Find a comfortable place to sit or lie down,
Close your eyes gently,
And let's embark on a journey of inner exploration through this meditation.
As you settle into this moment,
Become aware of your thoughts.
Imagine your thoughts as letters written on the surface of a flowing river like mud carried away by the water.
Allow each thought to appear and dissolve on its own,
Without holding on to them.
Let go of any attachment to these letters.
Imagine your thoughts as letters written on the surface of a flowing river like mud carried away by the water.
Allow each thought to appear and dissolve on its own,
Without holding on to them.
Let go of any attachment to these letters.
Now,
Shift your focus to the sounds around you.
Just as the river carries away the letters,
Let the sounds be carried away by the flow of the river of consciousness.
Hear each sound arise and disappear,
Like ripples in the water.
Hear each sound arise and disappear,
Like ripples in the water.
Don't hold on to any sound.
Let them come and go naturally.
As you continue to breathe deeply and calmly,
Bring your awareness to your feelings.
Observe any emotions or sensations within you,
As if they are pebbles in the riverbed.
Acknowledge these feelings without judgment and let them be carried away by the gentle current.
Feel the sensations in your body and emotions without resistance.
Recognize that you are not defined by your thoughts,
Sounds or feelings.
You are the observer.
You are the observer.
Feel the sensations in your body and emotions without resistance.
Recognize that you are not defined by your thoughts,
Sounds or feelings.
You are the observer.
You are the observer.
Like a heron gracefully watching the river.
Embrace the freedom that comes from knowing you are not bound by passing thoughts or emotions.
Rest in this awareness of pure witnessing.
Imagine yourself becoming one with the river.
You are the water itself,
Flowing beyond the riverbanks,
Unrestricted by any thoughts or distractions.
Feel the expansiveness and unity with the infinite stream of awareness.
Allow any remaining attachments to thoughts and feelings to dissolve into the flow.
You are the observer.
Shift your focus to the depth of the river,
Where there is profound stillness beneath the surface.
Dive into this silence,
Where the currents of thoughts and feelings cannot disturb you.
Rest in this peaceful,
Silent state for a moment.
Now let's cultivate loving-kindness.
Without using words,
Allow the intention of loving-kindness to emerge within you.
Feel this warm,
Compassionate energy flowing from your heart,
Radiating outwards in all directions,
Like the gentle ripples of the river.
Share this loving-kindness with yourself and all beings,
Without exception.
Begin to return to your present awareness.
Feel the weight of your body and the support beneath you.
Take a few deep breaths,
Bringing your attention back to the room.
As you gently open your eyes,
Carry the sense of flow,
Freedom,
And loving-kindness with you into your daily life.
Just like a river naturally flows beyond the mud,
Your awareness can transcend the muddied waters of thoughts and distractions,
Nurturing kindness and compassion for yourself and all beings.
Thank yourself for taking this time to nurture your inner peace and loving-kindness.
