Good morning,
Good evening,
Good afternoon,
Wherever you may be,
Whatever you may be doing,
Hello.
My name is Thariromundawarara,
I'm a mindfulness mentor and a host of stories from the Soul podcast and the Circling Back newsletter.
Thank you for taking the time to show up here for yourself.
This meditation is here to help you release mental clutter and find clarity.
It's there for when you feel overwhelmed,
Be that at work,
With family,
Friends,
Or simply life.
Clutter happens,
It happens to all of us.
This meditation is there to help remind us that life happens for us,
Not to us,
And hopefully give you a moment to carve out some clarity in your day.
For this meditation,
Take a pause and put yourself in a place where you can be present and slip into this meditation space.
You can be seated,
Standing up,
Lying down,
Whatever feels comfortable.
Now,
Close your eyes,
Find a comfortable position,
Plant your feet firmly on the ground,
Feel the weight of the situation that's affecting you at the moment,
Feel it in your shoulders,
Feel it in your arms,
Feel it in your neck,
Your hips,
Wherever it is,
Allow yourself to feel it,
To accept it.
It's present,
It's a part of you,
It's a reality,
Just allow yourself to feel it.
It's heavy,
You are conscious and aware of it,
It's there.
Now let's focus on your shoulders,
Take a deep breath in and hold it,
Take one sip of air at the top and sigh it out.
Let's do it again.
And this time,
When you exhale,
I want you to physically drop your shoulders.
So take a deep breath in,
Hold it at the top,
One last gasp in and sigh it out.
Drop your shoulders.
Now,
I want you to focus in on the part of your body where you feel the weight,
Wherever it is,
Just focus in on it right now and we're going to breathe into that spot.
So take a deep breath in,
Hold it at the top.
This is a long hold,
Take a gasp in and sigh it out.
Bring attention to the present.
Let your attention be here.
Allow the energy to be here,
To flow here.
Let your breath slow all that is quick and chaotic down.
Let your breath slow everything down.
And as you do that,
Find yourself in a shaded brook,
Along a cool part of a stream in a familiar place to you.
Feel the calm of the flowing stream before you.
Feel how the water moves effortlessly,
Clear,
Steady,
Certain.
With each breath on the inhale,
You draw in all the clutter around you as ripples across the stream's surface.
And with each exhale,
Allow the stream to carry away any stray thoughts.
Within the gap between the breath,
Give permission for space to be made,
For clarity to return.
Breathe in,
Take in all the clutter.
And exhale,
Allow the stream to carry away any stray thoughts.
Breathe in through your nose,
Taking in the fresh,
Crisp air.
And breathe out through your mouth,
Releasing the static noise in your mind.
Breathe in,
And out.
Breathe in clutter,
Breathe out clarity.
Now kneel by the stream.
Place your hands into the cool,
Clear water.
And as you lift the water to your face,
Your hands feel its touch.
It refreshes you,
It cools you.
Allow the water to wash away your tension.
Your anxiety,
Your distraction,
Your concern.
Just stop,
And listen.
Listen to the soft murmur of the stream.
A gentle reminder that clarity flows naturally when we let go.
Clarity flows naturally when we let go.
Clarity flows naturally when we let go.
So,
With your next inhale,
Silently repeat,
I am centered,
I am grounded,
I am capable,
I am clear.
I am centered,
I am grounded,
I am capable,
I am clear.
Take a deep breath in,
Hold it,
And as you exhale,
Just allow yourself to stretch as you do so.
Take this sense of clarity into your day,
And know that you can return to this stream whenever you need to.
When you're ready,
Take a final deep breath in,
Exhale,
And bring yourself back to the conscious state,
Renewed and focused.
