Hello and welcome,
Heather here and I am so glad that you are joining me for this meditation wherever you are,
Whatever this day or evening has brought you.
The purpose of this meditation is to allow yourself some freedom of overwhelming feelings and emotions,
Or maybe ruminating thoughts.
The real key and purpose to this meditation is letting go.
It's important to note that while practicing any mindfulness exercise,
Thoughts will emerge.
We have 60,
000 thoughts a day,
Probably more.
It's normal for thoughts to pop up while we're meditating.
The key skills to mindfulness is simply acknowledging,
Accepting,
And then letting go.
Try not to get involved too deeply with the thought,
Just observe it.
Don't judge the thought or the fact that you had the thought.
Simply accept and dismiss it.
Once you feel ready to continue with this meditation,
Allow yourself to find a space that is warm and comfortable and welcoming and free of any and all distractions.
For safety purposes,
Please don't do this while engaging in other activities at the same time,
Such as driving or operating anything.
Begin to let your body settle into this space that feels open to receiving and letting go.
Find the support beneath you and wiggle in to find that perfect mold.
Take some time to just get comfortable and then close down your eyes and begin to clear your mind.
If you notice it feels hard to clear your mind,
Just pay attention to what's coming up.
As you notice it,
Come back to the natural inhale and the natural exhale your breath brings.
Now,
I want you to picture a stream with water lazily flowing by.
Notice what it looks like in your mind,
This stream.
Notice the color of the water,
The pace at which it flows.
Notice if it lies flat,
If there are any areas it rushes,
Or if it trickles over any rocks or soil.
Notice the way the air feels by this stream,
If it feels cool and misting,
Or maybe you feel the warmth of a sun,
Or maybe it's at dusk,
You hear the birds chirping.
Just begin to notice what this stream looks like to you,
What sounds you notice,
What earthy smells there are,
Maybe anything you even taste.
Seeing all of your senses as you stand by this stream.
Now,
As you look more closely at the water,
You notice leaves and twigs and fish and tiny objects of all different sizes and shapes and colors flowing continuously by.
I want you to notice yourself standing next to this stream,
Watching everything come towards you.
Now imagine that these things that are floating towards you down this stream are all of your thoughts,
Your wishes,
Your feelings and sensations.
It's those overwhelming emotions that maybe have come into play,
Or maybe anxious and ruminating thoughts that can't seem to simmer.
Simply watch them all come downstream,
One by one.
Maybe you'll notice some of them come closer to you,
And as they do,
Just watch them come and watch them go.
Then,
Turn back to watching upstream and what comes next.
If you notice there's a rush of things coming down this stream,
Or maybe you notice not much at all,
Either way is perfect.
This is simply about accepting what comes to flow by and allowing it to.
Take some time here to continue to watch this stream,
Trying not to attach to or push away what you notice.
Commit to letting it come and letting it go.
Stay here for a while longer.
If you notice your mind has begun to wander with the thoughts that have come downstream,
Come back to that breath,
The natural inhale,
The natural exhale.
And now I want you to imagine that this stream has cleared.
You have allowed everything to come down that has needed a little extra acceptance.
And you have watched it flow by,
Continuing on its way,
No longer needing to be carried or held onto at this time.
Maybe you notice yourself dipping your fingers in this stream,
Feeling what it feels like to be clean,
To be clear,
To be empty and happy.
Notice the way your feet feel in the soil,
And again any sounds that are around you,
Any smells that are fleeting by,
Any tastes or extra sensations,
Maybe it's an internal sensation or external.
Simply notice what it feels to just be here,
Knowing there's nothing else to do,
Nowhere else to be.
None of these thoughts to respond to.
Know that you can always stay in this space for as long as you would like.
This stream is always here for you to revisit when thoughts and feelings feel like they're bubbling over,
When they need a little acknowledgement and a little acceptance.
And maybe you need them to just flow by a little bit more.
If and when you are ready,
Allow gratitude into this space,
A big thank you to yourself for being here,
A big I love you for all the space has held onto,
And a big I'm proud of you for committing to letting it go.
Begin to notice the way the air in your surrounding feels on your skin.
Bring a little movement back into your space of reality,
A little movement of the fingers and toes,
Maybe some rounding of the wrists or ankles.
Allow your head to come into gentle knots,
Maybe bringing it into a full body stretch or a nice big hug and opening your eyes whenever it is you are ready to do so.
If rest is what you need in this space,
Feel free to follow that as well.
Thank you for joining me and I'll see you soon,
Dear friend.
Bye.
