This pebble meditation is adapted from the Handful of Quiet or Four Pebbles meditation and is spoken in memory of its originator,
Buddhist monk Thich Nhat Hanh,
Author,
Poet,
Teacher and peace activist who died in January 2022 leaving a wonderful legacy for us all.
This short meditation uses the focus of a pebble or stone rather than the breath along with some visualisation to help bring balance and wellbeing to the mind and body.
It increases concentration and provides focus helping to manage difficult emotions such as anger or relieve stress.
When we are upset or in difficulty having a tool to calm ourselves is useful.
This meditation is a form of mindfulness that helps us to slow things down and be present,
Bringing our body and mind and being all into one space,
Our space,
To see and feel what's happening,
What's being experienced at any moment in time.
Though originally spoken with younger people in mind the seeds of awareness,
Relaxation and calmness can be nurtured and grown in us all.
You will need four pebbles or stones.
These are to represent the nature of something.
The first in this meditation is a flower,
An object of nature.
The second a mountain.
The third still water and lastly space.
So let's just get comfortable and start by taking a few deep breaths.
Feeling the movement of your body as you breathe.
Feeling the lifting of the shoulders and chest,
The upper body and the drawing in of the belly.
And then as you breathe out noticing the drooping of the shoulders,
Chest and belly.
And as you sit and breathe and listen I will talk you through what happens during the first run of the meditation and then we'll do it again without my commentary.
OK.
Place the pebbles or stones used to represent the flower,
Mountain,
Still water and space in front of you.
Later if you choose it's fine to add other pebbles to represent perhaps a quality like love or gratitude or even a person.
So sitting quietly pick up the first pebble using your left hand.
Looking at the pebble.
Seeing it.
Thinking about what this first pebble represents.
A flower.
Imagine the shape.
Smell the perfume.
See it's colour,
It's beauty.
And then as you breathe in you say to yourself I see myself as a flower.
And then as you breathe out you say to yourself I feel fresh.
And as you do so really feel that freshness.
Freshness disperses,
Melts away any upset,
Trouble or anger.
And then you breathe gently a few times saying these things.
I see myself as a flower.
I feel fresh.
In breath.
Flower.
Out.
Fresh.
Good.
Now moving that first pebble from the left and over to the right hand and put it down.
With the left hand pick up the second pebble.
Breathing gently bringing to mind what this second pebble represents.
A mountain.
And when you breathe in saying I see myself as a mountain.
A mountain is not light enough to be carried away by fears and anxieties.
Not getting annoyed by others.
A mountain is quietly,
Majestically immovable.
And then as you breathe out saying I feel solid.
Solid,
Steady.
Solid for myself and solid for others too.
In breath I see myself as a mountain.
Out breath I feel solid.
And you'll do this a few times.
Now moving that pebble over to the right hand and placing it down.
Some people choose to hold the pebbles as they move them so that they always have two pebbles in their hand.
It's your choice.
So moving the second pebble to the right hand and either leaving it there or placing it down.
But picking up the third pebble in the left hand.
Breathing gently and bringing to mind what this third pebble represents.
Still water.
And as you breathe in saying to yourself I see myself as still water.
When you're not calm and still you can't see things clearly and what you do see is wrongly shaped or distorted.
And breathing out you'll say I reflect things as they truly are.
When you're calm,
When you're still there's no ripples,
No distortion and it brings peace to yourself and to others.
Breathing in I see myself as still water.
Breathing out I reflect things as they truly are.
Now placing the second pebble down with the right hand.
Moving the third pebble to the right hand and picking up the last pebble in the left hand.
Breathing gently and bringing to mind what this last pebble represents.
Space.
Breathing in I see myself as space.
If your mind is so full of things,
Things to do,
Things to see,
Things to worry about,
Moods,
Angers,
There's no room left.
There's no room there in your mind.
And as you breathe it out I feel freedom.
I feel free.
Free to express yourself.
Freedom for quietness.
Freedom for happiness.
Bring space in and around you for yourself and for others.
Breathing in I see myself as space.
Breathing out I feel freedom.
Now placing the third pebble down with the right hand.
Moving the last pebble over to the right hand and placing that down too.
You have no pebbles left in your hands.
Just sitting with your eyes closed for a few more moments.
Good.
Now we're just going to run through the meditation.
Holding each pebble for just a few breaths and then moving on.
Handling the pebbles in the way that you feel comfortable to do.
Ready.
Picking up the first pebble.
Breathing in I see myself as a flower.
Breathing out I feel fresh.
Second pebble.
I see myself as a mountain.
I feel solid.
Third pebble.
I see myself as still water.
I reflect things as they truly are.
Last pebble.
I see myself as space.
I feel freedom.
This short meditation,
You simply are a thought,
You are a 13 month old live and quiet.
In This short meditation can be done whenever you need to calm yourself.
May you be calm.
May you be happy.
May you be free.
