Hello everyone,
This is Claire Parsons,
And I'm going to do a rocking chair meditation for you today.
There are a lot of images that are used in meditations to convey the motion and feeling of the breath.
A classic one is the idea of waves in the ocean.
I live in Kentucky,
So the ocean to me is not quite an image that speaks to me the same way that it might speak to someone in the coast.
I like to expand the concept of meditation and to bring in cultural references for people that might be a little different.
On one retreat,
I realized that the feeling of my breath reminded me of relaxing in a rocking chair.
If rocking chairs aren't for you,
This is broad enough to include any gentle rocking motion.
All you have to do is sit or lie back and relax,
And let the experience comfort you.
So let's get started.
Find a comfortable and stable position.
You can sit or lie down,
Or even stand if it suits you.
The details of your posture are up to you,
But it's best to establish a good foundation.
Root into the floor,
Your chair,
Or cushion,
Or melt into the mat or bed where you're lying.
Either stretch out or sit up tall,
But don't exert yourself.
You want to be poised and alert,
But not tense.
Now check in with your body.
Start at the top of your head and scan all the way down to your toes.
Check for any tension,
Since certain parts of the body tend to hold stress on their own.
Pay attention to your brow,
Your jaw,
Your neck,
And your shoulders.
If you notice any tension in these areas,
See if you can release it.
Now notice your hands and arms,
Your low back,
Legs,
And feet.
If there is any tension there,
See if you can let that soften.
Finally,
Check in to the area around your heart,
Your throat,
And your belly.
Is your breath flowing easily?
If not,
Make any subtle adjustments or motions that might help.
Do you feel any motions in your heart or belly area?
If necessary,
Take a few deep breaths into your heart and belly to establish a sense of ease and calm.
I'll give you just a moment to do that and to settle into your body fully.
Now find your breath wherever you feel that most strongly.
It might be the tip of your nose,
It might be the rising and falling of your chest,
Or it may be your belly expanding and contracting.
Just find wherever you feel the sensations of your breath most strongly.
Be with the physical sensations of your breath.
Settle into the experience of your breath.
Let your mind rest in the sensation in your body as the breath comes in and let go with your body as the breath flows out.
Let your mind rest as the body does this all on its own.
If your mind doesn't want to rest or wanders off,
Just come back to the physical experience of your breath whenever you notice this has happened.
Don't worry if your mind wanders off repeatedly.
It's normal for this to happen.
It's actually a good thing for you to notice that your mind has wandered.
Just come back to it and try not to judge yourself.
I'll give you another moment to be with this experience.
Now,
Consider how the experience of your breath is like sitting in a rocking chair.
Don't worry about the kind of chair just yet.
Focus on the motion for now.
As you breathe in,
Notice that there's a stretch,
A slight pull back,
And an expansion.
And then,
As you breathe out,
Feel the release and the slightest feeling of falling and letting go.
Keep going.
Stay with the feeling of this gentle pull,
Stretch,
And expansion on the in-breath and the release and letting go on the out-breath.
Now,
Let's see if we can relax into this just a bit more.
Call to mind an image of a rocking chair.
It could be any kind at all and in any context.
Just pick something that evokes relaxation and ease for you.
It might be a standard wooden chair that you sit in on a porch.
It might be a big,
Soft recliner.
It might be a chair you've used to rock a child or grandchild.
It might even be a glider or a swing outside.
Pick whatever image brings ease to you.
Pick an image that makes you feel most comfortable.
Stay with the feeling of the breath as you ease into this image.
What do you see around you?
Are you inside?
Are you outside?
Are you in a favorite room in your house?
Are you at a favorite spot at a relative's house?
Do you have a book?
Is it sunny?
Is it quiet?
Or are there any soft noises around like birds chirping or music or maybe a wind chime?
Do you have a glass of lemonade or a warm cup of tea nearby?
Do you have a blanket on your lap or is there a soft breeze that you feel on your arms and shoulders?
Allow the images of this relaxing scene to envelop you.
Allow them to be whatever brings you comfort and ease.
As this image materializes around you,
Stay with the feeling of rocking back and forth and breathing in and out as you do.
Ease into that feeling and let go.
There is nowhere else to be.
There is nothing else to do.
For now,
Just be right here in this peaceful moment.
Don't worry about the kind of scene that you create.
Don't worry if you don't feel as relaxed as you'd like to.
We are cultivating ease here just for a short time.
If you have any resistance to this experience or any lingering worries,
See if you can just notice what that feels like in your body.
See if you can just watch it arise and leave you.
Just as you watch your breath come in and out.
Stay with this experience.
In and out.
Back and forth.
In and out.
Back and forth.
Gently rocking with a natural motion of light.
Not resisting,
But gliding in and out.
Back and forth.
Rocking yourself gently into peace.
Notice the ease and comfort you have created for yourself.
Reflect on the fact that this is a space you can return to at any time whenever you need.
Be aware that once you learn to cultivate this comfort,
It will be with you wherever you go.
At the end of this experience,
Let's take a moment to check in.
Notice how your body feels now.
Start to bring some awareness back to your mind.
Consider how you might take some of the ease you cultivated in this meditation with you as you leave.
How can you rock gently with the motion of life as you go about your day?
Take a final deep breath in and then release it.
When you are ready,
You can open your eyes.
