Begin by finding a comfortable position, either sitting or lying down.

Close your eyes, and take a deep breath in through your nose, and out through your mouth.

Let go of any tension in your body, allowing your muscles to become more and more relaxed with each breath.

Feel your shoulders becoming heavy, your arms sinking into the ground, and your legs becoming completely still.

Now, bring your attention to your breath, and allow it to become slower and deeper.

Breathe in, and feel your chest and stomach expand.

Breathe out, and feel everything release.

As you continue to breathe, imagine a soft white light surrounding you, bringing with it a sense of calm and peace.

Let this light fill you up, clearing your mind and preparing you for the journey ahead.

Welcome to this guided meditation on Dinosaur Dharma.

For the next few minutes, we will be taking a journey back in time to prehistoric days.

Close your eyes and take a deep breath.

Imagine yourself transported to a time when colossal creatures and lush vegetation dominated the Earth You are standing in a dense jungle, the air thick with the sounds of rustling leaves and bird calls.

The sun beats down on your skin, providing just enough warmth to keep you comfortable.

Take a moment to feel your feet on the ground, and the energy pulsing through your body As you take a step forward, you hear a distant rumble- the roar of a massive dinosaur.

Your heart rate increases, and you realize that you are not alone in this ancient landscape Take a few deep breaths and let yourself sink deeper into the meditation.

You are safe here, and you have the power to face any challenges that come your way.

Now, let's take a journey to find your sense of being while hiding from massive dinosaurs.

Before we begin our journey to the prehistoric times, let's get our mind and body relaxed.

Find a comfortable position, close your eyes, and take a deep breath in.

Hold it in for a moment and then slowly exhale out.

Repeat this a few more times, taking slow, deep breaths in and out.

As you take each breath, feel your body getting more and more relaxed.

Feel the tension leaving your muscles and your mind becoming more focused.

Now, as you inhale, visualize a warm, golden light filling up your body.

As you exhale, visualize all the stress and negativity leaving your body with dark smoke.

Continue this breathing exercise for the next 2 minutes.

Remember to keep your breath slow and steady.

Let your mind and body be calm and relaxed.

Great job.

You are now ready to begin your journey to the prehistoric times.

Allow yourself to get comfortable and take a deep breath in, and exhale slowly.

In your mind's eye, picture yourself standing in a dense forest, surrounded by giant ferns, vines, and flowers that tower high above you.

You can feel the warmth of the sun on your face and hear the gentle rustling of the foliage.

As you walk deeper into the forest, you notice strange shapes in the distance.

But don't be afraid, for you are safe and protected here.

As you get closer, the shapes take on the form of prehistoric beasts -- massive, awe-inspiring creatures that you have never seen before.

Take a moment to observe these magnificent creatures, as they roam free and wild in their natural habitat.

Perhaps you see a long-necked sauropod, or a predatory velociraptor.

You can hear their deep breathing and feel your sense of awe grow within you.

And yet, you are safe, hidden from view.

Allow yourself to become fully immersed in this prehistoric world, where time has no meaning and the rules of existence are unlike anything you have ever known.

Take a deep breath in, and as you exhale, let go of any stress or worry that you may be holding onto.

You are here to find your sense of being in the midst of these ancient creatures, to connect with your primal self and embrace your fears.

Allow yourself to fully embody this experience.

Feel the weight of the earth beneath you and the coolness of the air on your skin.

Observe the creatures around you, but do not interfere with them.

Above all, allow yourself to be fully present in this moment.

Take one more deep breath in and slowly release it.

When you are ready, gently open your eyes, feeling grounded, centered, and at peace.

Start by finding a comfortable position, either sitting or lying down, and close your eyes.

Take a deep breath in and slowly exhale As you relax your body, bring your attention to the physical sensations within.

Starting at the top of your head, scan down through your body.

Notice any areas of tension or discomfort, and simply acknowledge them without judgment.

Breathe into those areas and allow yourself to release any tension you may be holding onto.

Allow your attention to move down through your neck and shoulders, relaxing these areas completely Move down to your chest and stomach, taking deep breaths and expanding with each inhale Let your attention flow down your arms, all the way to your fingertips, feeling the sensation in each of them Notice your hips and thighs, loosening up any tightness And finally, let your attention move down your legs, and all the way down to your toes Take a moment to feel a sense of relaxation throughout your entire body and allow the peace and stillness to settle within you.

Now, let's begin our mindfulness exercise.

Take a deep breath in and out.

Allow yourself to feel grounded in this prehistoric world.

As you hide from the massive dinosaurs, focus on your breath.

Notice the sensation of the air moving in and out of your nostrils Feel your chest expand and contract with each inhale and exhale.

Keep breathing deeply and calmly Now, shift your attention to the sounds around you.

Listen to the rustling of the leaves, the chirping of the birds, and the roaring of the dinosaurs in the distance Bring your awareness to your body.

Feel the sensations in your feet as you press against the ground Notice the warmth of the sun on your face and the coolness of the breeze that blows through your hair Allow yourself to simply be in this moment, without any judgment or need for control.

Surrender to the present experience, letting it wash over you like a wave.

Keep breathing deeply and allow yourself to sink deeper into this experience Here, in the midst of the prehistoric world, you can simply be.

Enjoy the peace and tranquility that come with being present in the moment.

Coming up next in our guided meditation, we will explore your inner sense of being.

As you close your eyes, let your imagination take over.

You can feel the warmth of the sun beating down on your skin, the sweet smell of vegetation infiltrating your nostrils.

As the landscape begins to come into focus, you notice something massive in the distance.

You begin to wander closer, and the shape becomes clearer: it's a dinosaur, towering over the trees.

This is your opportunity to step back in time and keep your sense of being.

Take a deep breath in and gather your confidence.

Are you ready to walk with the dinosaurs?

As you begin your journey, you may hear the roar of a nearby very large animal.

Stop for a moment and take a deep breath.

Thank yourself for showing up and being here in the moment.

Know that you are safe, even with the massive creatures surrounding you.

You continue to walk, taking in the sights and sounds of this prehistoric world.

You may notice a group of gentle creatures grazing in the distance, sharing the land with you as though you belong.

They are unaffected by your presence.

As you walk, allow yourself to notice the different types of dinosaurs that exist here.

How do they move?

What do they sound like?

It's essential to find a place to hide as the giant legged creatures appear to be becoming more aggressive.

They've been scaring those around them, and it's best to take shelter.

Take a moment to find somewhere to hide, a comfortable place to rest, but still hidden from view.

You are safe here.

Listen closely to the sounds surrounding you, and feel the rush of your breath as you take in this environment.

Everything is alright, and you are right where you're supposed to be.

Continue to rest, and take in your surroundings.

You may notice a rustling in the bushes or a bird flying by.

Remember, you are safe here.

In this spot, hidden from the dinosaurs, breathe deeply and feel grateful for this moment of solace.

When you are ready, slowly begin to emerge from your hiding place.

Take a moment to stretch and feel your muscles rejoicing in the rejuvenation.

Remember to keep breathing and allow yourself to be fully present in this prehistoric world.

Now, you find yourself in a dense forest; the trees are towering above you, and the sound of leaves rustling in the wind is the only thing you can hear.

As you walk through the forest, you start to feel the ground beneath your feet.

You can feel its texture and how it holds your weight.

Suddenly, you hear a loud noise, and your body tenses up.

Trying not to make a sound, you remain still and observe your surroundings.

Then you realize what it is.

The sound you heard was the footsteps of massive creatures—the one and only Dinosaurs.

As you feel your heartbeat pounding in your chest, your mind becomes more aware of your surroundings.

You start to sense their presence, and your body becomes more alert.

But don't worry, you are safe here.

Just observe the beauty of these creatures from afar.

Look around, and you will notice that the forest is more alive than you thought.

The tall trees, the plants growing from the ground, and the sounds of the animals in the background all contribute to the beauty of this prehistoric time.

Take a moment to appreciate it.

Remember to take deep breaths in and out as you experience the presence of these great creatures.

Observe how they move, listen to the sounds they make, and appreciate their beauty from a safe distance.

As you sense the power and strength of these creatures, remember to stay calm and centered.

You are here to connect with nature, and now you have the opportunity to witness it in its purest form.

Embrace this majestic space, and take a moment to appreciate it in its entirety.

You are here to learn from these ancient creatures and to hear the whispers of the past.

Take this opportunity to connect with this prehistoric time and find your sense of being.

Stay here for a while, and let your senses guide you.

Feel the ground beneath your feet, listen to your breath, and observe the beauty that surrounds you.

You are safe and protected here.

Now that you have found safety, take a moment to observe the massive creatures that roam around you.

Dinosaurs are unique creatures that were once the rulers of this earth.

What is the story they can tell us?

From Ferocious predators to gentle giants, Dinosaurs were known for their resilience, their strength, and their adaptability.

They were creatures of the earth, who lived in harmony with the world around them.

Take a deep breath in and imagine what it must have felt like to be a dinosaur.

What can we learn from these ancient beings?

They can teach us to slow down, breathe, and be present in the moment.

Dinosaurs were not plagued by anxiety or stress.

They did not worry about tomorrow.

They simply lived in the moment.

As you observe the magnificent creatures, remember that deep within you, you too have the strength and resilience to live in harmony with the world around you.

You too can adapt, grow stronger and overcome any challenge.

Take one last deep breath and know that as you leave this prehistoric world, you will carry with you the wisdom of the dinosaurs.

Let it guide you as you navigate through the world around you.

And whenever you need to find your calm, take yourself back to this place and remember the dinosaurs.

In a moment, I'm going to count 1 to 5, and we will leave this prehistoric world behind.

So, take one last deep breath in, and when you exhale, open your eyes.

1...2...3...4...5.

Open your eyes and ground yourself in the present moment.

Now, let us take a moment to practice gratitude.

Allow yourself to feel thankful for this unique experience you've created for yourself to explore your inner world.

Even though we're hiding from massive and possibly scary-looking dinosaurs, we can still find beauty and joy in this moment.

As you breathe deeply, close your eyes, and focus on your breath.

Inhale deeply and exhale with a sigh.

Repeat this five times, and every time you exhale, feel the tension in your muscles and any negative emotions slipping away.

Now, bring to mind three things you're grateful for.

They can be small, like the warmth of the sun on your skin or the sound of the breeze rustling leaves.

Or they can be more significant, like the love of someone close to you or a recent accomplishment you're proud of.

Visualize each of these things in your mind's eye, and feel the warmth and joy they bring you.

If you like, you can say them to yourself or whisper them out loud, like a personal mantra.

Keep this feeling of gratitude in your heart as we continue on this journey.

Remember that no matter what, you can always find something to be grateful for.

Now that you have envisioned yourself in a prehistoric time, let's begin our breathing exercise.

Start by inhaling deeply through your nose for a count of four.

Hold your breath for a count of two.

Then, exhale through your mouth for a count of six.

Let's repeat this pattern for a few more breaths.

Inhale...

two...

three...four.

Hold...

two.

Exhale...

two...

three...

four...

five...six.

Continue to breathe in this pattern, and allow your body to fully relax.

Feel your chest and belly expand and contract with each breath.

As you breathe, imagine yourself blending in with the scenery around you.

You are one with the trees and the rocks, just as the ancient creatures around you are one with their surroundings.

You are safe.

You are protected.

You are at peace.