My husband will again.
Welcome to Methods.
In our last season,
We explored the concept of a meditation anchor and the simplest of these,
The breath.
An anchor is something,
Anything really,
That we set as a primary focal point for our rational mind.
Doing this helps us to build concentration and gives us a bridge,
Or a stable place upon which to stand above the shifting state of our thoughts.
This time,
We'll explore a visual or conceptual anchor to place our focused attention on,
Allowing our monkey mind to entertain itself,
While our deeper and truer self rests simply in presence.
There is something uniquely powerful about finding a slowly changing scene to behold.
It gives us an access point to the present moment,
While also recognizing its transience,
Its continuous state of change,
Allowing us to let go again and again,
To be present with what is.
Today,
We will stay with the anchor of a river.
Rivers are and have always been powerful symbols for humanity.
They symbolize life,
Power,
Motion,
Purity.
A river is always moving and flowing.
It is not necessary to try and push or pull the river.
In fact,
That may end up only hurting you.
The river flows without y,
Always continuing back to the source.
All we have to do is allow it to flow.
The method goes like this.
Relax in whatever space you find comfortable.
If you're fortunate enough to be able to sit by an actual river,
Do that.
If not,
Any place will do.
Settle yourself in your usual meditation position,
Whether sitting or lying down.
Find your breath and begin to follow its natural flow.
In through your nostrils,
Down into your belly,
Back up through your chest,
And out again.
Imagine a riverside scene.
Maybe it's somewhere you've been,
Maybe a place you desire to go someday.
Or maybe it's a place you can barely even imagine.
Use the imaginative faculties we've been building this season.
Is it a secluded forest?
Warm and dark?
The air thick with fog?
Or maybe it's a bright,
Warm,
Open plain.
The sun shining down?
See the landscape in your mind.
And then place yourself there.
The river is flowing right in front of you.
To where you could reach in and touch the water if you wanted to.
What sounds are you hearing?
Are there any trees or plants around you?
Is the soil soft and dark and damp?
Rich with life?
Or is it warm and dry?
What smells are you smelling?
Reach your hand into the water in front of you.
What's the temperature like?
Is it cool or warm?
Watch the river.
See how the current carries the water out to the horizon of your vision.
Maybe it flows straight out.
Or perhaps around a bend and out of sight.
As thoughts,
Feelings,
Or emotions come up,
Simply place them into the river gently,
Like a leaf.
Allow the river to carry them out of your view.
You might start to notice a pain in your posture.
Your neck or your back,
Your knee,
Your ankle.
Just recognize that as a thought.
And place it into the river.
Maybe you've just remembered something you forgot to do.
Place that also into the river.
And maybe you think this is all silly and won't accomplish anything.
Maybe you've just remembered something you forgot to do.
And maybe you think this is all silly and won't accomplish anything.
That you should really be doing something more productive in your spare time.
That's a thought too.
So place it gently into the river and watch it float away.
You can do this a few more times with different thoughts and feelings.
If you have the hang of this,
Think of an aspect of who you are.
Of your identity.
Maybe you're a baseball fan.
Or an audiophile.
Or a Trekkie.
Maybe you're a fan of jazz.
Or maybe you like Hallmark movies.
Whatever that small part of you is,
Give that up to the river.
Place it gently on the water.
And let the current carry it out of sight.
What does it feel like to watch that part of you float away?
Is it sad?
Or maybe freeing?
Or maybe you don't feel a specific kind of way about it yet.
Next,
Think of an even bigger part of who you are.
Something you're passionate about.
A hobby you enjoy.
Or that takes up most of your free time.
Place that into the river and watch it float away.
Who are you without this?
What does that feel like?
And what has changed?
Now,
Think of something extremely important to you.
Maybe it's a job,
A title,
Or a hard-earned degree.
Are you a doctor?
Or a lawyer?
Or maybe a janitor?
Maybe it's your role within the family you live in as a mother,
A father,
A son,
Or a daughter.
The breadwinner or provider.
Or someone that takes care of the home.
Give these titles and roles to the river as well.
And watch them flow out of sight.
Spend some time noticing what it's like to be you without this idea of yourself.
If you'd like,
You can give up more things to the river.
Anything that comes up.
Now envision your name spelled out in front of you.
Take your name in your hands and slowly place that into the river.
Watch as it floats out of sight.
You've now given all the contents of your identity,
Your connections,
Your passions,
Your relationship,
And even your name to the river.
You sit here empty of all those things that you thought you were.
But here you are still.
So who are you?
Who are you?
Who are you?
Who are you?
Who are you?
Who are you?
Slowly bring your awareness back to the room.
Feel the pressure of your body against the seat and the gentle rise and fall of your breath.
Thank you for participating in this episode of Methods.
For more information,
Please visit us at MethodsPodcast.
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Until next time.
.
