Hello and welcome.
Today we're going to do a meditation on change.
We're going to use some visualization tools,
Focusing on water and a river.
If you feel comfortable with doing a deep visualization technique,
This is the meditation for you.
I want you to find a nice comfortable position.
You can be either sitting or lying down.
If you choose to lie down,
Just make sure that you do your best not to fall asleep.
And if you sit,
Make sure you're in a comfortable position where you can really let go and really get into this meditation.
I'd like you to close your eyes.
Just begin by bringing your attention to your breath,
Coming in through the tip of your nostrils,
And going out through the tip of your nostrils.
Do a few deep breaths to just fully relax your body.
Just know that here we're in a safe space,
And we can relax.
And we can begin to let go.
Breathing in,
Letting go.
Relaxing our bodies and becoming concentrated,
Bringing our attention back to the breath.
Any thoughts arise,
Just notice that's completely natural.
Try not to identify with them,
And just bring your attention back to the breath.
And continue to fully relax.
Just allow all your muscles to relax.
Know that we're in a safe space here,
And that we're beginning to feel very calm,
Very aware,
Very focused.
And with this awareness and this focus,
I would like you to bring into your mind the image of a flowing river.
This river should be large enough for you to swim in.
I just want you to stand on the banks of the river,
And just let your attention be on the river.
And just look around,
Notice the flowing water,
Crystal clear and beautiful.
Look at the trees as the sun shines on them.
The sound of birds,
The soft green grass below your feet.
Feel the cushion of the grass on your feet.
Notice that this is a safe place.
We're safe here.
We can fully relax in this space,
And we can smell the freshness of the air,
And the water.
And just feel the water,
And the water,
And the water,
And the water.
We can fully relax in this space,
And we can smell the freshness of the air,
And the abundance of nature around us.
When we look at the river,
We can see the beauty of it changing,
Flowing with force,
Uninhibited by anything.
The river is our lives,
Ever flowing,
Ever changing.
Beautiful when observed from afar,
And beautiful when we're a part of this constant flux.
Let's step into the river,
Knowing that it's safe for us to do so.
Let's feel the mud between our feet.
Let's feel the force of the river in our legs.
And let's anchor ourselves in the bank.
The freshness of the water is beautiful on our skin.
The water is cool and inviting.
The water feels safe and natural.
The river is a beautiful thing to be a part of.
We take our hands now,
And knowing that this is such a beautiful moment,
We want to take part of the river with us.
So we reach down and we scoop some water,
And we feel the water coming out of our hands.
We look into our hands and we can see some of the water escaping for our fingers.
And we can see that the water is not a part of the river anymore.
We haven't taken the river.
This is the same for moments in our lives that we try to hold on to.
We scoop them in our hands and try to stay in that moment.
But it is not that moment anymore.
It is just a memory.
This is just water.
Let's release the water back into the water.
And immediately it becomes a part of it again.
It adds to its beauty,
To its force,
To its flow.
We know that that water will circulate once again for us to view it.
And we know that it will be a part of the river.
We know that it will be a part of the river.
We know that that water will circulate once again for us to view it.
And the river is beautiful by itself.
The same as our lives are without having to hold on to moments.
We notice that we can feel now the force of the river pushing on our legs.
We are anchored and we are getting deeper in the mud.
This feels uncomfortable.
Similar to how we anchor ourselves in moments in life.
I am willing to budge with the flow of the natural state.
We are all victims to this.
And it is normal and it is important to be compassionate to yourself.
But to be able to recognize this is a wonderful tool.
Can you feel the force of the river on your legs as you feel stuck?
We have a choice now.
We know we are safe in the river.
We can lean back and we can allow the river to take us downstream.
We can feel the entire body of water covering our skin and it feels cool and refreshing.
It makes us feel alive like a hug.
We can stare up at the sky.
We can see the beautiful trees as we float downstream.
We feel at peace.
We feel calm.
And we feel happy.
Take a few moments now just to enjoy this experience and look around.
Enjoy your environment and know that you are safe.
Enjoy your environment and know that you are safe.
Now we are feeling fully relaxed.
We feel a part of the river.
We can now let go of our bodies and see ourselves dissolve into water and become one with the river perfectly flowing.
This is our natural state.
We've come home.
We're home.
I would like you to come back into your body now.
Notice yourself sitting or lying,
Feeling your bodily sensations,
The weight of yourself on the ground or on your chair.
Coming back into the room,
Feeling the breath coming in and out of the nose.
Feeling all of your bodily sensations.
And bringing this feeling of the river with you through your day.
That you know how it feels to be in a state of change.
And it feels wonderful.
This is our natural state.
Take this meditation with you throughout the day.
And enjoy the changes that are happening.
Have a great day.
