Two more people just beginning to come in, so welcome to you on this balmy. That's with an L, about this lovely balmy Sunday evening and as requested, . Kahona asked if we could have a look at the treehouse meditation.

Now the Treehouse meditation is a really interesting one. It's an absolute favourite when I go into schools and, and teach meditation, you know, and it's one of those ones that, we use with. Adults and children, I, I tend to use it a lot when I'm, I'm going into schools because I think the imagination of children helps them really, really find.

And finding their own tree house and building it and looking at what's inside and how you feel when you're in there, is, is one of those ones I think that is a great seller for just how great, how wonderful, meditation can be. And so, The one I'm doing tonight is the children's script that I use, but I've sort of adulted it up a bit, so, . You know, we don't go and open the toy box and find out what toys are in there.

We probably open the fridge and Imagine what you want to be in your fridge, perhaps so. In a few moments we're going to have a look at this one here, but what we're trying to do with this meditation is to help you guys to find a really safe. Place where you can re-establish some feelings of tranquilly, especially.

It's an especially useful one when people are feeling like they're experiencing challenging emotions. So the next time you're experiencing uncomfortable levels of stress, worry, tension, then maybe go and find on your phone the recording from tonight and hopefully outside will stay vaguely quiet. And You'll have the treehouse meditation, and then we're going to go straight on and I'm going to do a different, a slightly different version.

It's a bit longer because you guys are getting really good at meditating now, so we can go for a longer mountain meditation where we really establish that sense of permanency and that sense of we are permanent, the stuff changes around us. So two great meditations. For tonight.

So thank you to you guys for, recommending them and Let's just Get set up on this. There we go. And I'm just getting Remember, the recordings aren't, I wouldn't say are great because we're using the iPad to record onto, but I think it's nice to have a recording, you know.

A guide for both of these two. So with no more ado, if we can just get ourselves into a comfortable position, and we'll start with our first meditation of this evening. The treeho meditation.

Sorry guys, I'm gonna stop because I'm gonna start again in a second, because for some reason it stopped recording. I do think it'd be nice to have, the recordings. So I'm just gonna start again.

So I do apologise. So. Starting again, the treehouse meditation.

So When we're doing the treehouse meditation. What we really want to be looking for is A posture where you're comfortable and where you. Are relaxed but not so relaxed that you're going to Drop off to sleep.

And As we get our body comfortable. But not too comfortable. We just gently Close your eyes.

If you need to or you struggle with that, just half close them. And if you remember, The mudra from last week, just bringing your finger and your thumb together just aids us in our concentrative powers. And as we sit comfortably with our eyes closed.

Let's just take a deep breath in through our nose. And letting it go through your mouth. Another gentle breath in.

And letting it go just through your mouth. One more. And let it go.

And take your attention now. To your feet and your legs. And just see if you can.

Just focus on allowing your feet and your legs, which are placed. The feet down On the floor Just helping to anchor us into this present moment. And just letting our feet and our legs.

Just relax. And this is where we switch on. Our emotional and imaginative powers now we really go and find this sense of A wave of blue light that travels up from the earth.

And entered your feet. Runs through your legs. And as that light starts to infiltrate and push its way into your feet and your legs, it relaxes you.

And as it moves up into your tummy. And your chest and your shoulders. Just let this blue light sweep through.

And relax each one of these areas for you. Allowing that blue light to. Run down your arms and.

Move into your fingers and your thumbs. The blue light to move into the other arm. Just bringing this greater sense of relaxation.

Softening, letting go wherever the blue light goes. Finally bring that blue light to your head. And allow it to flow out.

Of the top of your head. And into the air. Around you.

Well done. And now I'd like you to imagine. That you're standing in front of a massive Impressive tree.

And the tree has deep, deep roots and branches, and these branches reach out in every direction. And the tree is home. To your tree house.

And it's a tree house. Of your design. And as we sit with our eyes closed.

Just picture how you'd like your tree house to look. Is it circular? Does it look like a house?

Is it big? Is it small? Is it cosy?

Does it have rope ladders? Does it fit snugly in the Crooks of a tree where the branches hold it. And if you want to, Just imagine where the windows go.

Whether it's painted or whether it blends into the Fauna of the wood. Just Building and designing. That treehouse.

And if you can see it, Even if you can't just try and find that sense of it. Now just allow yourself to travel inside. This tree house.

And inside the tree house. Just allow anything. That makes you feel good to think about.

So maybe there are throws and pillows. Maybe the tree house is full of plants. Maybe it's A particular colour that you really would love it to be.

Maybe there's a sparseness to it, or a cosiness to it. And as you build, And design the inside of your tree house. Just now.

That when you go inside your tree house, this is a place of relaxation. This is a place to let go of thoughts and worries. So Let's take a lovely, deep, mindful breath in.

And as we let it go, just allow yourself to feel peaceful and relaxed inside your tree house. Just knowing But this is a place that you can go anytime. You'd like to feel more.

Peaceful And calm. Take yourself back. Look around your tree house.

Imagine the view from the window. Get a sense of the Feel of being in this safe. Wonderful, playful.

Place. And now Just take a deep breath. And imagine yourself walking down.

Moving out from the tree house. Leaving it behind you, but knowing where it is. As you leave, turn around and Look at it again.

This is your tree house. It's somewhere you can go to feel safe. To let go.

To take a mindful, relaxing break. Just gently. Bring your attention back to the room.

That you're in. And You can open your eyes. Whenever you're ready.

You're right, it is a lovely one, I've done that so many times with kids, . It was interesting doing it, and picturing. Adults.

The Yeah, I forgot to open the fridge and See what goodies were inside there, but we can do that ourselves. You know, whenever we choose to. So well done.

Yeah, the treehouse meditation. It's a nice one. I think .

Mine had all the windows open. In fact, I don't think there were windows. Yeah.

It always makes me smile too, Katrina. And it, it is one of those ones where you just go back to that, as you so rightly say, a childhood simplicity. It's a beautiful one, just to, just to stop and engage with and to take yourself off to.

And, I think we should all spend a bit more time revisiting. Childhood favourites. So, Second meditation of the evening, well, it's my particular favourite, so you all know what's coming because I've done this a few times with you, but it's the mountain meditation, and the mountain meditation is usually done, in a seated position as well.

So, I'm just seeing if I can make that move. Yeah, there we go. And We either sit on the floor or a chair.

Because in a moment we're going to begin by just getting a real sense of being held by whatever it is we're sitting in, whether you're in a sofa or an upright chair. And the meditation ends with you sitting holding that sense of the mountain until you hear. The bells which will bring the meditation to a close.

So let's go with, we've had Katjo as one of her favourites. Let's go with, and I know there's a few of you really love the mountain meditation and me too, so that's really. Enjoy this one here, I'm just gonna have a.

Sip of water. So Let's move ourselves into our sitting position. Just finding a position of stability and poise.

Finding a sense that your upper body is balanced over your hips and shoulder. In a comfortable but alert posture. So we aren't sitting back, we're sitting like a mountain.

Perhaps with our hands on our lap or our knees. And these arms are just hanging there like heavy curtains, stable and relaxed, actually. Just getting a sense of This stable, relaxed posture.

And that's . So when you're ready, let's just allow our eyes to close. And we anchor our attention.

So all right. The actual physical sensations, feeling. Each breath as it comes in.

And out and we're not breathing deeply. We're not breathing in any particular way. Just as it is.

Without trying to change or regulate it in any way, just breathing. Flowing easily. Our breath will always find its own rhythm.

And tights to suit. The activity, the mood, the emotion of what we're actually Right in the middle of. That's good.

Just allowing your body to be still. Sitting with that dignity, that resolve, finding a sense of being complete and whole. Your posture reflecting.

This sense of wholeness and dignity. And as we sit here, We just allow an image of the most beautiful mountain. The most magnificent and beautiful mountain, you know.

Or a scene I can imagine. Letting it gradually. Come into focus.

Even if it doesn't come as a Tight, focused visual image, just getting the sense of this mountain, feeling it so. Pits peaks high in the sky. A solid large base.

Just rooted in the bedrock of the earth's crust. I'm just getting a sense of the sides and whether they're steep or sloping. A real sense though of how massive, how unmoving.

This mountain is. And now let's find some detail. Perhaps your mountain has snow blanketing the top and trees.

Around the base maybe it has rugged. Rock sides or streams and waterfalls. And we just sit back In our dignified, solid posture, noticing the qualities.

And now, Let's just see if we can bring that mountain into your body as you sit there. So that your body On the mountain in your mind's eye, become one. We share In the massiveness and the stillness and the majesty.

Of that mountain And in this dignified. Posture of ours we become. The mountain.

Grounded in this sitting posture. Notice that your head. Becomes the lofty peak.

Which is supported by the rest of your body. And affords this panoramic view. And your shoulders and arms are the sides of the mountain.

And your core, and your legs are a solid base rooted to the cushion, held by the chair. Experiencing your body a sense of uplift. From deep within your pelvis and spine.

And with each breath We're just becoming a little more of that breathing. Mountain It's alive and it's unvital, but it's unwavering. In its stillness.

How do you sit here, Becoming aware that you like the mountain. Experiencing the sun. Just travelling across the sky.

And the colours changing moment by moment. As this mountain sits. Through night and day.

And it is warmed by the sun, cooled by the night sky, and the mountain just sits. And it remains just like this through the seasons. And in summer The mountain is baked hot.

And it sits. And in the autumn, A mountain might wear a coat of brilliant fire colours. But it just sits.

And in winter The mountain is enshrouded in cold and fog. Assaulted by freezing rain and snow and ice. And None of this matters to the mountain.

It matters not. Because the mountain just sits. Unchanging through Violent storms, rain, wind, hail.

It sits. And as spring comes and flowers bloom, it stays there solid. And permanent.

And in this very same way. As we sit, meditating. We can learn to experience this mountain.

We can find that same central unwavering stillness and groundedness in the face of everything that potentially. Tries to change our lives. Over seconds and hours and years.

But as we sit, And we Find our mountain. We recognise that we too experience. Emotional weather.

But we too are buffeted by difficulties. We too endure periods of darkness and light. Just like the mountain.

We stay And The weather of our own lives. We don't want to ignore it or to deny it. It's encountered.

And it's honoured and it's felt. And it's held in awareness. But as we sit, Just channelling our mountain.

We come to know a deeper silence. A deeper stillness and a greater wisdom. The mountains have this to teach us.

Because if you find you resonate in some way with the strength and stability of the mountain. It may be helpful sometimes. To just find that mountain.

At different points in the day. And to sit with it Sit with resolve and wakefulness, in true stillness. So in the time that remains.

Just ask you to continue to sustain. Your mountain on your own. And silence.

Moment by moment. Until we're gathered back in by the sounds of the bells. Well done, everybody.

That was too really. Lovely meditations. I think the first one just is we all found our hope, that real sense of peace and tranquilly.

And the second one is that I believe is the meditation for these, these crazy times, these difficult times we're living in, because I use this so much at the moment just to get that sense of, do you know what, it's all happening around me almost, but I need to be, I need to find my inner mountain every day at the moment just because it feels. You know, there's solidity, there's permanence, there's me, there's the stillness. And, yeah, it's a really, really powerful meditation.

Oh, thanks, Stephen. Yeah, I, I really needed that one today. I do love these Sundays.

I know I'm kind of doing it, but, I, I just find it really, it's a lovely thing to do on a Sunday evening. So, Not here next week, but it'd be lovely to see you all again the week after. And I will send that version, although I was aware that a whole family of people came, .

Yeah, thanks. I would enjoy a whole family of people came past and all the windows and doors are open here, and they weren't quiet, but do you know what, we'll just sit with that in our mountains and. It comes and it goes, doesn't it?

So, oh, I've just had somebody come through on the Q&A. Can these be accessed on the webinar there? Yeah, I believe they can.

I think all of our Sundays. Meditations are available on the webinar that, if, if you, you can always check in with Dawn on that one, but I'm pretty sure they are, and the meditations that I send through probably are as well. So, yeah, I'm hoping they will.

Thanks, Hillary. I'm glad it was appreciated. Yeah, it's lovely.

I really enjoy them. So Thank you so much, and see you in 2 weeks' time. Thanks, guys.

Yeah, bye-bye. Yeah, and Dawn's just come back, so they are all available on the website. Cheerio, everybody.