I'm Farzana Doctor and I'm going to share a short guided meditation that I use to ground myself and to release emotional pain,
Especially grief.
I think it's part of what has sustained me as a therapist and in my activism.
Feel free to mentally edit any of my words so that the practice works best for you.
Close your eyes and go inwards.
Take a deep breath with a longer exhalation.
Perhaps in for three and out for six.
And again,
In for three and out for six.
Notice your seat.
Notice your backrest,
If you have one.
Notice the surfaces supporting you right now.
Notice your body in space.
Now,
In our mind's eye,
Let's travel together along a narrow paved path that leads to a large body of water.
Perhaps it's an ocean or a really big lake.
It's a warm,
Sunny day.
As you move down the path,
You're aware that many have come this way before.
Before you,
People and animals and birds and insects,
Ancestors,
Spirits,
All of you sharing this path.
When you get to the edge of the lake,
Pause to look out.
Take a moment to watch the waves.
Feel the water's power.
You might say hello.
Thank the body of water's presence.
Wish her well.
Breathe again.
In for three and out for six.
Ask the water if she's willing to carry your prayers to where they need to go.
Take a moment now to say a few words for her to carry.
I will remain quiet for a few moments while you do that.
Thank the water again.
Now take off your shoes and let your bare feet touch the grass.
Notice the texture.
Perhaps it's soft,
Maybe scratchy.
The earth below might be warm or cool.
Greet the earth.
You might say hello and thank you.
Wish the earth well.
Ask her if she's willing to absorb and metabolize any pain you might be carrying in your body.
Breathe.
In for three and out for six.
Thank the earth again.
Now it's time to go.
Put your shoes back on or not and travel down the path again.
You notice there are many large trees along the way and you pause to greet one of them.
You might say hello.
Thank the tree for their presence.
Wish her well.
If it feels right,
You might place a palm on her trunk.
Now ask her if she can share some of her strength with you for the journey home.
Breathe again.
In for three and out for six.
Thank the tree again.
Now carry on down the path the way you came,
Knowing that you can visit this water,
The earth,
And the tree anytime you wish.
