You will journey to a mountain river, engaging your senses to create a calming and restorative experience.

English

Come with me to enjoy a refreshing moment along the shores of a gentle river on a summer afternoon. This mental getaway is a great way to invite peace and positive emotion and can be a nice addition to any brain retraining or nervous system regulation practice. We will soak in a full sensory experience, emerging more centered and revitalized. This practice is dedicated in memory of my beloved dog, River. Rest in peace, sweet girl.

Brain Vacation- Mountain River

Welcome my friend, I'm excited to take this brain vacation with you and explore a sensory world of calm, joy, warmth and relaxation. So turn off any distractions and get comfortable. These next few minutes are for you. This journey was inspired by the many days I would visit the shores of the Poudre River in Northern Colorado. I have many wonderful memories of the cool water, the warm sun and the vibrant landscape. So I wanted to share this with you today. So let's settle in then. Find a position that feels supportive and easy for you. Relax into the surface underneath your body and drop your shoulders down. Soften your jaw and your belly, allowing the breath to gently take up space there. Notice your body breathing with friendly curiosity. You don't need to change your breath in any way, just let it be what it is. And as you're ready, we'll ride the breath to our destination, the banks of a beautiful river on a summer afternoon. First, notice your bare feet in contact with the smooth, warm stones just a little ways from the water's edge. Feel the connection with this ground beneath you, the pleasant pressure of the sun-baked rocks against your soles, your heels and your toes. Feel the warmth of the summer sun on your skin, how it relaxes your muscles and brightens your mood. You are steady, grounded, present. As you stand here on the bank of this wide, gentle river, take a moment to appreciate its beauty. See how it snakes its way through the valley, the water clear and sparkling like glass. The sun sits high in a perfect, cloudless sky, casting a warm, golden glow over the landscape on a quintessential summer afternoon. Notice the vibrant blue of the sky, the tall trees that line the riverbanks, the junipers, the willows, the aspens, the cottonwoods. Watch as the gentle breeze moves through their leaves, making them dance and shimmer in the light. There's one spot, just a few feet away, where the water slows, where the branches hang low, and the sun streams through, making a dappled pattern on the river's surface. You are drawn here, and start to slowly walk over. As you do, notice the sound of the smooth stones shifting under your feet. Open your ears to the sound of the river, soothing, deep, and rhythmic. Feel your whole body relax, and your mind quiet, as you take in the soft, liquid lullaby. Stepping up to the water's edge, notice the temperature of the rock gets cooler, and slowly wade into the river, as far as you'd like. The sensation is like silk, smooth and refreshing, sending a gentle wave of goosebumps along your skin. As your body adjusts, you settle into a perfect balance of temperature and sensation. The sun warming your face, arms, and torso, while the cool water rushes around your legs. Notice the tiny fish that dart just beneath the surface, and the dragonfly as it hovers above, its wings catching the sunlight in a prism of color. The air is filled with the fresh scent of pine and wildflowers, their sweet fragrance carried on a light, playful breeze that dances across your skin. Notice the other smells around you, perhaps the scent of soil or warm stone, the mist rising from the river, or the smell of your own sunscreen. Take a deep breath now, allowing this clean mountain air to fill your lungs, renewing you from the inside out. Close your eyes, and notice what you feel right now, as you enjoy the sounds of the water, the singing birds, the hum of the insects. Drop into a sense of connection to the earth, the sky, the river, the trees. Let everything else fade away. Let time stand still. All that is here right now is perfect. Imagine drawing in the energy of the flowing water, up through your legs, your hips and stomach, your chest and arms, up into your head and neck. Fill yourself up now with this aliveness, this cool, cleansing and refreshing energy. Allow the sun to shine warmly above you, surrounding you with golden light. You can stay here for another moment or two, soaking in the peace of this beautiful river on a summer's day. Then when you feel ready, you can let go of this image and start to arrive in your body and the space around you. Take a few deep breaths into the belly, wiggle your fingers and toes, feel the surface that's supporting you. Gently open your eyes, maybe stretch a little, or slowly orient yourself to your environment. Remember you can always come back here, to the river, anytime you'd like. Thank you so much my friend for taking this journey with me. Take good care, and I'll see you next time.