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This is a GUIDED MEDITATION created exclusively for our teen and adult subscribers. Because why should younger kids have all the fun with meditations, right?
This month's journey takes us through San Francisco's Parkside neighborhood, from Stern Grove, down Taraval Street and winding up at Ocean Beach. Enjoy this guided visualization as you travel through one of the city's iconic areas. Discover new places or relish in the joy of listening to your familiar haunts.
In this calming experience, listeners are gently guided into a serene moment, directing their attention to the rhythm of their breath as they immerse themselves in the soothing tones of the guided meditation. Perfect for those moments when you need to unwind, restore, and hit the reset button. So, find a comfortable space, take a deep breath, and let this guided meditation be your companion to tranquility.
Intro/Outro music by Jef Shadoan
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Big Belly Breathing (BBB) is an audio program primarily for kids in English and French focusing on health and wellness, started by Vanessa Hutchinson-Szekely.
As a teacher, a parent of bilingual kids & a yoga instructor/social emotional learner facilitator and holistic health & wellness coach, Vanessa wants to encourage children to thrive through establishing daily health habits.
Healthy Habits = Happy Kids
While listening, kids learn techniques to increase their creativity and attention spans. By practicing mindfulness, breathing, & gratitude kids experience mini-moments of deep rest that help them to reset, restore and recalibrate.
In today's busy world of multi-tasking, BBB is a place to help kids get centered, grounded and feel good. By practicing techniques learned here, kids develop their own self-care rituals, routines and habits.
These tools benefit their mind, body and heart health and set them up for greater joy in their present lives, and as adults.
So that kids aren't the only ones reaping these benefits, Vanessa has also included meditations specifically for older teens or adults!
Join her on IG @BigBellyBreathing , on YouTube for her BookNook stories or visit www.bigbellybreathing .com!
Hello and welcome to Big Belly Breathing, your gateway to health. I'm Vanessa Hutchinson-Szekely, and I'm thrilled to guide you on a special journey through a neighborhood in my beloved city, San Francisco.
I hold a deep affection for this city, and exploring its every nook and cranny to uncover hidden gems or simply revel in the beauty that envelops it brings me immense joy. As we embark on this journey together, find a comfortable seat, and whether you choose to close your eyes or maintain a soft gaze, ensure that you're at ease. Begin by focusing on your breath—inhale slowly, allowing your lungs to fill, and exhale, releasing any tension that may linger in your body. Breathe in once more, and savor the exhale.
Today's visualization will take us on a leisurely walking tour of San Francisco's Parkside neighborhood. Throughout our exploration, let your breath be a constant companion, deepening your connection to the present moment. Take a moment to envision the neighborhood in your mind's eye, allowing the rich details to unfold. Breathe in through your nose, and exhale gently through your mouth.
Guided visualizations serve as a delightful form of meditation and rest. By carving out moments of repose in our busy lives, we grant our bodies, minds, and hearts the precious gift of downtime. In this sanctuary of stillness, we provide our brains with the opportunity to rejuvenate, fostering an environment where creativity can effortlessly bubble up and flow outward. So, let us begin this tranquil journey into the Parkside, immersing ourselves in the restorative power of meditation and the unfolding beauty of the mind's eye.
Bravo for taking this time to recharge, reset and restore your batteries.
Now, back to the Parkside.
Let’s start our journey in Stern Grove, situated across from the Charlie Sava pool on 19th Avenue, near the cricket lawn. We'll venture into the eucalyptus forest and follow the winding path down into the grove. As you wander among the trees and along the trails, the grandeur of these towering giants captivates your gaze. These trees stand tall, embodying years of history within their essence. Inhale deeply and relish the scent of the salty ocean breeze melded with the robust aroma of eucalyptus. The fog envelops the surroundings, cocooning you in the embrace of San Francisco’s natural beauty. Wrapped in your cozy flannel shirt and beanie, you bask in the serenity of this familiar and nurturing environment.
Traverse through Stern Grove, passing by the lower house and the stage where musicians grace the Stern Grove festival stage during the summer months. Your stroll continues, encountering fellow visitors—dog walkers and amiable park explorers alike.
A growing appetite beckons you back towards Taraval Street, where the irresistible aroma of soup dumplings emanates from Kingdom of Dumpling. Stepping inside, you're welcomed by the cozy ambiance and the delightful anticipation of a feast. The air fills with the tantalizing scent of dumplings steaming in their baskets, fogging up the windows. You're content, taking a deep breath to savor the aroma, eagerly anticipating the exquisite taste as you dip the dumplings into the ginger, vinegar, and soy sauce mixture. The comforting warmth of this haven leaves you entirely content—there's no better place to be in this moment.
Satisfied and content from the delightful meal, you take one last generous sip of tea before venturing back into the enchanting foggy wonderland. The brisk air prompts you to wrap your jacket tightly around yourself as you set out on Taraval, headed toward the rhythmic waves of the ocean. The act of walking feels invigorating, and you instinctively quicken your pace while descending the gentle slope. Over the next 20 blocks, you pass familiar landmarks like the gas station, post office, hardware store, 7/11, Vietnamese noodle place, and a couple of charming coffee shops. There’s so much happening on Taraval and yet, it also feels so sleepy and relaxing. You’ll return here another time to look through records at Tunnel Records, or grab a taco at Underdog’s. Today, your heart is set on the beach.
As you approach the Great Highway, the anticipation of reaching your destination builds. Stepping onto the Great Highway, you kick off your shoes, eager to feel the soft embrace of the sand beneath your toes. The sensation is akin to a soothing massage, releasing any residual tension from your body. Standing for a moment, you revel in the warmth of the sand against the cool backdrop of the fog. You playfully wiggle your toes back and forth, gazing out at the vastness of the Pacific Ocean.
Today, the water is animated with powerful waves, and the absence of surfers leaves the spotlight to the small birds gracefully exploring the beach. The surroundings are quiet, with only a handful of individuals scattered across the beach and dunes—perhaps the chill in the air has kept many indoors. It feels like a moment of majesty, being immersed in the breathtaking beauty of nature.
Entranced by the powerful surf, you find yourself captivated by the intense waves. Their movement resembles a dance devoid of a predictable rhythm, making the spectacle even more captivating. Uncertain of what each wave will bring, you discover a serene spot in the dunes and decide to sit down, eventually reclining to fully embrace the moment. The sand beneath you feels remarkably comforting, inducing a profound sense of relaxation. Lying back, you tune in to the rhythmic symphony of the waves and gaze at the clouds above, allowing yourself to effortlessly drift off into a tranquil state.
Turning your attention inward, you focus on your breath:
Inhale the soothing sound of the waves, exhale release.
Inhale the grounding feel of the sand, exhale let go.
Inhale the serene sight of the clouds, exhale freedom.
Inhale the entirety of this oceanic experience, exhale contentment.
Gradually, you sit back up, stand, and leisurely make your way back towards Taraval. Spotting the approaching L, you step aboard, letting it carry you back up the hill. Seated in the L Taraval, a content smile graces your face as you reflect on the invigorating walk that began in Stern Grove, led you to dumpling haven, and culminated at the beach. It was indeed a beautiful afternoon, and you intentionally recall how you felt in each moment, preserving the memories for times ahead. With a final deep breath in, you express gratitude for your Parkside adventure, recognizing it as a cherished haven to revisit when the need to reconnect with nature and nourish your soul arises.
When you're ready, gently open your eyes, reacquainting yourself with the present moment. Indulge in some soothing stretches to awaken your body—shrug your shoulders up to your ears and then let them gracefully descend. Perhaps, reach your arms high above your head, and then gracefully bend forward in a rejuvenating fold.
As you infuse life back into your being, carry the serene energy of this experience with you into the remainder of your day. Embrace the beauty that surrounds you, and let the tranquility linger. Take good care of yourself, and I look forward to guiding you through our next enchanting San Francisco neighborhood visualization. Until then, be well and stay connected to the peace within.