Welcome to this meditation,
Light is a Feather,
Letting Go and Ease.
Let's begin by finding a comfortable position,
Either seated or lying down,
Whatever feels right for you in this moment.
I invite you to close your eyes or soften their gaze,
Beginning by taking a deep breath in and slowly release it to try that again,
Breathing in through your nose,
Releasing slowly through your mouth,
Just allowing yourself to feel your body as you begin to settle in and then allow your breath to find its own natural rhythm.
With each inhale,
Bring calm into your body and with each exhale,
Letting go of any tension or heaviness you're carrying,
Observing without judgment,
No need to change your breath,
Settling in,
Feeling the ground beneath you,
Supporting you.
I now invite you to imagine a soft feather,
Light and delicate.
This feather has traveled far,
But moves effortlessly,
Carried by the gentle wind,
Floating on a current of air or gently drifting along a river.
So allow yourself to feel like the feather,
Becoming light,
Light as this feather,
Light,
Free and supported.
With every breath in,
Feel lightness expand within you and as you breathe out,
Release any weight or heaviness,
Anything that doesn't serve you,
Letting it drift away like the feather on the breeze.
Now picture yourself lying on that feather,
Carried by a calm,
Gentle current.
Notice how the wind or water holds you,
Safe,
Steady and soft.
There's nowhere you need to go,
Nothing you need to do,
Just floating,
Supported by this current of peace.
Any heaviness or difficult feelings arise,
Imagine they are like small leaves,
Drifting on the water beside you,
There but separate.
You can watch them,
Acknowledge them,
And then let them float out of your sight,
Remembering the words of Thich Nhat Hanh,
Feelings come and go like clouds in a windy sky,
Conscious breathing as my anchor,
Allowing your breath to serve as this anchor.
Breathing in calm,
Breathing out and letting go of anything that doesn't serve you,
Out of the feather,
Drifting along,
Allowing your body to become more and more light,
More and more light,
Feeling the spaciousness inside you growing,
Like an open sky,
Vast and clear.
There is a stillness here,
A sanctuary you can come back to whenever you need.
Like that of this feather,
Effortlessly floating along,
The gentleness of the current,
The wind or water,
And as Herman House reminds us,
Within yourself is a stillness,
A sanctuary to which you can retreat at any time and be yourself.
Allow the sanctuary to fill you with kindness,
Acceptance and peace,
Allowing yourself to rest in this gentle lightness.
You can use the imagery of the feather to guide you,
Allowing you to remember the gentle and ease of the breeze and current.
And as our time together comes to a close,
Allow yourself to carry this feeling of lightness within you,
Feeling gratitude for this moment,
This gentle pause,
Visualizing the feather,
The gentleness,
The ease of the current.
Taking a moment to notice how your body feels as you gently bring awareness back to your body,
Wiggling your fingers and toes softly.
If your eyes are closed,
Gently fluttering them open.
Allow yourself to take this feeling of ease and lightness with you as you move through your day.
And thank you for sharing the space with me today.
