Welcome fellow being.
Thank you for joining me in the resilience of the rock meditation.
I'm Janelle Tai and I will be guiding you through today's practice.
Before we begin,
Make sure your phone is on silent.
The next five minutes are yours only to check in and reconnect with yourself.
Please note that you require a rock for this meditation.
As this practice is targeted towards meditation beginners,
I recommend using a physical rock,
One you can touch.
However,
If you don't have a rock,
Don't worry,
You can visualize one.
We will use the rock as your object of focus.
The rock can be of any size and can come from anywhere.
Perhaps your last vacation,
A river close by,
Or your home decor.
This meditation can be done outside in your garden,
By the sea,
Or at home in your calm corner.
Preferably a quiet place where you can retreat and be yourself.
Now let's nature up and stress down together.
Get seated in a relaxed posture.
Close your eyes and feel within.
Inhale and exhale deeply.
Roll back your shoulders and circle your neck from left to right three times,
Dropping any tension you may feel right now.
You are allowed to let go and be here in this moment.
Now return to center and connect to your breath.
Place your hand on your tummy if you like.
Inhale and exhale calmly in your own rhythm.
Open your eyes and take your rock into your hands.
If you're visualizing your rock,
Keep your eyes closed and imagine you're holding it in your hands.
What can you see?
How big or small is your rock?
What colors does it have?
Is it white,
Gray,
Black,
Brown,
Red,
Yellow,
Or all of the above?
Can you detect any structural interruptions or cracks in your rock surface?
If so,
How many and how do they look?
Do they take the shape of thin delicate lines,
Small dots,
Or maybe even spirals?
Despite its cracks or perhaps because of them,
It has built its strength and resilience.
It has survived harsh conditions and challenging events.
Right now it simply is,
Just like you in all your unique beauty.
Now run your fingers along your rock,
Connect with it via touch and take in its feeling of radiant stillness.
How does it feel?
Is its surface rough or smooth?
Does it have edges or round corners?
How heavy do you think it is?
And does it feel warm or cold?
Just like our bones,
Rocks are composed of different minerals that may have formed at different times.
Natural processes have fused them together into a solid piece,
The rock you hold in your hands right now or see in your mental image.
Have you ever smelled a rock?
Try it now.
How does your rock smell and what words would you use to describe its smell?
How old do you think your rock is?
Imagine it could speak.
What stories about its life would it tell you?
Although it takes the millions of years,
Rocks can change under certain conditions.
Some rocks for instance grow bigger,
Heavier and stronger when exposed to heat and pressure.
It causes their minerals to lock more tightly together.
This is the resilience of the rock.
Just like with them,
It is adversities in our environment and our ability to recover from those difficulties that allow us to grow and give us our strength.
As you go about your day,
Remember that you carry the resilience of the rock within you.
You have made it this far and you will go even further.
You're strong,
Resilient and uniquely beautiful.
I thank you for having shared this special moment with me.
May you be happy.
May you be healthy.
May you be safe.
May you be at peace.
Namaste.
