This is a meditation I wrote for my DBT group when I was going to group therapy in university. It was such a great space to share joys and healthy coping mechanisms with other people who understood being sensitive, and to learn more from them as well.
You may like to record yourself gently reading the meditation so you can follow along with your eyes closed.
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Connecting to the World Around You
BEGIN by closing your eyes.
Take a deep breath to the bottom of your stomach, hold, and exhale until there's no more air left in your lungs.
Repeat this three times.
Once you're feeling relaxed, you can start toΒ feel a scene in your mind's eye.
You feel grass between your toes as you wiggle them.
You can feel a very soft breeze against your face and neck, like you're standing on a hill.
In this scene you open your eyes and see you are indeed on a hill. To your right is a beach, down a few hundred metres and aboout a kilometre away. You can only just hear the crashing of the waves.
To your left is a forest. It isn't too dense, but dense enough that there's a canopy over the whole thing.
You turn to the forest and start to walk along a path that leads through it.
After about a minute of walking you see a marble bench to the left of the path, and a few metres past that the path turns into a clearing with lots of small flowers. You can go explore this clearing first, or you can sit right down on the bench.Β
Take as long as you like here.
Sitting on the bench, you wiggle your toes in the grass again.
The breeze slightly touches the tip of your nose.
Take a deep breath, and exhale fully.
You notice a young deer watching you from the clearing. You make eye contact and it begins walking towards you slowly. The closer it gets, the more at peace you feel.
The deer sits next to you, and you close your eyes as you feel it resting delicately against your leg.
Breathe deep.
In and out.
After a while you feel like you're lifting up.Β
Up, up, up.
You feel the breeze get slightly stronger, the sun is warmer, eventually the leaves brush past your face, arms, then feet as you rise up above the forest, the island, the Earth.
Eventually, you're in space looking down at the Earth.
The Earth is directly across from your heart, but twice as big.
You begin to watch and feel white light flow from your heart to the Earth. It slowly covers every last bit of the globe's surface, until it has nowhere else to go and seeps inside.
Over several minutes it goes down, down all the way to the core.
You wrap the Earth in your arms and hold it close your chest. You may even feel drawn to put it inside your chest, inside your heartspace - to become one with Mother Earth for one moment.
Joy and peace wash over you.
Finally, you beginΒ feel yourself shrinking You become smaller, smaller, smaller until gradually you're sitting back in the forest by the deer.
Take your time looking around the forest, until you're ready to leave.
Roll your shoulders, wiggles your toes, and slowly open your eyes to your life around you.