Welcome to this cooling water ekonidra.
As we start this practice just taking a moment to find a comfortable position.
This can be any position that feels good for you.
And know that you can change this at any time,
Should you need to.
Just taking a moment to land into the practice.
Just allowing a sense of settling in.
Inviting a sense of just dropping downwards a little bit as we start this practice.
And you can do this practice with eyes open,
Eyes closed,
Soft gaze,
Whatever allows your attention to turn inwards.
You might start to notice the points of contact.
With the surface beneath you.
Perhaps noticing the shape that they make.
Being curious about whether any of the points of contact feel stronger than others.
If it feels comfortable you might allow your attention to come into the breath moving in your body.
So noticing where you can feel that expansion as you're breathing in.
And subsiding as you're breathing out.
Perhaps you can feel it in your belly.
Or in the diaphragm.
Perhaps you feel your breath moving in your chest.
Being curious about whether you can notice the breath moving in the back of the body.
This might be a little more subtle.
And you might start to allow the out breath when you're breathing.
Be an invitation to just soften down a little bit into those points of contact.
Each time you're breathing out inviting a little more softness softness in the shoulders softness in the forehead softness in the back of the body.
Softness in the jaw Just allowing yourself to let go of the effort of holding.
The out-breath being an invitation to let go a little more each time.
You might start to imagine that you are breathing in a sense of coolness.
Sense of calm and cool and freshness.
And the out-breath just sending that through your whole body Breathing in coolness and on the out-breath sending it through.
Down to the tips of your fingers.
The tips of your toes.
Perhaps you might see this as a colour.
Or a like.
Allowing a sense of taking in this coolness and sending it through to your whole body.
And now I'm going to invite you to bring to mind.
A body of water.
This may be one that you know and have fond memories of.
Or it may be one that you create in your imagination.
Just allowing yourself to visit a beautiful body of cooling water.
Just taking a moment to take it in.
Observing.
What is it like?
And imagining what it would be like if you were there right now,
Interacting,
Being with this body of water.
What would you feel in your body?
What would you see?
What sounds would you hear?
Would there be a smell or a taste?
How do you feel?
What feelings,
Emotions are coming up for you?
As you're with this beautiful body of water.
Just allowing yourself to absorb this experience as if it were happening in this moment right now.
And gently allowing that to fade.
As we move on to the next part of our meditation.
This part I'm gonna name points in the body.
The invitation,
If it feels good to you,
Is just to allow your attention to rest in each of these places as I name them.
So starting with the point between your eyebrows.
Coming down into the middle of the throat.
Down into the middle of the chest.
Down into the diaphragm.
Down into the belly.
Across into the right hip down into the right knee.
Down into the right ankle.
Down into the tip of the right big toe.
Tip of the second toe there too.
Fourth tone little toe back into the right ankle.
Right knee Up into the right hip.
Back into the belly Across into the left hip.
Left knee.
Left ankle.
Tip of the left big toe.
Tip of the second toe.
That too.
Fourth toe little toe back into the left ankle.
Left knee.
Up into the left hip.
Back into the belly.
Up into the diaphragm.
Up into the middle of the chest.
Across to the right shoulder.
And the right elbow down into the right wrist.
Into the tip of the right thumb.
Tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
Back into the right wrist.
Right elbow right shoulder into the middle of the chest.
Across to the left shoulder.
Down into the left elbow.
Down into the left wrist.
And the tip of the left thumb.
A bit of the left index finger.
Tip of the middle finger of the ring finger.
Tip of the little finger.
Back into the left wrist.
Left elbow.
Left shoulder.
Into the middle of the chest.
Up into the middle of the throat.
Up into the point between the eyebrows Then allowing your attention to come into the whole front side of your body.
Now allowing your attention to come into the whole back of your body.
And broadening out to include the whole body.
The whole body.
And now I'll gently invite us into the next part of our meditation.
Or i'll be sharing some nature soundscapes and inviting us into an imaginal visit to some beautiful bodies of water.
We start our journey at a woodland and entering into the woodland immediately feeling the cooling effect.
Of the tree canopy overhead.
The beautiful shaded area and a cool fresh breeze.
Making our way to the forest stream that runs through the woodland.
Watching as little leaves float down this gentle water.
Flow of water.
We see some small birds come down.
To bathe on the edges of the water and take small drinks.
We find this shallow part where we can paddle into the water.
Feeling the cool fresh water washing over our feet.
With all the smooth pebbles underneath at the bottom of the stream.
And now we follow the stream along.
Eventually this opens out.
Into the ocean and we find ourselves on a pebbled beach.
Sitting,
Feeling the cool breeze blowing on our skin,
In our hair We watch the waves flowing in and flowing out.
Onto the shore We imagine that cool water washing over us and drawing back.
The gentle rhythm of the waves.
Soothing and cooling And finally,
We're making our way back to the woodlands.
And as we are journeying back There are large clouds that gather in the sky above.
And the clouds open and pour out heavy drops of rain.
And there's a sense of relief.
And nourishment.
For the lamp.
People,
For the animals,
For all the beings around.
We stand under the rain.
Feeling the large drops breaking on our skin.
Hearing them dropping on the ground.
Enjoying this downpour of rain.
And just gently landing back now from these visits experiences with water.
And inviting you to revisit.
The body of water that you imagined earlier.
Again this might have been one that you have visited before it might have been one that's imagined but just bringing this into your experience as if it were happening right now What would it be like?
What sounds would you be hearing?
If you were there right now.
How would you be interacting with this body of water?
What sensations would you feel in your body?
What would you be able to see?
Would there be any smells or tastes?
And how are you feeling?
I'll see you if it's hit.
This beautiful body of water.
Allowing yourself to bathe in this experience.
As if it were happening right now.
And then gently allowing that to fade.
Inviting your attention back.
To the points of contact.
With the surface beneath you.
Noticing.
The rhythm of your breath moving in and out of your body.
Perhaps allowing.
This gentle rhythm of the breath.
Be an echo of the cooling waves of the ocean.
Washing over and drawing back.
And just gently allowing yourself to Make your way out of this meditation.
And it might be that you want to land back into the space that you're in.
Or you may want to stay and rest a while.
In this gentle place.
Whatever feels right for you.
Taking it very slowly.
And gently.
Wishing you a very cool and calm rest of your day.
