Welcome to this peaceful moment of calm.
In the next few minutes,
We will journey with the flow of a river,
Releasing any tension or anxiety and inviting an ease,
Peace and presence.
Find a comfortable place to sit or lie down and let your body relax.
Gently close your eyes and take a slow deep breath in through your nose,
Filling your lungs.
Exhale gently through your mouth,
Letting go of the stresses of the day.
Taking another deep breath,
Allowing your body to settle.
With each inhale,
Feel the air filling your chest and expanding your belly.
And with each exhale,
Notice any tension or tightness begin to soften and dissolve.
Allow yourself to fully arrive in this moment,
Setting aside the thoughts and distractions that might be racing through your mind.
Feel the rhythm of your breath,
Steady and calming.
Let your breathing become a source of comfort and release.
With every breath,
You are bringing in calm and with every exhale,
You are letting go of stress.
Now,
Picture yourself standing at the edge of a peaceful river.
The water is clear,
Flowing gently with a soothing rhythm.
The sound of the river is calming,
Like soft whispers of nature inviting you to let go.
Imagine the water flowing around smooth stones,
Its steady movement carrying away any tension or worry that you might be holding on to.
Feel the cool,
Refreshing breeze as it brushes past you.
And notice the way the sunlight dances on the surface of the water.
Let this peaceful scene surround you.
As you stand by the river,
Take a moment to notice any tension or discomfort you might be holding in your body.
Perhaps it's in your shoulders,
Your chest or your mind.
Now,
Imagine these feelings like small stones that you're carrying with you.
With each breath,
Picture yourself placing one stone after another into the flowing river.
As you release each stone,
Feel the weight and anxiety lifting from you,
Carried away by the river's current.
Allow the water to take these burdens,
Dissolving them completely as they drift further downstream.
As the river continues to flow,
Visualise yourself standing at ease,
Fully surrendering to the rhythm of the water.
The current moves steadily with no rush,
No struggle.
Everything moves in its own time,
At its own pace.
Imagine that,
Just like the river,
You can move through life with ease.
There is no need to fight or control the flow.
Allow yourself to relax into the natural rhythm of your life.
Trusting that you can handle whatever comes,
Just as the river handles every stone,
Every twist in its path.
With each breath,
Feel your body becoming lighter,
Your mind becoming clearer and your spirit calmer.
Know that you,
Like the river,
Have the ability to flow through the challenges,
Always finding your way with ease.
As you continue to picture the river flowing peacefully,
Repeat these affirmations quietly or in your mind.
I release what no longer serves me.
I trust in the natural flow of life.
I am at peace with the present moment.
I am free from anxiety and stress.
With every breath,
I become more at ease.
Allow these words to settle deeply into your being,
Like seeds planted by the river,
Ready to bloom with peace and calm.
As we come to the end of this meditation,
Take a deep breath in,
Bringing the peaceful energy of the river into your body.
Exhale slowly,
Grounding yourself in the present moment.
Begin to bring your awareness back to your surroundings.
Wiggle your fingers and wiggle your toes.
Stretch your body gently and when you're ready,
Open your eyes,
Feeling refreshed and at ease.
Remember,
You can always return to this river whenever you need to release anxiety and find your flow.
Namaste.
