Welcome to this guided river meditation.
Let's begin by finding a comfortable seated position,
Either cross-legged on the ground or in a chair with your feet flat on the floor.
Take a deep breath in through your nose and slowly exhale through your mouth.
Close your eyes,
Take another deep breath in and exhale.
Let's take one more breath in,
Inhale extra at the top and out.
Now imagine that you're sitting beside a gently flowing river.
Picture the water as clear and sparkling.
The currents are winding around the rocks in the riverbed.
The air around you is filled with the sound of the river's movement.
As you continue to breathe slowly and deeply,
Focus on the sound of the river.
Listen to the way it flows over rocks and around the bend,
Creating a peaceful and calming rhythm.
Take a moment to listen to the water and take three more breaths.
As you listen,
You may notice that your mind starts to wander.
This is completely normal and it's okay if your thoughts drift away from the sound of the river.
When you do notice your mind wandering,
Simply acknowledge the thought and then imagine placing it gently on a leaf and letting it float away on the surface of the river.
Let's remember the sound of the river and take three more breaths.
Do you have another thought to send on a leaf voyage?
Take the time now to send it off.
As you find yourself at the river's edge and you find yourself getting caught up in a particular thought,
You can also try imagining that thought as a stone and you can drop it into the river current.
Watch as the stone sinks down into the water and gets carried away,
Gradually becoming smaller and smaller until it disappears from view.
This can be a helpful way to let go of any negative or distracting thoughts that may be interrupting your meditation.
As you let go of these interrupting thoughts,
Allow yourself to become more fully present in the moment.
Feel the water flowing through you,
Washing away any stress or tension that you may be holding on to.
Imagine any worries or concerns being carried away downstream,
Leaving you feeling light and free.
Let's take a few more deep breaths by the river.
When you're ready,
Slowly open your eyes.
Take a moment to appreciate the sense of calm and relaxation that you've cultivated in this practice.
Carry it with you as you continue your day.
Thank you.
