Welcome to this winter meditation.
Before we begin,
Try to find a comfortable position to sit or lie down in,
Uncrossing your arms and legs so that you won't have to move them during the meditation.
If you feel comfortable,
Please close your eyes or if not,
Lower them down to a spot on the floor so your eyelids are heavy and you have a soft gaze.
Remember it's normal for your mind to wander while meditating,
So limiting distractions can be helpful.
We'll start by taking a few deep breaths.
A deep breath in and out.
Another deep breath in and out.
A final deep breath in and out.
Now let your breathing go back to normal as we start our winter meditation.
Imagine for a moment that you've arrived at a lake after a fresh snowfall.
As you look around,
The crisp white snow blankets everything.
The sun is low in the clear blue sky and the brilliant white of the snow dazzles you as the sun bounces off it.
The lake is icy,
Which makes it hard to see where the water finishes and the bank starts.
As your gaze drifts further,
You see that the white canvas is broken up only by sparse trees and bushes.
There is a small island in the middle of the lake which is vibrant and green in the summertime,
But now all of the leaves have fallen and the trees and bushes have only bare,
Dark branches.
On a dull,
Wet day,
This may present a bleak picture,
But today the dark silhouette of the trees looks striking against the bright backdrop of the snow.
You feel calm in the stillness,
Reminded by nature that we need time to be still and to heal and rejuvenate,
And that it's only by losing their leaves in the autumn and winter that these trees,
Plants and bushes can flourish again in the spring and summer.
Bring to mind now the way the icy chill feels in the air.
Feel it on your cheeks.
It's both refreshing and stings a little at the same time.
Other than your face,
The rest of you is covered up,
Protected from the cold.
Imagine now the way your winter clothes feel.
Perhaps you have a fluffy jumper that feels soft against your skin.
Maybe you have a heavy winter coat that wraps around you like a hug,
A wooly hat or soft scarf that feels comfortable and warm.
On your feet you have boots or wellies,
Keeping you dry as you crunch through the fresh snow.
The day is cold but you feel warm,
And as you breathe in the cold air in your lungs and feel it on your face,
It feels refreshing rather than harsh.
As you feel the joy of the cold,
You reflect that the winter can be difficult,
But think of things you enjoy in this time.
The fun of a hot chocolate with marshmallows and whipped cream,
Staying in and feeling cozy under a blanket watching a film when it's cold and wet outside,
And enjoying the twinkle of Christmas lights during the dark evenings.
Take a moment here to reflect on the things that you enjoy in the winter.
As you start to walk around the lake,
You can hear the crunch and squeak of the fresh snow underfoot,
And you look back to see your perfect footprints are the only things that have disturbed the snow so far today.
Other than the noise of your steps,
The world seems perfectly silent and still.
If you listen harder you can hear a distant sound of traffic as other people go about their day,
And you feel happy that you have some time to enjoy the peace of today.
Imagine now,
As you walk around the lake,
You have a cup of your favourite hot drink.
Maybe it's a festive hot chocolate,
Or a seasonally flavoured latte.
Perhaps it's a simple tea,
Or maybe hot drinks aren't your thing,
And it's something savoury like soup.
Whatever you choose,
Imagine the way the cup warms your hands,
How the heat feels on your tongue,
And the smell and taste of your chosen drink.
As you look around the snowy scene,
You see a robin hopping along the path,
And just for a moment you feel a strong sense of peace and joy.
Consider for a moment where you feel this in your body.
Maybe it's a feeling in your chest,
Like your heart is swelling with joy,
Or maybe it feels like a weight lifting from your shoulders as you enjoy the moment,
Or maybe it's something else.
Take a moment to think what that feels like for you.
As you imagine the joy that comes from seeing this robin right now,
In this moment,
Bring to mind some other things that bring you joy.
Spending time with friends or family,
Laughing with a colleague,
Losing yourself in a book or TV programme,
Eating your favourite meal or snack,
Taking a walk with your dog,
Or whatever that looks like for you.
Sometimes these memories and this feeling of peace and joy will be easy to bring to mind,
And in other times feels almost impossible.
But this scene,
The robin,
The memories and these comforting feelings are available to you,
And you can bring them back to mind when you need them.
Take a few more moments now in this winter scene,
Taking in all of the things that you can see,
Touch,
Hear,
Smell and taste.
Whenever you're ready,
Start to bring your awareness back to the world around you.
Take a few deep breaths,
Wiggle your fingers and your toes,
And feel the seat beneath you.
As you continue to take deep breaths,
Gently open your eyes and come back to the present.
