Welcome to this mindfulness meditation.
Today we'll use imagery of leaves floating down a stream to help us stay present and mindful.
Find a comfortable seated position either on the chair or on the floor.
Sit with your back straight but not rigid and allowing a sense of ease and relaxation.
Close your eyes if that feels comfortable or softly gaze at a point in front of you.
Begin by taking a few deep breaths.
Inhaling deeply through your nose,
Feeling your belly expand and exhale slowly through your mouth letting go of any tension or stress.
With each breath allowing yourself to become more present and centered.
Slowly breathing.
Inhaling and exhaling.
Just this.
Now gently bring your attention to your body.
Noticing any areas of tension and discomfort.
And take a moment to acknowledge these sensations without trying to change them.
Simply observing them and letting them be.
As you breathe in imagine sending your breath to these areas and as you breathe out allow any tension,
Any non-acceptance around these sensations to release and to flow away.
Now imagine yourself sitting by the side of a gently flowing stream.
The water is clear and calm and the surroundings are peaceful.
Picture the sound of the water as it flows,
Soothing and rhythmic.
In this scene you also notice leaves gently floating down the stream carried by the current.
As you sit by the stream start to bring your awareness to your thoughts.
Imagine that each thought you have is like a leaf on the surface of the water.
When a thought arises simply place it on a leaf and watch as it floats downstream out of sight.
If the thought is about something that happened earlier today place it on a leaf and let it drift away.
If the thought is about something you need to do later place it on a leaf and let it float away.
Continue this process observing each thought as it arises without judgment.
Placing each one on a leaf and watching it flow away,
Carried away by the stream.
Allow yourself to simply observe and release.
As the meditation comes to a close,
Slowly bring your attention back to your breath.
Feel the sensation of the air entering and leaving your body and notice how you feel in this moment.
Taking a few more deep breaths,
Inhaling peace and calm and exhaling any remaining tension.
When you are ready gently open your eyes and bring your awareness back to the room.
Take a moment to notice how you feel.
Carrying this sense of awareness with you as you go about your day.
And remember that you can return to the stream and these leaves whenever you need a moment to cultivate your sense of awareness and reconnect with the here and now.
