The Meadow Nature Meditation
After you have learned deep breathing, this method can be expanded to include meditations to better manage your stress levels. The Meadow is one of my favorite visualizations for this purpose. I tend to use this method when I begin to feel stuck, overworked, or otherwise feeling negative.
Like many people, I associate nature with relaxation. Is there anything better than a nice picnic in the park, a gentle hike in the forest, or meditation beside a babbling brook? Just thinking about it, opens up my breathing and makes everything seem a little lighter. If you agree, then you’ll likely love this exercise.
- In a comfortable position, eyes open or shut (whatever you are comfortable with) begin deep breathing.
- Imagine you are in a grassy meadow. It does not matter if this vision is fuzzy. The important part of this visualization is that you tell yourself you are in a comfortable grassy area.
- Look around yourself. Notice the color and height of the grass. Are there any wildflowers around? What do you smell? Feel the sunshine on your face. Watch a bird fly by. Hear the bird call to another. If you like to meditate with your eyes open, starring at a picture of a grassy area might be helpful. Another visualization aid is listening to a relaxation tape with birds in the background.
- Continue deep breathing and take in the natural sight.
Continue the exercise until you feel relaxed and refreshed.