Welcome to Minute to Meditate. I'm Danny Clark, a licensed clinical social worker and therapist in Houston, Texas, at the Texas Insight Center, and together we're going on a magical adventure, one deep breath at a time. Each episode of Minute to Meditate will visit a special UNESCO World Heritage Site from ancient pyramids to glowing coral reefs and explore its beauties through mindfulness, curiosity and calm. So find a cozy spot, take another deep breath and let's begin our journey.

Welcome young adventurers to a special guided meditation and journey to the Grand Canyon. Today we are embarking on a magical journey to explore the breathtaking beauty of the Grand Canyon. Now let's find a cozy spot to sit or lie down and begin this peaceful adventure within ourselves. Before we start, let's take a moment to get ready for our meditation. Find a comfortable position, either sitting or lying down, and gently close your eyes. Sitting or lying down and gently close your eyes. You ready? Okay, here we go. Take a deep breath in through your nose, feeling your tummy rise like a balloon, and then breathe out slowly through your mouth, releasing any of the things that might be bothering you. Let's do that one more time. Breathe in deeply and breathe out softly, letting go of any thoughts or worries you might have. Now get ready, let's go to the Grand Canyon. Get ready, let's go to the Grand Canyon. Picture yourself standing at the edge of a vast, colorful canyon with walls that seem to reach the sky. This is the Grand Canyon, a natural wonder of the world. The air smells fresh and the warm sun kisses your cheeks. As you take in the incredible scenery, you can see layers of red, orange, yellow and brown rocks that have been formed over millions of years. As you gaze into the depths of the canyon, notice how the sunlight dances on the surface of the Colorado River, which has carved its way through the rocks, creating this majestic masterpiece. Imagine the soothing sound of the flowing water as it sings a peaceful melody, calming your mind and heart.

Now let's take a hike together along the canyon's edge. Each step along the path fills you with a sense of wonder and gratitude for nature's beauty. As you walk, notice the unique plants and animals that call the Grand Canyon home. You might see eagles soaring high above or a playful squirrel scurrying along the trail. Feel the soft breeze against your skin like a gentle hug from nature. Take a moment to enjoy the serene feeling of oneness with the grandeur around you.

As you walk along a path, imagine how the ground feels under your feet the crunching of the rocks as you take each step, with the sounds of the canyon, the feeling of the air and the warm sun. Wave goodbye to the Grand Canyon and let's return from our magical adventure. When I count to three, close your eyes and take a nice deep breath, imagining yourself floating back from our journey and gently breathing out through your mouth as we safely return One, two, three as we open our eyes. Remember that you can always visit the Grand Canyon in your imagination whenever you wish. Visit the Grand Canyon in your imagination whenever you wish. Carry this sense of peace and awe with you and remember that nature's beauty is all around us, waiting to be discovered.

We hope you enjoyed this brief guided meditation from the Texas Insight Center. From the Texas Insight Center. We're grateful you took a moment to pause, breathe and reconnect. As you move forward, may you carry this sense of calm with you, knowing that each breath is a fresh start. You are strong, you are capable and you are enough. Until next time, take care and be kind to yourself.