You Welcome Find a good place to sit Do what you can to prepare an atmosphere of grace and openness Settle into a cross-legged posture with the hands open facing upward Or if you're lying down,
Make sure your head is supported and your hands are at your side Or if you're lying down,
Make sure your head is supported and your hands are at your sides with the palms facing up If choosing a different posture,
Ensure relaxation and alertness are considered And try to maintain a straight back with its natural curves Allow your focus to rest between the eyebrows Then if you wish,
Gently close the eyes and mouth,
Leaving a space between the teeth and the lips Nothing is softer or more flexible than water Yet nothing can resist it Nothing is softer or more flexible than water Yet nothing can resist it This quote is by Lao Tzu Begin to imagine yourself walking down a well-lit path in a lush green forest It's a beautifully warm sunny day and there's a cool gentle breeze You notice how tall the trees are,
How there are animals all around,
And how soft the ground feels This path is leading to an open meadow,
Which you can now see in the distance The direct sunlight on the ground of the meadow contrasts to the cool shadiness of the forest The air is fresh and clean,
Breathing it in revitalizes you and brings you mental clarity Breathe in,
Crisp awareness Breathe out,
Lifting the fog of your mind Breathe in,
Crisp awareness Breathe out,
Lifting the fog of your mind Breathe in,
Crisp awareness Breathe out,
Lifting the fog of your mind The nutrient-rich forest air cleanses your lungs and heart,
And you feel really good The entire body is vibrating with loving awareness,
And your bliss body is being activated You take a deep breath in and feel the nice feeling of soft,
Damp earth beneath you And release the air,
Feeling a sense of gratitude for being in this beautiful nature As you reach the open meadow and leave the edge of the forest,
The light touches your skin And you instantly feel delighted from the warmth of the sun You stop at the meadow's opening and you just stand there receiving the sunlight all over your body It's deeply relaxing and a strong sense of joy is felt within you Breathe in,
Crisp awareness Breathe out,
Lifting the fog of the mind Breathe in,
Crisp awareness Breathe out,
Lifting the fog of the mind Breathe in,
Crisp awareness In this peaceful meadow,
You notice the clouds above are fantastic You decide to lay down to clear your mind with the clouds You can also use the cloud as a light to light up your life You can also use the cloud as a light to light up your life You can also use the cloud as a light to light up your life You can also use the cloud as a light to light up your life You can also use the cloud as a light to light up your life You can also use the cloud as a light to light up your life You can also use the cloud as a light to light up your life You can also use the cloud as a light to light up your life The faint sound of a running river gently comes into your awareness,
It's in the distance You stand up and begin walking out of the meadow and head into the forest But before you leave,
You take a moment to feel gratitude for this experience in the meadow You continue on,
Following the path as it meanders between massive trees The forest seems familiar,
Like the memory of a pleasant dream or a place that you visited as a child Walking deeper into the forest,
You're guided by a force that you trust within yourself And that makes you feel powerful,
Ready for anything,
And passionate about the river You have now reached the majestic river of the forest,
And it is magical You notice how clear is the water,
And what a remarkable riverbed of beautifully shiny and colorful pebbles The river has a cleansing energy to it,
Breathe in,
Enjoying the river energy Breathe out,
Relaxing in this energy,
Breathe in,
Enjoying the river energy You ask yourself,
What do I no longer need?
What can I let go of?
You're preparing to clear away what is no longer of service to you,
And welcoming in new energy Any tension from within you materializes as a matte black pebble in the palm of your hands One by one,
They materialize once you identify the source of tension Your breath helps remove the tension and transforms it into small black pebbles Your warm-hearted nature is alive as you continue to breathe calmly and deeply,
Flooding your body with oxygen and rejuvenating hormones You let them go into the river,
Some you may gently place in there,
Others you might want to throw very far,
Up to you Be still and observe When you're ready,
Let the pebbles fall out of your hands,
Rolling away and down into the river As you exhale,
They roll out of your open hands,
Floating effortlessly down and away As you exhale,
They roll out of your open hands,
Floating effortlessly down and away As each pebble is formed and rolls away into the stream,
Your body becomes lighter and lighter Your mind becomes quieter,
The tension passes away,
Disappears and becomes part of the riverbed Open up your senses and allow all sounds to move through you Intensify your sense of hearing,
Listen,
Observe,
Witness,
Become Allow your heart to open up and express gratitude for this magical river Blessing the space around you with positive energy Set the intention to project loving,
Joyful energy into the space around your body Open up completely and allow all the healing energy of this magical river to be a part of you Life in us is like the water in a river This quote is by Henry David Thoreau Gently take a long,
Slow,
Deep breath in and breathe out Breathe in Breathe out Breathe in Breathe out Breathe in Breathe out Breathe in Breathe out Breathe in Breathe out Breathe in Breathe out Breathe in Breathe out Breathe in Breathe out Breathe in Breathe out Take your own time in slowly opening the eyes once again May your presence be a blessing to yourself and to all Thank you for sharing your meditation practice with Amla and I hope this helped in some way Thank you for joining Thank you for joining Thank you for joining
