Welcome back.
Today,
We'll explore a snowman meditation to melt away fear and uncertainty and welcome freedom,
Clarity and faith.
Before we begin,
Let's come into a comfortable seated position where you feel neither too warm nor too cold.
You may wish to prepare a cushion,
Blanket or whatever makes you feel supported and if it feels good for you,
Allow your eyes to gently close.
If you prefer to keep your eyes open,
Hold a soft gaze at a point in front of you and guide your awareness inwards to your breath.
Notice the rise and fall of your breath.
Inhaling and feel your heart expand.
Exhaling,
Feeling your lungs embracing your heart.
Inhaling,
Feeling your heart expand.
Exhaling,
Feeling your lungs embrace your heart.
Inhaling,
Feel your heart expand even more.
And exhaling,
Feel your lungs embrace your heart fully.
As you continue to connect with the rise and the fall of your breath,
Visualize for a moment the hush of the world after a fresh snowfall.
Watch the snow falling,
Sparkling in the sun,
Slowly,
Silently,
Seamlessly,
Layering itself over the earth.
Like a pure white blanket,
Watch as the snow covers the ground,
Soothing the earth beneath it.
Feel how the snow invites a permeating sense of stillness.
See yourself standing in the middle of the snow-covered yard.
All around you is fresh,
Glistening snow.
There's not a shoe print in sight.
The sunshine is warm on your face.
And yet the air around you is crisp and cool.
You are a snowman.
You have a carrot for your nose,
Two small shiny stones for your eyes,
And five tiny little pebbles as your smiling mouth.
Wooden branches are your arms.
And on your head sits a gray woolen hat,
Keeping you warm.
A red and white striped scarf is draped around your neck.
And being a snowman,
You are completely still.
Throughout your body,
You are as still as snow.
You are alone in this yard,
In the heart of this sparkling snow and crisp air.
You are quiet.
You are heavy.
And you are completely still.
The warmth of the sun shines on your woolen hat,
Slowly spreading down to your snowy face,
Your arms,
Your upper body,
Your lower body.
The rays of the sun bounce off you,
Making you glisten and shine.
And as that happens,
You notice how it feels like in your snowman body.
You notice the areas that feel more open or spacious and the areas that feel closed or stuck.
You notice the areas that feel bright and light and the areas that feel more dark and heavy.
As the sun continues to shine down on you,
Gradually you feel yourself melting,
Beginning from your head.
Feel the snow melt to water and drip to the frozen ground.
Feel any worries and uncertainty,
Any unfinished things on your to-do list gradually melting away.
Any tension,
Stuckness,
Stress,
Anything that needs releasing.
From snow,
It gradually melts to water and slides and drips to the ground.
As you inhale,
You feel the warmth of the sun spreading.
As you exhale,
You feel any fear,
Stress,
And worry melting away.
Inhaling,
Feeling the warmth of the sun spreading.
Exhaling,
Feeling fear,
Stress,
Or worry melting away.
Inhaling,
Feeling the warmth of the sun spread throughout the whole of you.
Exhaling,
Feeling any lingering fear,
Stress,
Or worry melting away.
For the next five breaths,
With each of your exhales,
Allow to melt away anything that no longer serves you.
And with each inhale,
Let the sun's rays warm,
Release,
And reveal the true essence of you.
Feel yourself delightfully warm.
Feel free,
Ready to flow and move.
Feel fully relaxed,
Yet still.
Notice that you are no longer a snowman.
The sun has revealed the true essence of you.
You are no longer frozen,
No longer heavy.
There's nothing holding you back.
You are fluid.
You are fearless.
You are free.
If your eyes are closed,
Gently and slowly,
Let them blink open.
With your next breath in,
Allow the whole of you to slowly stretch.
Wiggle your fingers and your toes.
And as you exhale,
Gently release and allow a great big sigh.
Inhale,
And stretch,
Move,
Flow,
Even more.
And exhale,
Gently release,
And allow a great big sigh.
Inhale,
And stretch,
And move,
And flow freely,
Even more completely.
And as you exhale,
Gently release,
Relax,
And allow a great big sigh.
For the next five breaths,
Move in any way that feels good,
That feels fluid,
Free,
Empowering to you.
You are welcome to stay flowing,
Moving,
In any way that feels good for you.
If and when you feel you are ready to conclude this practice,
Gently bring both palms together in front of your heart.
And with your next exhale,
Let your head bow slightly down towards your heart,
Acknowledging the true essence of you.
And bring this ease,
This fluidity,
This fearlessness,
And freedom with you into the rest of your day.
And the rest of your life.
At the bottom of the screen,
You'll see an option to view the classroom or ask a question.
Before moving on,
I invite you to take a moment to click through and share your insights and read the answers and experiences from other students and to hear my replies.
Remember to start your responses with Session 2,
Or to restate the question so we all know what you're referring to.
This is an opportunity for reflection,
Learning,
Connection.
So please,
Don't miss out.
What makes me feel fearless and free?
