Guided Meditation Exercise 07

Seventh Exercise – Touching and Healing

Breathing in, I touch the fresh air / Fresh air
Breathing out, I smile to the fresh air / Smiling to the fresh air

Breathing in, I touch the fresh mountain air / Mountain air
Breathing out, I smile to the fresh mountain air / Smiling to the mountain air
 

Breathing in, I touch the fresh countryside air / Countryside air
Breathing out, I smile to the fresh countryside air / Smiling to the countryside air
 

Breathing in, I touch the cool water / Cool water
Breathing out, I smile to the cool water / Smiling to the cool water
 

Breathing in, I touch the clear river / Clear river
Breathing out, I smile to the clear river / Smiling to the clear river
 

Breathing in, I touch the snow-capped mountain / Snow-capped mountain
Breathing out, I smile to the snow-capped mountain / Smiling to the snow-capped mountain
 

Breathing in, I touch the vast ocean / Vast ocean
Breathing out, I smile to the vast ocean / Smiling to the vast ocean
 

Breathing in, I touch the Arctic icebergs / Arctic icebergs
Breathing out, I smile to the Arctic icebergs / Smiling to the Arctic icebergs
 

Breathing in, I touch the clouds in the blue sky / Clouds in the blue sky
Breathing out, I smile to the clouds in the blue sky / Smiling to the clouds in the blue sky
 

Breathing in, I touch the warm sunshine / Warm sunshine
Breathing out, I smile to the warm sunshine / Smiling to the warm sunshine
 

Breathing in, I touch the green trees / Green trees
Breathing out, I smile to the green trees / Smiling to the green trees
 

Breathing in, I touch the laughter of children / Children
Breathing out, I smile to the laughter of children / Smiling to the children
 

Breathing in, I touch the presence of people around me / Presence of others
Breathing out, I smile to the people around me / Smiling to the people around me
 

Breathing in, I hear the sound of birds / Hearing birds
Breathing out, I smile to the birds / Smiling to the birds
 

Breathing in, I touch the vast blue sky / Touching the blue sky
Breathing out, I smile to the blue sky / Smiling to the blue sky
 

Breathing in, I touch the grass and flowers / Grass and flowers
Breathing out, I smile to the grass and flowers / Smiling to the grass and flowers
 

Breathing in, I touch the beauty of spring / Touching spring
Breathing out, I smile to the beauty of spring / Smiling to spring
 

Breathing in, I touch the warmth of summer / Touching summer
Breathing out, I smile to the warmth of summer / Smiling to summer
 

Breathing in, I touch the crisp air of autumn / Touching autumn
Breathing out, I smile to the crisp air of autumn / Smiling to autumn
 

Embracing Life Through Breath and Awareness

This meditation invites us to connect deeply with the world around us, touching the elements of nature and life with mindfulness and gratitude. Each in-breath is a moment of connection, and each out-breath is a moment of appreciation and healing.

We often take for granted the fresh air, the warmth of the sun, the presence of trees, and the laughter of children. This practice reminds us to return to these simple yet profound miracles. It is an exercise in interbeing—realizing that we are not separate from nature but deeply woven into its fabric.

Smiling to these elements is a way of expressing our love and gratitude. It is also a way of healing. When we breathe mindfully and smile to the world, we send an energy of care and joy to all that we touch.

At first, this practice may seem simple. But with continued mindfulness, it can become a powerful path of healing and transformation. We begin to see more deeply—the blue of the sky is not just a color but a vast openness that reflects our own spacious mind. The coolness of water is not just a sensation but a reminder of the fluid and refreshing nature within us.

Through this practice, we cultivate a heart that is vast, clear, and free—like the sky, like the ocean, like the boundless space of the present moment.