Hello,
I am Dr.
Saiba Aiko,
And I will be your contemplative meditation guide for the next 15 minutes.
During this time,
I invite you to become comfortable,
Still,
And relaxed.
We will begin with a quote to contemplate,
And then I will lead you in breathwork,
Meditation,
And I'll leave you with an affirmation.
So let's begin.
Today's quote is from Hal Boyle.
What makes a river so restful to people is that it doesn't have any doubt.
It is sure to get where it is going,
And it doesn't want to go anywhere else.
I'll read that twice more.
Take a deep breath and allow those words to sit in you and with you.
What makes a river so restful to people is that it doesn't have any doubt.
It is sure to get where it is going,
And it doesn't want to go anywhere else.
Another deep breath,
Really taking those words in,
Allowing them to fill your body.
And I'll read that once more.
What makes a river so restful to people is that it doesn't have any doubt.
It is sure to get where it is going,
And it doesn't want to go anywhere else.
When I sit with these words and contemplate a river flowing,
The word that arises for me is certainty.
And what comes up for me is this time in my life where everything seemed uncertain.
This caused me so much anxiety.
I wasn't sure about most things in my life.
I was indecisive about everything.
Many of the beliefs I'd held from past conditioning no longer resonated with me.
They weren't true on the inside,
The core of me.
And so I began questioning everything and discovering truth for myself.
And then one day,
I was led to identify my top five core values.
And this changed my relationship with uncertainty forever.
As I allowed new sets of beliefs and values to guide me in my decision-making,
I became more aligned with where it is I actually wanted to go and be in life.
I grew to trust myself and became more confident in my decision-making abilities.
So now,
I am certain on what decisions to make and when based on what I value most.
And those are values that I defined for myself.
I no longer doubt myself or lose focus,
Drifting into misaligned directions.
Now,
While nothing is certain in life,
I am sure that I am going and flowing in the aligned direction I desire.
And I can handle uncertainty with peace and calmness as I am met.
I'll read that quote once more.
What makes the river so restful to people is that it doesn't have any doubt.
It is sure to get where it is going and it doesn't want to go anywhere.
So I invite you to close your eyes or lower your gaze,
Whatever feels most comfortable to you.
And then we will begin with a breath that I call the Ujjayi breath or ocean breath.
And you'll simply allow your tongue to touch the roof of your mouth.
And you will inhale and exhale through your nose.
And as you're doing so,
Literally you will make the sound of the ocean.
You'll hear that breeze taking your time,
Inhaling and exhaling at your own pace.
Again,
With your tongue touching the roof of your mouth,
Making the sound of the ocean,
The Ujjayi breath.
And on each exhale,
Allow yourself to soften even more,
Sitting with those words.
And whatever words came up for you as I read the quote,
Staying connected to your breath,
I invite you to imagine a white light at the core of you,
On the inside of you,
Behind your belly button.
Imagine this bright white light.
And imagine it's circulating,
It's a ball.
And allow it to expand and fill your body.
See this ball of white light,
Bright white light,
Expanding into all parts of your being.
All the way up to the crown of your head and all the way down to the soles of your feet.
And as you are filled with this white light,
Then imagine it begins to pierce through the soles of your feet into the earth.
Piercing through each and every layer of the earth until it reaches the core.
And at the core,
The earth's center,
Is also a bright white light.
And imagine this white light connects the core of your white light.
And it circles this light.
And then it comes back up and returns through the sole of your feet.
Moving back up and in your body,
Continuing to breathe deeply.
And then notice this white light continuing to rise above the crown of your head,
Reaching into the sky.
And imagine that white light calling you upward as well.
And so you drift upward into this white light in the sky.
Following the light through space and time.
And you descend to a green field.
And in this field,
There are beautiful trees and flowers and all sorts of beautiful creatures.
As you descend,
Your feet touch the green grass.
And you take a look around you and inhale deeply.
Smelling the flowers,
Seeing the mountains,
The trees in the distance.
Taking it all in.
And then you notice an inviting trail.
And you begin to follow that trail.
As you are on that trail,
It leads you further,
Deeper into the trees,
Into the forest.
And as you begin walking in the forest,
You hear the sounds of water flowing.
As you are walking along the trail through the forest,
Hearing the sounds of the water flowing,
You are led to the source of that flow.
A beautiful river,
The flowing water.
You take a deep breath and you feel a sense of peace as you are standing alongside the river.
And you take a seat,
Sitting in the grass,
Breathing deeply and slowly.
Looking at the river,
Hearing the sound.
And as you are seated alongside the river,
You close your eyes and listen.
And as your eyes are closed,
Notice everything that you hear,
Touch,
And smell as you are seated in the forest alongside the river.
What else do you hear besides the flowing of the river?
What's touching you?
Do you feel the grass beneath you?
What do you smell?
Take a deep breath.
How do you feel hearing the river flowing?
Maybe you hear birds and any other creatures.
How do you feel?
What sensations arise in your body as you are listening with your eyes closed to the sounds around you?
Simply notice,
Are there any motions that arise for you?
If so,
What are they?
Take the deepest breath you've taken all day.
What are you feeling?
And as you are fulfilled with your exchange at the river,
With your eyes still closed,
You send a vibration of gratitude and love to the river and your restful experience.
And after sharing gratitude and love to your surrounding,
You open your eyes and take the view in,
Receiving more love and light from the environment around you.
Taking that energy in,
Taking another deep breath.
And then you begin your journey back through the forest into the green field,
Slowly taking everything in,
Continuing to hear the river fade behind you as you walk away,
Allowing this experience to continue to fill you.
And once you have made your way back to the field,
Seeing the mountains,
Green grass,
The trees behind you,
You look up into the sky and you see a beaming white light and you ascend as it welcomes you back into space,
Traveling back to where you are and descending into your own space.
And once you are there,
Taking in another deep breath,
Begin to notice the floor underneath you,
Wiggling your fingers,
Your toes,
Stretching your arms above your head and opening your eyes whenever you are ready.
Today's affirmation,
I trust myself and flow with confidence,
Clarity,
And certainty.
Let's repeat that three times.
I trust myself and flow with confidence,
Clarity,
And certainty.
Twice more.
I trust myself and flow with confidence,
Clarity,
And certainty.
Once more.
I trust myself and flow with confidence,
Clarity,
And certainty.
I invite you to be mindful,
Breathe deep often,
Contemplate ways to invite more confidence,
Clarity,
And certainty in your life.
Thank you for meditating with me today.
