This 5 step nature guided meditation will provide methods to bring you to the present moment. Grounding and relaxation techniques are used to improve your overall mental and physical state and connect you to nature.
Disclosure: I am in no way a medical professional. If you have any questions or concerns about your mental or physical health, consult a licensed provider.
Benefits of Meditation
Guided meditation benefits your mind and body. Meditating in nature realigns your energy back to the earth, also known as “grounding”. Grounding yourself improves symptoms of anxiety and stress by bringing you to the present moment. Meditation is proven to enhance stress management skills, improve creativity, and reduce negative thinking among other benefits. Guided meditation is a way to lead the process of relaxation and grounding while remaining focused.
Prepare
It is important to prepare for guided meditation in order to receive the full benefit of this process. A clear, open mind is more receptive to meditation. Be conscious to bring yourself back to the present moment if your mind begins to wander. Start by finding a quiet place where you feel comfortable. A short stretch before meditation is a great way to prepare your body for relaxation. Take a few deep breaths. Close your eyes. Be patient with yourself.
When and Where to Meditate
When following a guided meditation, time and place is key. Everyone is unique in what makes them most comfortable, so find a place where you feel secure and safe. A quiet place or pair of headphones will help you focus on the meditation and minimize distractions. Find a place in nature. The time to meditate is also subjective. Some prefer a morning meditation to start their day. Others meditate before bed. Meditating often will strengthen long term benefits.
Breathing
Breathing is an essential step in guided meditation. Focusing on your breath connects your mind and body by eliminating distracting thoughts and bringing you to the present moment. The natural flow of breathing connects your senses and controls your energy positively.
1. Clear Your Mind
Begin the meditation by sitting on the grass and placing your hands flat on the ground. Feel the earth connect with your body. Imagine your body extending roots into the ground that reach all the way to the center of the earth. Connect yourself to nature. Focus on your breathing. On each inhale, imagine the oxygen filling your lungs and providing you life. On each exhale, imagine negative energy leaving your body. Continue this breathing technique throughout the meditation.
2. Affirmations
Affirmations use your conscious and subconscious mind to remove negative thoughts from your brain and replace them with positive ideas. Repeat these affirmations out loud or in your head.
- I am grateful to be alive today.
- I have an important purpose on earth.
- I can accomplish anything I put my mind to.
- I am letting go of all negative energy and welcoming only positive energy into my life.
- The past helped me learn and grow into who I am today.
- I will achieve my goals.
- I am in control of my life.
- Everything happens for a reason.
- I trust my decisions.
- I will succeed.
3. Visualization
Visualization can take practice, so be patient with this step. With your eyes closed, begin to manifest your goals. Imagine the best version of yourself. Where are they? What are they wearing? What do they look like? Who are they with? Visualize every detail of your dream reality. The more you visualize your goals, the more realistic they become. Using the power of your mind to create images of your goals brings you closer to success.
4. Grounding
Continue to focus on your breathing. Look up to the sky and remember you are part of an intricate universe. If possible, take off your shoes and feel the earth through your soles. Trust that you are exactly where you’re meant to be in this precise moment.
5. Transition
It is important to ease back into reality after guided meditation. Begin to wiggle your toes and fingers. Look side to side to stretch your neck muscles. Slowly regain full consciousness before going back to your daily activities. The process of meditation will not change you overnight, but as you continue practicing you’ll begin to see little changes over time.
Feel free to journal or perform yoga alongside this meditation. Click here to view my 10 minute yoga routine. Click here to view journal prompts to get started.
Practice guided meditation often to receive mental and physical benefits including stress relief, enhanced creativity, positive thinking techniques and more.
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