Welcome to this meditation brought to you by Create the Calm.
Find a comfortable seat or lie down.
Allow your body to soften into the support beneath you.
Close your eyes if that feels safe,
Or soften your gaze toward the floor.
Take a long,
Deep breath in,
And exhale fully.
Let your shoulders drop,
Your jaw release,
And your hands rest softly.
Feel the earth beneath you,
Steady and unconditional in its support.
Take another breath in,
And with the exhale,
Allow yourself to arrive more fully in this moment.
There is nowhere else you need to be,
Nothing else you need to do.
Just be here,
Now.
Bring awareness to your breath.
Notice it without changing it,
The natural rise and fall.
Now gently lengthen the inhale,
Drawing in calm and steadiness.
Exhale with ease,
Letting go of pressure,
Letting go of striving.
Imagine your breath moving like water,
Smooth,
Steady,
And unforced.
Inhale,
The current flowing in.
Exhale,
The current flowing out.
If it helps to count,
Breathing in for four,
Pausing for a moment,
And breathing out for six.
Let's do that together.
Breathe in,
Two,
Three,
Four,
Pause,
Five,
Six.
With each cycle,
Feel yourself softening more deeply into rhythm.
Now in your mind's eye,
Imagine a river before you.
The water is clear,
Flowing,
And alive.
Notice how it moves,
Sometimes swift,
Sometimes gentle,
Always finding its way forward.
Sit beside it for a moment,
Listening to its sound.
The quiet rush,
The bubbling as it flows over stones.
Notice the sunlight glinting off the surface.
The way shadows and light dance across the current.
Now see obstacles in the water,
Branches,
Stones,
Fallen leaves.
Each one represents something you are ready to release.
An old fear,
A lingering feeling,
An expectation that no longer belongs to you.
Watch as the river carries them downstream,
Easily,
Naturally.
You don't have to force it.
The current knows what to do.
Now step gently into the river.
Feel the water meet your skin,
Cool,
Cleansing,
And refreshing.
Let it swirl around your ankles and your legs.
Let it swirl around your whole body.
With every breath,
Imagine it washing through you,
Releasing what you've been holding.
The weight of worry,
The tightness of fear,
Or the burden of striving.
Let the river carry it all away.
Notice how light you feel as the current moves through you.
You don't have to cling to anything.
Everything that is not yours can be released.
Stay here for a few breaths,
Allowing the river to clear space for sovereignty,
For freedom,
For flow.
Now silently or aloud,
Repeat these truths with me.
I release what no longer serves me.
Allow the river to carry it away.
Say,
I trust the flow of my being.
And feel yourself moving with life's current instead of against it.
Say,
I return to my sovereignty with ease.
Notice how steady,
Clear,
And free you feel as you say these words.
Pause between each affirmation.
Let it ripple through your body like the water itself,
Settling deep into your bones,
Your breath,
And your heart.
Repeat with me.
I release what no longer serves me.
I trust the flow of my being.
I return to my sovereignty with ease.
Now slowly step back to the riverbank.
Notice how different you feel,
Lighter,
Clearer,
Freer.
Take a deep breath in,
Holding this sense of flow within you.
And exhale gently,
Grounding it in your body.
Bring awareness back to the room around you.
Feel the support beneath you,
The air on your skin.
Wiggle your fingers and toes.
When you're ready,
Softly open your eyes.
Remember this,
Obstacles may appear,
But the river always flows,
And so do you.
You are sovereign.
You are free.
If this meditation spoke to you,
I'd love to share more moments like this together.
You can follow me here on Insight Timer to be notified when new meditations are released.
Until then,
May you rest in trust and kindness toward yourself.
