Welcome to this guided meditation that invites you to rest in the gentle presence of white puffy clouds,
Cultivating ease and wonder.
I invite you to find a comfortable space,
Allowing your body to settle in,
Either seated or lying down,
Supported and at ease,
Noticing how your body feels,
The rising and falling of your belly and chest with each inhale and exhale,
Lengthening your spine,
Observing.
I invite you to close your eyes or soften their gaze,
Whatever's most comfortable.
Thich Nhat Hanh reminds us that you are your own refuge.
There is no other refuge.
Bringing attention to the natural movement of your breath.
Feel where the breath meets your body,
The coolness at your nostrils,
The rise and fall of your chest,
The gentle expansion of your belly,
Connecting,
Connecting with your breath.
And in a moment,
I'm going to invite you to do a breathing exercise where you will inhale slowly to the count of four,
Pause to the count of four,
And then exhale slowly to the count of six.
Let us begin.
Inhale,
Two,
Three,
Four,
Pause,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six.
I invite you to practice that again.
Inhale,
Two,
Three,
Four,
Pause,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six.
Now,
On your own,
At your own pace,
Experimenting with the counts if you'd like,
Whatever feels the best,
Perhaps just trying to have your exhales longer than your inhales.
I'm going to repeat for a couple cycles,
Slowing the nervous system.
Thich Nhat Hanh reminds us that our breathing is a stable,
Solid ground that we can take refuge in,
And when ready,
Returning to your own natural rhythm of breathing.
I invite you to imagine yourself lying on warm grass,
Gazing up at a vast blue sky,
A hue so vivid it seems to sing with clarity and peace,
Seeing white puffy clouds drifting above their various shapes,
Gently shifting,
Gliding along,
Moving with ease.
Notice how they float with no urgency,
Simply being,
Allowing yourself to soften with them,
Each cloud a gentle companion on your journey,
Observing these clouds drifting,
Floating.
If your mind wanders,
It's okay.
Just practice gentle compassion with yourself,
No need for judgment.
Tara Brach says,
You don't have to fix or change anything.
You can rest in the openness of presence,
Allowing yourself to be,
Being with the clouds,
Observing them floating by,
Floating with ease,
Gently moving.
Sensing the air on your skin,
As you're watching these clouds,
Noticing with each breath,
Invite a sense of lightness and ease,
Just as the clouds float effortlessly.
You too can let go of what feels heavy or whatever doesn't serve you,
Feelings come and go,
Just like that of the clouds,
Moving,
Drifting,
Letting go.
And just imagining these clouds,
Watching them,
Observing them,
The gentleness,
The ease.
Again,
Just spending a few moments in gratitude for this pause,
For the experience of softness,
Simply noticing,
Clouds floating by ever so gently,
Visualizing them as you breathe in and out,
Releasing anything that doesn't serve you,
Resting in this moment.
And when you're ready,
Inviting gentle movement back into your body,
Gently wiggling your fingers and toes,
Perhaps stretching.
If your eyes are closed,
Slowly opening them.
I invite you to carry the image of the clouds and the feeling of being held by the sky with you.
Remember,
This meditation is yours,
Adapt it as you need,
And may you feel the ease and wonder of the sky,
And know the lightness that is always available,
Available to you.
Look up and imagine the clouds.
Thank you.
