Hello,
This is Angie from Big Sky Mind and today we're going to do a sitting meditation that's going to help us calm down our busy minds.
Have you ever seen one of those snow globes that when you shake all the snow swells about and then slowly and gradually the snow settles down and reveals a scene,
A picture?
Maybe you even have one of those snow globes.
Well today we're going to do a meditation using that image of a snow globe to help us settle our busy thoughts.
So first I want you to find a position where you can sit up and be really comfortable.
You don't want to be slouching in this position so maybe you'd like to sit cross-legged on your bed or on a floor,
Somewhere where you can sit for 10 minutes where you're upright but relaxed.
So once you've got yourself into your comfortable position you can just rest your hands on your legs and if you like you can close your eyes.
And when we close our eyes and bring our attention inwards something changes.
We begin to pay attention to how it feels inside our body.
We might still hear sounds from outside our body,
Traffic or people.
You may even hear sounds on this recording.
But I want you to bring your attention to how it feels inside your body.
And I want you to bring to mind the image of the snow globe.
So I want you to imagine,
And maybe this is true for you right now,
That you've got lots of thoughts and busy sensations and feelings in your body.
When you breathe out I want you to imagine that swirling snow of thoughts and feelings begin to settle down through your body all the way down to the ground beneath you.
So on your in-breath you might be aware of your thoughts and feelings and sensations whirling about a little.
But as you breathe out really imagine them floating down like snow through your body whirling down down onto the earth beneath you.
Feeling the breath come in and as you breathe out let those snowy thoughts,
Feelings,
Sensations whirling about settle down down down to the ground beneath you.
And just keep going like this with each out-breath letting your thoughts,
Feelings and sensations just settle and drift downwards until you really feel the earth beneath you.
Easy breathing,
No need to change how you breathe.
Just letting the breath come in and as you breathe out letting everything settle down releasing down,
Floating down until you're really aware of the connection to the ground or whatever's beneath you.
And you may notice that your shoulders relax a little more and your belly softens a little more and your face softens a little more with each out-breath you take.
The body is just releasing and settling down like snow falling on a soft ground.
And if you feel that you're getting carried away with any thoughts let those thoughts drift downwards until you bring your attention down towards the ground gently and softly.
No need to let the body slump and keep the body upright just imagine everything else settling down with each out-breath.
Each out-breath just releasing,
Just settling,
Just letting go.
And just begin to notice how your body feels now,
How does it feel now compared to when you first sat down.
A little more still,
A little more settled,
A little calmer.
And you can just let that image of a snow globe disappear now and just rest for a moment in how your body feels now and the connection with the floor,
The ground or whatever you're sitting on.
And then when you're ready in your own time slowly and gently you can open your eyes.
