Hello.
This is a 20 minute guided meditation.
Begin by finding a comfortable position,
Perhaps in a seat or lying down.
Allow your eyelids to feel heavy and if you feel comfortable doing so,
Close your eyes.
Notice all the places where your body is supported by the ground or maybe by your chair or bed.
As you notice,
See if you can become curious about how much more you can relax into those surfaces.
Where is there still tension and when you find that,
Can you let it go just the slightest bit more?
Can you send your breath wherever there is tension and allow it to fade as you let your breath go?
Bring your attention to your breath.
As you inhale,
Notice the rise in your chest,
Ribs and belly and can you hold for a moment before exhaling to contract your belly,
Ribs and chest.
With each breath,
See if you can make it just slightly longer than the one before.
Start to imagine finding yourself at a train station.
It is a beautiful morning,
Pale blue sky,
Warm but breezy.
You see a train waiting at the tracks.
You are right on time.
You walk at a comfortable pace towards the train.
You find an open door and as you step up to board the train,
You notice a lightness with each step.
What you are carrying feels lighter.
Your shoulders start to drop a little and you notice that you are standing a little taller.
The train car is mostly empty.
There is a lot of space.
You choose a seat next to a large clear window and settle in.
The seat is comfortable and you relax into it.
You feel as the train gradually starts to move.
As the train moves steadily along the tracks,
You notice the forward momentum.
Whatever you did not need anymore stays behind at the station.
With each inhale,
You welcome the current moment.
With each exhale,
You let go a little more.
As you glance out the window,
You see a sea of green.
You are passing through an old forest.
The sun shines through the foliage,
Casting streaked shadows and illuminating the green leaves.
You notice the stability of the well-rooted trees and also their flexibility as their branches sway with the wind.
They seem to share their calm and quiet with you.
As the train exits the forest,
You come upon a small town.
There are people smiling as they sit outside a cafe.
There is a playground with children running and laughing.
A few look up as the train passes and they wave.
You find yourself smiling and waving back.
It's as though their small,
Genuine joys are contagious.
Now,
You're seeing the shore.
The water is a turquoise blue,
Glistening and shimmering as it reflects the light of the warm sun.
You see a pair of egrets gracefully fly into view before gliding onto the water.
You notice the beauty in every part of the view.
You continue on with your journey,
Feeling safe and relaxed.
With each moment,
The gentle hum and slight rocking of the train make you feel a little bit more comfortable.
You settle in a little more.
You find yourself resting,
Enjoying the views and the relaxation of the moment.
If thoughts come up,
You watch them pass by too.
You are on your way to wherever you need to go.
But you're also not in a rush.
You have time.
If you feel thoughts come up,
Just continue to let them pass.
Come back to your breath and back to the journey.
You are on your way to wherever you need to go.
You are on your way to wherever you need to go.
You are on your way to wherever you need to go.
You are on your way to wherever you need to go.
In a few moments,
You will hear the sound of the singing bull.
See if you can feel the reverberation and follow the sound until it fades away.
Start to introduce some movement back into your body.
Perhaps wiggle your fingers and your toes.
Deepen your breath and notice the movement your breath brings to your torso.
In these moments,
Recall if there is anything from this journey that you would like to bring to the rest of your day.
Perhaps a relaxing breath,
Or a moment to notice something wonderful,
Or maybe an openness to allowing whatever comes up to pass by.
You are on your way to wherever you need to go.
When you are ready,
Blink your eyes back open.
You have arrived.
You are where you need to be.
May you find peace and stillness while in motion,
And may you find the joyful moments in whatever journey you are on.
May you find peace and stillness while in motion,
And may you find the joyful moments in whatever journey you are on.
