Hello.
Welcome to this meditation where we will use the simple image of sitting beside a solid brick as our anchor and focus.
The brick represents groundedness,
Stability,
And something timeless,
Qualities we can touch into when feeling unsettled.
This practice gently guides you to find steadiness with breath,
Body,
And mind.
While I will be guiding you throughout this meditation,
Just a reminder,
This is your meditation.
You're always in control.
You may pause or modify anything as needed,
And you will know that the meditation has ended when you hear the bell.
Let's begin.
I invite you to find a comfortable position,
Either seated or lying down,
Whatever feels best,
Whatever is your practice.
Your feet gently resting on the floor or the surface below.
Allow your hands to rest where they feel most at ease.
I invite you to close your eyes or soften the gaze,
Resting,
Settling in,
Noticing how your body feels as you center in.
For this time of your self-care,
Let's begin by noticing our breath.
There's no need to change it.
Just observe the natural ebb and flow,
The rising and falling of your belly and chest with each inhale and exhale.
And on each inhale,
I invite you to silently or out loud say,
I am here.
And on each exhale,
I am safe.
Inhaling,
I am here.
Exhaling,
I am safe.
And continuing in your own natural rhythm.
Rhonda McGee reminds us that just breathing can make a difference.
Even one breath,
Mindfully taken,
Can restore calm.
As you're breathing in and out,
Reminding yourself,
I am here.
I am safe.
I now invite you to picture a brick.
Nearby,
This brick,
A symbol of stability.
See its rectangular shape,
Earthly color,
And solid presence.
A brick.
A normal,
Regular brick.
Imagine the brick resting firmly upon the ground,
Supporting itself through all seasons,
Through all weather,
Through all climate.
Let yourself feel the weight and steadiness of the brick,
As if its groundedness could transfer to you.
The solid brick,
Withstanding its environment.
And imagine gently placing your palm or fingertips on the surface of the brick.
Sense its temperature and texture,
Rough,
Cool,
Unwavering.
Or if you prefer,
Simply observe or sense the brick visually in your eye.
Let your mind's eye picture this brick,
Allowing the sense of firmness and stability to flow into your body.
Noticing your connections to the earth,
Supporting you,
Your back,
Your feet.
What feels supported,
Like this brick that's touching the ground?
How does your body feel supported?
What connections do you have?
Noting the points of connections as you scan your body from head to toe.
Allowing yourself to feel the connections,
To feel beneath you,
Supporting you.
Now take a slow,
Gentle breath in for the count of four,
Two,
Three,
Four.
Pause softly for the count of four,
Two,
Three,
Four.
Exhale slowly for the count of six,
Releasing any tension or anything that doesn't serve you,
Three,
Four,
Five,
Six,
Seven,
Eight.
Pausing to the count of four,
Two,
Three,
Four.
Continue this rhythm as long as it feels comfortable,
Going at your own pace.
And if the counts do not feel comfortable,
Feel free to change them.
Trying maybe to have your exhales longer than your inhales,
Lengthening or shortening the counts.
Whatever feels good to you,
Whatever feels best.
Feeling the rhythm of your flow.
And thoughts or sensations may arise.
Notice them.
It's perfectly normal.
And then maybe gently think about the brick,
Focusing back on that brick,
The brick of solid connection,
The brick of connection.
The brick is still and unchanged,
Even as the world moves around it.
And when ready,
Returning back to your natural rhythm of breathing.
Jack Kornfield reminds us that when we touch something solid,
We begin to remember our own solidity,
Thinking about that brick,
That solid brick,
Brick of connection.
Offer yourself kindness,
Honoring yourself,
Being gentle and loving.
Just like the brick,
You are solid,
You are connected.
It's okay if your mind or emotions arise.
Place a hand over your heart or on your chest.
And I invite you to whisper inwardly,
This is a moment of caring.
I am here for myself.
Again,
With your hand over your heart.
This is a moment of caring.
I am here for myself.
Let the image of the brick assure you,
You can always return to stillness.
Connectedness,
Picturing the brick.
You're inhaling and exhaling.
A brick of solid connection,
Earthly tones,
Withstanding the weather,
Storms and calmness.
The brick remains steadfast.
On your next inhale,
I invite you to gradually return to your surroundings,
Wiggling your fingers and toes,
Gently stretching if that feels good.
Noticing how your body feels as you acclimate back into this space.
Whenever you're ready,
Slowly open your eyes if they are still closed.
No need to hurry.
No need to rush.
Remember the words of Thich Nhat Hanh.
Peace is present right here and now,
In ourselves and in everything we do and see.
The question is whether or not we are in touch with it.
Thank yourself for giving this time to your own healing and presence.
This meditation can be repeated anytime you wish to reconnect to your own groundedness and calm.
