is so clear and so inviting. You notice the reflection of the sun beaming off the surface of the water. It is glistening and shimmering.

And as you finally approach the shore, you step off the sailboat and you feel the positive and inviting energy of this island. It makes you want to explore the island deeper. As you step out of the sailboat, you feel the water on your feet. It makes you feel so relaxed and refreshed. The temperature of the water is just right. You notice the luscious green trees and palm trees covering the surroundings of the island. And as the breeze picks up a little, you take a deep breath in and notice scents of apricot, lemon, mint, mango, and apple. You breathe out with a sigh, feeling very happy to be on this island. This is your time. This is your time to relax. This island is all for you to enjoy.

With your feet bare, you decide to take a stroll on this island. The sand feels so soft against your feet. You can feel your heels gently push into the sand a little deeper with each step.

And as you continue to stroll along the shore, you can feel the light ocean mist against your cheeks. It feels so soothing. So, refreshing. Take a moment to simply walk along the shore and take in the beautiful scenery.

You decide to walk closer to the shore. The water looks incredibly inviting. And as you do, the water just barely laps up to kiss your feet. You enjoy the water shyly caressing your feet as you take in the warm rays of the sun, penetrating your skin with tranquility. Take a deep breath in, inhaling the warm sun, and breathe out slowly and gently, allowing all tension to melt away down into the ground to be washed away by the ocean.

Hear the gentle waves lap against the shore, picking up all your stress and all your worries. It is carrying it all away from you now.

You notice in the nearby distance a hammock tied in-between two palm trees. You walk towards it and lay inside the hammock. You look up to see a clear, blue sky above you and admire this peaceful view for a little while. Swaying gently, from side to side. Allowing this peaceful rhythm to drift you further into relaxation.

And after a little while, you decide to close your eyes and listen to the sound of the waves. Your body is so relaxed. And notice your breath. Imagine yourself matching your breath to the rhythm of the waves in the ocean. Every time a wave comes in, notice the in-breath. And when the wave retreats, notice the out-breath. Wave in, breathe in. Wave out, breathe out. Just be with the waves for a few more moments. Be with your breath. Notice how good the breath feels and how it nourishes you. Enjoy this feeling of relaxation and stay here for as long as you like. Enjoy this island all to yourself. You have arrived at an ideal state of relaxation. Being still in this perfect rest. Allowing whatever arises to dissolve. Holding onto nothing at all.

Wave in, breathe in. Wave out, breathe out.

Wave in, breathe in. Wave out, breathe out.

And as the sun begins to set, the color of the water turns pink. The color of the sky turns violet. You give one last glance to this beautiful scene before you and return to the sailboat. And as you extend your gratitude to this island for allowing you to relax, you watch it become smaller and smaller in the distance as you gently return to wakefulness now. Knowing that you can always come back. So, begin to notice your surroundings now. Tune into any sounds around you. Noticing how you feel. And when you are ready, open your eyes.

Through The Canyon

Welcome to this guided meditation practice. Find a place and position that is comfortable for you, and gently close your eyes. As you bring awareness to your breath, give your body a little wiggle. Allow all the tension from the day to melt away.

Extend gratitude towards yourself for taking time out of your day to look after yourself. When life gets a little busy, we can often neglect our needs and slowly snowball our stress and inner tension.

To begin, lift your shoulders slowly to your ears. Tense the muscles as you reach for your ears ... and release, relax. Feel all tension slip away.

And again, lift up, reaching, reaching, reaching ... and release, relax.

Repeat that a few more times on your own.

...

Allow your attention to fall back to your breath. Notice how it feels in your body, whether fast or slow, relaxed or tight, deep or shallow. Do not worry if it's not as deep as it can be or if you notice you are breathing faster than you usually do. Pay attention without judgment; as you practice awareness, you will find that by simply noticing the breath, you give it space to unwind and soften all by itself.

Sometimes in life, you may get caught up in your problems and find it hard to see a way out. They become so big you can lose perspective of what is happening around you. One way of gaining a little perspective on our concerns is by taking a step back. You gently detach from the cycle of thinking by taking your attention away from your thoughts and feelings and placing it on the world around you. By noticing the world, and the natural world especially, you can allow yourself to surrender and let go of control.

Gently let go of that awareness and take a couple of deep, full breaths. Feel the cool air brush past your nostrils, the back of your throat and down into your belly. Release the breath out with a sigh.

As you breathe in again, imagine the air flow down deeper into your body. Picture it pouring into your limbs. And release the breath out with a sigh again.

On your next in-breath, allow the air to pass through to your hands and fingertips, feet and toes. Feel it cool your body from the inside. Give your body permission to let go of any tension you may find. Continue in your own time, allowing the air to flow past your whole body on every inhale and exhaling with a sigh, releasing all the worries, tensions, and stresses of your day.

...

Release your awareness from your breath and return to a comfortable pattern of breathing. Notice any change in your breathing since you started the practice. Maybe it feels easier to breathe; maybe you feel your breath travelling deeper and slower. Or maybe it has not changed at all. That's okay.

In your own time, gently shift your mind to a warm place. Notice the feeling of coarse stones beneath your body, rough against your palms. The warmth is trapped by the heat of the sun, radiating from their surface. Your fingertips scrape it gently.

Allow the color of warm reds, oranges, and browns to penetrate your vision and warm you up inside as they begin to take shape. Large, towering rock faces the color of sunsets. As you look around, you find yourself in a canyon with cliff sides reaching toward the sky. Orange streaks of different shades run across the faces of the rocks, showing their unimaginable age.

As you take in your surroundings, remind yourself to breathe, allowing the pure air to fill your lungs. Satisfy your urge to breathe fully and completely. In your own time, stand up in the canyon, and take yourself in any direction you want to.

Feel the shaded stones beneath you as the sun passes above you slowly. If you look up, you can see it edging past the wide canal in the sky formed by the sides of the cliffs. The silence is a gentle blanket around you.

Notice the moments between the silence. Allow your body to be fully present, not clinging on to the past or rushing towards a future that comes in its own time.

As you continue to walk, take in the enormity of these stone structures around you. You are a small piece of creation in the midst of larger-than-life walls formed over millions of years. Notice their firm stillness, which no human can budge.

Remind yourself to breathe gently. Fill yourself with pure air, and bring your attention to the bottom of your feet. What sensations do you notice? How do the stones feel beneath you? Can you feel loose gravel in some places?

The warm, dry air is still against your skin. Allow the feeling to penetrate you, softening your exterior and interior. Breathe the warmth in deeply. Allow it to melt all tension away.

Making your way through the valleys, you can see the path twisting around a corner up ahead. The walls close in, and the path becomes more and more narrow. You make your way into the red passage, feeling the dust and stones beneath you crunching at every step. As you approach the turn, the air silence fills with the sound of a river, getting louder and louder.

The shadows rise higher against the walls as the sun passes over the cliffside out of your view. The air cools slightly as you follow the path to a small opening, like a doorway.

On the other side, the canyon walls open up to a large expanse, a blue river twisting and turning through the valley below you. The canyon walls open outwards like flower petals, with the river at its center like a seed. The sounds of water flowing over rocks fill the air.

Sometimes your problems seem like mountains, impossible to overcome or go through. But it is hard to see the whole picture when we keep our faces too close to the painting. Sometimes it takes just a little shift in perspective to change how we see the negatives in our life. Maybe in them you can find some positive, or maybe they are not as bad as you thought so at first.

Allow your breath to flow easily — a smooth, harmonious pattern. Give yourself permission to breathe as you need to. Picture the warm air entering your body and melting your insides, all tension dissolving and releasing its hold on you.

Slowly, let go of those images, saying goodbye to the river, the canyon walls, and the rocks.

Begin to come back to the present moment, back to your environment. Take in any sounds around you. Notice any sensations. Stretch your body gently. Wiggle your toes and your fingers. Sway your head from side to side.

When you are ready, open your eyes.

The Woods

Welcome to this guided meditation practice. As you find a comfortable position sitting upright or lying down, allow your shoulders to drop and rest your hands wherever they fall most naturally for you. When you are ready, gently close your eyes.

Notice your body and breath. All the kinks and tensions you may have built up during the day. Notice your posture. Do you have a sense of deep and relaxed breathing? Or maybe it feels shallow and tight? Whatever you find, just take this time to notice, without trying to change it, without pushing yourself or putting any ideas on to it. Just allow yourself to bring awareness to those areas.

On your next in-breath, raise your shoulders slowly up to your ears, exhale, and circle them back. Let them drop with your breath at the bottom. Again, lift up, circle around, and drop down. Feel your posture shift and your back elongate. Find balance for your head on top of your neck. Breathe in and again make a circle with your shoulders.

Now, on your next in-breath, squeeze your shoulders up and reach as far as it feels comfortable. Hold that for a moment before you gently lower them back down.

Lift up and squeeze ... and allow them to drop with a sigh.

Lift as you inhale, hold ... and release your breath and shoulders. Give your body a gentle wiggle if it feels comfortable. Shake off all the tension and the stresses of the day. Maybe you can shake your knees or wiggle your hips too. Whatever works for you to make your body feel at ease.

Now, as you find a comfortable position of rest, place your awareness softly on your breath. Place one hand on your lower belly and the other on the middle of your chest. Notice the rising and falling of your chest and belly as you breathe. How does the breath feel inside of you?

Slowly, begin to deepen your breaths. Breathe in through your nose, allow the cool air to fill your lungs deep as you feel comfortable. And breathe out slowly and gently through your mouth. Pushing ourselves beyond that causes more tension, so allow your body to breathe how it needs to. With a bit of time, you will find that your breath will begin to unwind by itself.

Now, begin to count your breaths; inhale, one ... exhale, two.

Inhale, three ... exhale, four.

Allow each breath to fill your body.

Inhale through your nose, four ... exhale through your mouth, five.

As you continue to breathe like this on your own and your breath reaches a little deeper, feel your body release any tension you may be holding. We want to aim for twenty altogether which is ten deep breaths. Or if it helps to keep your focus, you can stick to counting one, two, one, two, instead.

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As you gently release your last breath, allow your body to fall into a comfortable breathing pattern. Ride the waves of your breath, whether short, long, shallow, or deep. Without judgement, enjoy your state of being. Remember to stay thankful for this moment regardless of how you may feel. Gratitude in times of hardship can feel good during difficult times.

Now, imagine the feeling of full, lush green grass beneath you. Your body presses into them as they cushion you from the earth, every blade crossing over another to hold you. They feel refreshing against your skin, cool to the touch as if they were full of water and life.

The world is silent. Only nature moves as the wind sways tree branches above and around you. Light dances through the gaps in the treetops as the leaves rustle back and forth. Spots of bright sun tickle your vision.

But the trees themselves stay firm. The thick trunks above you burrow deep into the ground, rooted in their place; unmoving. The lush, dense woods extend in every direction. Trees of every shape and size emerge from the ground like flowers. Notice the moments of silence between each gust of wind. The fresh smell of wet grass fills the air.

As you walk and explore the woods, remember that you are safe here. Everything goes about its natural order