Welcome back.
Today,
We'll explore a snowman meditation to melt away fear and uncertainty and welcome freedom,
Clarity and flow.
Before we begin,
Please find a comfortable place to sit where you feel neither too warm nor too cold.
You may wish to prepare a cushion,
Blanket or whatever makes you feel supported.
Come into a comfortable seated position on the ground,
A chair or in whatever shape feels supportive for you.
And if it feels good for you,
Let your eyes half or fully 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.
Begin by noticing the rise and fall of your breath.
Inhaling,
Feel your heart expand.
Exhaling,
Feel your lungs embrace your heart.
Inhaling,
Feel your heart expand even further.
Exhaling,
Feel your lungs embrace your heart even more.
Inhaling,
Feel your heart expand fully.
Exhaling,
Feel your lungs embrace your heart completely.
Feel how the snow invites a permeating sense of stillness.
Acknowledge and welcome its presence.
Allow this stillness to permeate your consciousness.
See yourself standing in the middle of a snow-covered yard.
All around you is fresh,
Glistening snow.
There's not a single shoe print in sight.
The sunshine is warm on your face,
Yet the air around you is crisp and cool.
You are a snowman.
You have a carrot for your nose,
Two small shiny pebbles for your eyes,
And five little stones as your smiling mouth.
Wooden branches are your arms,
And on your head is a grey woolen hat.
A red and white striped scarf is draped around your neck,
Keeping you warm.
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.
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.
And as that happens,
You start to notice how it feels like in your snowman body.
Which areas feel more open,
Spacious,
And which areas feel more closed and stuck?
Which areas feel bright and light,
And which areas feel dark and cold?
And heavy?
Gradually,
As the warmth of the sun shines all over you,
You feel yourself melting.
Beginning from your head,
Feel the snow melt to water and drip to the frozen ground.
Melting away any worries,
Any uncertainties,
Any unfinished things from your to-do list,
Any tension,
Stuckness,
Stress,
Anything that needs releasing.
Inhaling,
Feeling the spreading warmth of the sun.
Exhaling,
Feeling the stress,
Worry,
And fear melting away.
Inhaling,
Feeling the spreading warmth of the sun.
Move even deeper.
Exhaling,
Feeling the fear,
Stress,
And worry melt and dissolve away.
Inhaling,
Feeling the spreading warmth of the sun envelop you.
Exhaling,
Feeling the stress,
Worry,
And fear melt and dissolve completely.
Let the sun's rays melt away anything that no longer serves you.
Let the sun's rays warm,
Release,
And reveal the true you.
Feel yourself delightfully warm,
Free,
And ready to flow and move again.
You feel fully relaxed,
Still,
And you are no longer a snowman.
The sun has revealed the true you.
There's nothing,
No one holding you back.
You are fluid.
You are fearless.
You are free.
And with your next inhale,
Slowly stretch and wiggle your toes and your fingers.
And with your next exhale,
Gently release and allow a great big sigh.
Let yourself move in any way that feels good to you.
Expressing your freedom,
Your fluidity.
Remembering that your true nature is,
You are fluid,
You are fearless,
You are free.
If your eyes are closed,
Gently and slowly let them blink open.
Let yourself flow.
Let yourself be.
Bring this ease and freedom with you into the rest of your day and the rest of this winter season.
