Hello my friend,
Welcome to this meditation for the autumn equinox,
A time to connect with the balance of light and dark,
The turning of the seasons and the wisdom of nature.
As we pause to acknowledge this special time,
We will reflect on our harvest this year,
Inviting gratitude,
Finding balance and setting an intention to give ourselves time to rest and restore through the autumn and winter months ahead.
So take your time to find a comfortable seated position,
And there's no need to take a formal meditation position if you think this may distract you from your practice.
Sitting in a chair with a firm back or leaning up against a wall is a really good alternative.
As you settle in,
Bring your hands to rest on your knees,
And remember to be kind to yourself as you practice today.
Your mind is designed to think,
So there will be times when you find that your mind has drifted away into thought.
As soon as you are aware that you are thinking,
Gently guide your attention back to this practice.
Take a few long slow deep breaths to settle into this present moment.
Stay with each inhale and each exhale,
Noticing the sounds and sensations of your body as it breathes.
Allow the soft power of each breath to replenish you and relax you.
Let's begin by bringing awareness to the body.
Start with your feet.
Feel the weight of your feet on the ground or floor beneath you.
Can you imagine roots growing from your feet deep into the earth,
Connecting you with the stable nurturing energy of the earth?
Slowly scan your body for tension,
Starting at your feet and moving upwards,
Relaxing your calves,
Knees,
Thighs,
Softening your belly and your lower back,
Feeling your chest rise and fall with your breath,
Releasing tension in the shoulders,
The arms and hands.
Give your attention to your neck,
Your jaw and face.
Let go of any tightness in the forehead,
Around your eyes and around your mouth.
A soft smile is always a nice way to release tension from your face.
Stay here for a few moments,
Resting in gentle awareness of your whole body at peace.
Guide your attention to your heart space,
Connecting once again with your breath,
Aware of the gentle rise and fall of your chest as you breathe.
Can you imagine,
Think or feel a golden light filling your heart space?
The kind of warm golden light that the sun brings in September as it kisses the tops of the freshly harvested fields.
Invite your in-breath to nourish this light,
Bathing your heart space in a golden glow.
Take a moment here to reflect on your personal harvest this year.
Just as farmers gather their crops,
We too have things that we've worked on,
Nurtured and cultivated in our lives over the months that are now behind us.
Ask yourself,
What seeds did I plant in my life at the beginning of the year?
What relationships,
Personal goals and projects have I tended to and helped grow?
Take a moment to reflect on what you've accomplished,
What you've learned and how you've grown.
Feel gratitude for the effort you've put into nurturing these areas of your life and for the personal harvests you're now reaping.
You may wish to silently repeat,
Thank you or I am grateful as you rest here in gratitude for a few more moments.
For the next few minutes,
We'll use our breath to connect with a perfect equilibrium that the autumn equinox brings and to embrace the energy of release that the autumn season brings.
Just as the trees shed their leaves,
Plants slow their growth and the earth begins to rest,
We too can use this time to let go.
To release old habits,
Let go of stress,
Negative thoughts or any energy that no longer supports our well-being.
Begin by inhaling deeply for a count of four.
Hold the breath gently for a count of four.
Exhale slowly for a count of four.
And holding the breath there for a count of four.
Try that again.
Inhaling for a count of four.
Holding for four.
Exhaling for four.
And holding for four.
Stay with that rhythm for the next few breaths.
As you breathe in,
Imagine drawing in the energy of balance,
Harmony and peace.
As you hold your breath,
Feel this balance settling within you.
As you exhale,
Let go of anything that no longer serves you,
Releasing what you no longer need as we transition into the new season.
And as you hold at the end of the exhale,
Feel the space and the stillness you've created.
Stay with this pattern,
Inhaling,
Holding,
Exhaling,
Holding.
Finding your own balance in your breath.
Completing a couple more rounds,
Using the breath to release,
Create space,
Find stillness.
So on your next exhale,
Releasing your control of the breath,
Allow the body to settle back into its normal depth and pattern of breathing.
Now you've reflected on your harvest and let go of what no longer serves you,
It's time to set some intentions for the months ahead.
Autumn is a time for slowing down,
Resting,
Restoring.
Just as the earth prepares to rest during the colder months,
We too can use this time to nurture ourselves.
Ask yourself,
How can I allow more rest and self-care into my life?
How can I use the quiet,
Gentle energy of autumn to restore my body and mind and spirit?
You might want to set an intention to prioritize and practice daily meditation and mindfulness,
To connect with nature or simply slow down your pace of life.
Visualize yourself moving through the coming months with ease and grace,
Finding comfort in the stillness and quiet,
Allowing yourself to replenish your energy.
As this meditation draws to a close,
Take a moment to feel gratitude for this time of reflection.
Feel the earth beneath you,
Grounding and supporting you.
Feel the breath in your body,
Connecting you to the rhythm of the seasons.
Take a few final deep breaths,
Breathing in the energy of balance,
Harmony and restoration and exhaling a sense of gratitude and peace.
When you're ready,
Gently begin to bring your awareness back to the room around you.
Engage with your senses,
Inviting the sounds you hear around you into your consciousness.
Feeling the connection of your body with the chair or the floor,
Wiggling your fingers and your toes,
Stretching into the body and then slowly opening your eyes.
I invite you to carry the energy of this meditation with you into the rest of your day and into the season ahead,
Knowing that you are in harmony with the turning of the seasons.
Thank you for practicing with me.
Until next time,
Goodbye.
