Welcome to this guided meditation designed to bring you back to your center and get rid of any messy thoughts.
You can begin by finding a comfortable seated position,
Gently closing your eyes and settling into your body.
Start to release any tension you might be holding in your jaw.
Softening that space between your eyebrows,
Allowing the shoulders to roll down the spine,
And then sit up a little taller,
But still keeping relaxation in the seat.
Now take a deep breath in through your nose,
And then exhale slowly out the mouth.
Maybe do this a few more times,
Beginning to feel a soothing wave of relaxation wash over you as you exhale any tension,
Worries or distractions.
And give yourself permission to arrive fully in this moment.
Bring your awareness to the space just above your lip and under the nose.
Feel that very subtle sensation of breath flowing over the space with every inhalation and exhalation.
Is the breath warm or cool?
Can you find the space easily or does it require some effort?
Place all your awareness on the space just above your lip and under the nostrils.
Breathe deeply,
But still comfortably.
Feel movement of the belly as you inhale.
And feel it softening on the exhale.
Now place your awareness back at that space just above your lip and under the nostrils.
Feel the sensation of breath passing over the space.
Now begin to bring your awareness inwards,
And imagine that you are standing at the base of a beautiful mountain.
In front of you is a serene,
Crystal clear lake,
Surrounded by trees and all sorts of greenery.
The water is still and calm.
It's so clear you can see all the way to the bottom.
The surface so still that it mirrors the mountains and the sky.
The shore of this lake is made up of thousands of tiny pebbles.
Each of these pebbles represents a thought.
Now bring your awareness back to that space just above your lip and under the nostrils.
Begin to feel that subtle feeling of breath passing over the space.
And whenever a thought enters the mind,
Imagine you are picking up one of these pebbles and gently tossing it into the lake.
Your thoughts are like the ripples on the surface of the lake,
Delicate and fleeting.
Watch as these ripples form and dissipate on the water.
With each inhale,
Acknowledge the thoughts as they arise,
Just as you would notice ripples forming on the lake.
But instead of becoming entangled in them,
Allow them to float away,
Like the ripples slowly expanding and fading as they reach the edges of the lake.
And then allow your mind to become as still and as serene as the lake itself.
Continue focusing on the space just above your lip and under the nose.
Feel the cool air passing over the space.
Whenever a thought arises in the mind,
Gently toss that pebble in the lake.
Watch it ripple and then come back to your breath.
Your breath is your anchor,
Your point of focus.
And with each breath,
Imagine that you are inhaling clarity and exhaling any mental clutter.
Your mind becomes more and more centered with each breath,
Like the still waters of the lake.
Take a moment to simply be in this peaceful place,
With your mind centered and your thoughts at ease.
Enjoy the sensation of peace that surrounds you.
And any time a thought enters the mind,
Pick up a pebble and gently throw it into the lake.
Stay here as long as you like,
But when you are ready to return to your day,
Carry the sense of calm and centeredness with you.
Know that any time an unwanted thought comes to mind,
Simply toss the pebble lightly into the lake and watch the thoughts ripple away.
Gently bring your awareness back to your physical surroundings by wiggling your fingers and your toes.
And then when you are ready,
Gently open your eyes and back to your body.
Thank you for practicing with me today.
