Music credit: Aube – REMY BOURGEOIS
Hello and welcome to episode 28 of grounded in stillness.
There is just something about the beauty of frost when you see it in the morning.
How it can highlight details on objects you didn’t notice before.
How as quickly as frost appears, it can be gone with the rising sun.
This episode will use the visualisation of frost to melt your thoughts, feelings or tensions away.
Enjoy.
**Music starts***
Take a moment to find a comfortable position to relax in, sitting or laying the choice is yours.
Adjust your shoulders; adjust your hips.
Allow your eyes to feel heavy and softly close, or find a soft gaze.
Relax the muscles of your face, observing as your jaw relaxes.
Relax the muscles of your upper body, observing as your shoulders start to feel heavy.
Relax the muscles of your lower body, observing as your legs feel heavy.
Bring your attention to your breath, breathe in and breathe out.
Allowing your body and mind a moment to observe the stillness.
Observing the only part of your body moving, your chest, gently rising with the in breath and gently falling with the out breath.
Breathing in and out deeply, feeling the gentleness of the breath as it moves in and out of your body.
Allow your mind to think of a day when you wake up and notice frost outside.
Noticing the colours the frost creates, the soft covering of white bringing out details in things you didn’t notice before.
The blades of grass, the textures of leaves.
The glint from the morning sun as the frost sparkles.
You take a moment to observe the sparkle of the morning frost, the sparkles moving from a gentle breeze.
Enjoy the sparkles catching your eye on the grass.
You then begin to feel the warmth of the sun on your face.
The heat gently relaxing the muscles of your face.
Maybe even bringing a smile to your face with how nice the sun feels on your skin.
Your attention is then drawn to something in the frost.
A small leaf, covered in frost.
You observe the shape of the leaf, the textures the frost creates with the shadows caused by the sun.
You observe the colour of the leaf, just being able to make out the colour through the thin layer of frost.
Creating the opaqueness to the colour.
What colour do you observe, green, yellow, orange, brown, red.
Take a moment to observe the colour of the leaf.
Then you begin to notice something happening.
You observe the frost is beginning to melt, but not only with the sun, but with each out breath.
As you breathe out, you notice the frost beginning to thaw.
With each out breath, you begin to notice not only the frost melting away, but thoughts melting away from your mind.
With each out breath, you being to notice feelings melting away from your inner being.
With each out breath, you begin to notice tension melting away from your body.
Drawing you deeper and deeper into relaxation.
Breathing in and breathing out.
With each out breath, you observe the frost melting, revealing more of the leaf beneath.
You too begin to feel the benefits of your thoughts, feelings and tensions melting away from your body.
Creating space and stillness within you.
Creating space just for you.
Enjoy every out breath as you watch the final patches of frost melt away from the leaf. Allowing the final thoughts, feelings and tensions to melt away from your mind.
A final few breaths to enjoy the parts you have let melt away from you today.
Take two more deep breathes in, two more deep breathes out.
Allow your breath to slowly return to its natural rhythm.
Beginning to observe how your body rests in place.
Slowly wiggling your fingers and your toes to bring gentle movement back to your body.
When you feel ready slowly open your eyes.
Thank you for listening.
**Music ends***
Grounded in Stillness 