‘Now focus on one more gentle breath. Feel it go in, then out. Now imagine the theme you are about to ___________ (draw, sculpt, create, paint, measure, investigate, look from that perspective, design, compare …). Take your time to imagine the shape of this new creation. (pause 3 sec) Make sure you see every detail in it. The colour, shades, lines and most important, look at the light. Where is it coming from? Which way is it casting a shadow? (pause 2 sec) Now imagine that, by some magic, you can go into this picture (sculpture, creation, etc.). Slowly go ‘in.’ (pause 4 sec) Now you are in, take a moment to have a good look at what
surrounds you. How does the world look from inside here? Look out. What’s there? In your mind, turn around and look behind you, above your head, below your feet, to your left then to your right. What is there? Notice important details. (pause 3 sec) If there are any solid structures, put your hand on them and feel them. What does this feel like? Is it soft, smooth? Or rough? Warm or cold? (pause 3 sec) Take a moment and explore the perspective in here. What is the relationship between the environment you are in and the rest of the world? What is the relationship between its parts? (pause 4 sec) Now take all the important information you have gathered and prepare to leave the scene. Walk out. Straight out. Now, armed with your information, get ready to exit this meditation with all the valuable information you have collected. (pause 2 sec) Gently focus on your feet again. Remember you are sitting on the log. In your mind stand up and walk back to the forest. Focus on your bare feet on the forest floor, feel the cool bed of leaves touching your toes and your heels. (pause 3 sec) Now slowly bring your awareness to this room. Feel your feet on the ground. Feel your roots deep in the ground. As you keep focus on your feet, bring your awareness to this room now fully. Become aware of the chair under your body. Listen for the sounds around you. Bring your mind back to your feet. Where are they? Can you feel them? Gently wiggle your toes. Feel the full sensation of the floor beneath your feet. Slightly press them on the floor. Wiggle your fingers and rub your palms. Move your shoulders. Take a deep breath. When you are ready slowly open your eyes, first looking down then up and up until you are looking straight ahead. Do this in your own time. When your eyes are open give yourself a good stretch if at all possible in silence to give others space to do the same in their own time.
