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 . 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 . 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 . 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 . If you're beginning your day , you can do this sitting up . If you're ending your day , go ahead and lie down , whatever is comfortable for you in this moment . 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 . Notice your body adjusting as you commit to these next few minutes of time for yourself to contemplate and meditate . 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 . I honor you for taking this time and remind you that this is a safe space , created just for you . There are no expectations , no attachment to what this is supposed to be . 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 . Just allow them all to exist . 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 . 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 . Notice in your next breath how expansive you are and , on the exhale , just release anything that needs to be released . Savor this feeling that you've created for yourself in this moment .
Speaker 1Take one more deep breath , here and now . I want you to bring your conscious . Your body is the trunk of a beautiful , beautiful tree . 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 . 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 . Feel free to allow any of the older thoughts or newer thoughts simply blow away . Notice how it feels to have these thoughts moving , flowing with the breeze . Notice how it feels to have these thoughts moving , flowing with the breeze , filling up your branches .
Speaker 1Bring your awareness now to your belly , to your core , the trunk of your tree . Begin to imagine drawing the breath in and out of this area . You are the tree and you're breathing in and out of your belly , your core , your trunk . Just notice how this feels . Notice any thoughts or feelings . Nature has so much to teach us if we allow it . Embody the tree .
Speaker 1What can you see around you ? Are you a tall tree ? Can you see far and wide ? Maybe you can see other trees or fields . Are you in a forest ? Or maybe you're in a city or a park ? Expand your awareness externally and visualize where you are .
Speaker 1As you look around , you begin to a gorgeous brown , yellow and red . A gentle breeze is beginning to build around you . The colors are vibrant , many of them lying on the ground , some beginning to fly off the trees , some clinging to the branches . Breathe in deeply and fully , connect back to those thoughts and emotions on the branches and leaves . Are there any that you wish to let go of ? Are there any that aren't serving you ? See all these thoughts and emotions beginning to move and sway in the branches . The wind begins to increase and the leaves begin to rustle .
Breathing deeply and fully , you know it is time to release . You watch as the first thought , the first leaf blows , it goes and it leaves the tree and floats off . And then the next and the next . 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 . Breathe deeply in with your next exhale . Allow any remaining leaves that you want to let go of . Just release from the branches . Release until all that is left is you , your core , your strong trunk and roots bedded deeply into the earth .
Speaker 1You'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 .
Speaker 1Allow 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 .
Speaker 1You feel long and strong with each and every breath , more nourished and grounded , strong and long . 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 . Begin to guide yourself back to your own body . 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 . And if you're getting ready for your day , slowly start spacious and expansive Namaste .