Cave and Woods Meditation

 

Begin breathing rhythmically, in and out, through your nose.  Take a few moments to establish this pattern.  In... out... in... out.

Feel your body relax with your breath.  Let the muscles in your head and neck relax.  Let your face relax.  Continue breathing in and out through your nose.  Feel your shoulders and arms relax.  Let this relaxation continue down your body, to your back.  Now to your legs and feet, while still breathing through your nose.

Now in your mind, you find yourself in a cave.  Though this cave may be dark and empty, it is warm and you feel a sense of security in it.  As you look around yourself in the cave, you see light coming from an opening up ahead.  Make your way toward this opening, feeling along the walls of the cave so you don’t fall.

As you emerge from the earth, you find yourself at the edge of a forest.  Take in the sight of this forest - trees span as far as you can see.  Oak trees, maple trees, pine trees, birch trees.  Wildflowers of all colors grow on the forest floor where the sunlight peaks through the trees.  Take a few minutes to explore this area of the forest.

(Two minute pause)

As you venture away from your cave, be aware that there might be animals in the forest with you.  Do not be afraid, as these animals will not harm you.  They will be just as curious about you as you are about them.

If you come across an animal, introduce yourself to it.  Ask permission to spend time with it is you so desire.

(Five minute pause)

It is beginning to get late.  If you have been speaking with an animal, let it know hat you must go.  Thank it for its time.  If you have a gift to give, now is the time to give it.

Retrace your steps through the forest and back to your cave.

Turn around and take a last look at the forest.  While you are leaving it now, you know you will return again.

Enter your cave.  Feel your way along the walls of the cave, until you are in about the same place you originally found yourself.  Continue to breath in and out through your nose.  As you breath through your nose, become very aware of your physical body.  Wiggle your fingers and toes.  Continue to breath in and out through your nose.

When you are ready, open your eyes.