Welcome to the Waterfall Meditation.
I'm Joan Seschel and I'll be your guide.
First let's just get started either sitting comfortably with a straight spine or lying on your back on the floor,
Whatever you find more comfortable.
You want your legs and arms to be straight,
Your feet on the floor,
Your eyes gently closed and connect your thumb and your pointer finger to make an O and rest the back of your hands either on the floor or on your thighs.
And we'll get started with our body relaxation first.
First just sensing the floor beneath your body.
Feel the floor under your heels supporting your feet as your feet relax completely.
And feel the floor or chair underneath your thighs and your hips and your buttocks as they relax completely.
And feeling the floor behind your head or your spine supporting your head as they relax completely.
Now starting with the tips of your toes,
Just acknowledging them and letting them relax.
Both of your feet,
Each of your 10 toes,
Your heel,
Your arch,
Letting both your feet relax.
Feeling both your legs relax,
Your calves,
Your knees,
Your thighs.
Feeling the center of your body relax,
Your buttocks,
Your internal organs,
Your digestive system,
Your reproductive system.
Take a deep breath in and a breath out,
Your heart,
Your lungs,
Up to your neck and your shoulders.
Letting them all relax and feeling the support of the floor.
Bring your attention to your arms,
The tips of your fingers,
The palm of your hands,
Your wrists,
Your lower arm,
Your elbows,
Your upper arm.
Letting both of your arms go completely limp and relaxed.
Bring your attention to your head,
Your skull,
Your brain,
Your mouth,
Your tongue,
Your teeth,
Your taste buds,
Your nose and the air that you breathe,
And your ears and any extraneous noises.
Just make you feel more relaxed.
And your eyes,
Your eyelids and eyelashes,
Letting your eyes relax.
To the crown of your head.
If you can imagine your entire body outlined and within the space within your body is a soft white light of peace.
You can see the space around your body,
All of the space,
Everything living.
Just relaxed,
Filled with this white light.
And you could feel your skin,
Which senses both what's inside and outside,
Completely filled with this white light.
Now you are everywhere.
You are one.
In the center of your forehead,
Imagine the shape of an eye and within this shape is a path.
And with each step you take on your path,
You feel more and more peace and relaxation.
You take your first step on your path with great feelings of peace and the second with even greater feelings.
And your third and your fourth with greater feelings of peace and relaxation.
Your fifth and your sixth with greater feelings of peace.
Your seventh and your eighth with greater feelings of peace.
Your ninth and your tenth with absolute peace and relaxation for the body and for the mind.
You see in front of you a gate door with an old antique metal handle.
You see yourself reaching forward and gently wrapping your fingers around the handle.
It is cool to the touch as you gently open the door to the other side,
Which is one of the most peaceful scenes you've ever experienced.
You look up endless blue sky and you hear in the distance a waterfall and you walk towards it.
You get so close you could feel its spray upon your skin.
Your skin feels rejuvenated.
You can hear some wild birds in the distance.
You bend down and touch its running waters.
Now you are the waterfall.
With flowing waters,
Pure quest and single-minded,
Even the rock molds to you through your perseverance and patience,
You have developed a constant directive purpose.
You are invigorating.
On your journey,
Your waters slow down and are welcomed into the gentle open accepting arms of a calm sunlit pool below.
You are one.
You are the one.
You are the one.
You are the one.
You can see somebody floating on these waters.
It is you as you re-enter your body,
Feeling yourself float and the sunlight twinkle through your eyelids.
You take a minute just to concentrate on the water.
You are the one.
Feeling yourself float and the sunlight twinkle through your eyelids.
You take a minute just to concentrate on your peaceful breath and if your mind shall wander,
That's okay.
Just say to yourself,
These are the moments I've chosen to meditate and label it thought.
And if you'd like a mantra,
You could just think,
Let it go,
Let it all go.
Let it go,
Let it all go.
Now we'll spend a minute just concentrating on our peaceful breath and I'll mind the time.
Let it go,
Let it all go.
Breathe in and breathe out.
Let it go,
Let it all go.
Let it go.
Breathe in and breathe out.
Breathe in and breathe out.
Breathe in and breathe out.
You gently float to the side of this calm sunlit pool and decide to stand.
And as you stand,
All of your joints,
Your entire body feels refreshed.
You decide to take a walk and as you take your next step,
You see a pebble on the ground.
It's white and round and smooth.
You bend down and you pick up the pebble.
You could feel it in the palm of your hands.
It's cool to the touch.
You put it in your hip pocket as a reminder of your special moment with the waterfall.
And during the day,
If you'd like to regain these peaceful feelings,
Just touch your hip and think about your pebble and shut your eyes for a moment.
And just concentrate on your breath for just a moment and think of the waterfall.
And let yourself regain these feelings of peace.
You get ready to head back to your gate door.
You turn around and look one last time at this calm sunlit pool,
Knowing you can return here anytime you wish.
You gently open your hands and you can see yourself pointing your hands towards the ground.
And you give thanks to the grandest,
Most beautiful,
Most beautiful,
Most beautiful,
To the ground and how it supports our body and the people that support us in our life.
You could see yourself touching your hips and giving thanks for your healthy body that you're able to walk,
Talk,
And think.
You see yourself touching your heart and you give thanks for your ability to give love and receive love.
You see yourself touching your forehead and you give thanks for your clear,
Positive,
Wise thoughts.
And you could see yourself reaching skyward as you give thanks for your ability to have hope,
Faith,
Joy,
And laughter.
You slowly bring your arms down,
Sharing this moment with a special loved one,
Feeling an inner acknowledgement of giving love and receiving love from them.
You turn around and you open your door and you take your first step up your path with feelings of rejuvenation and peace.
You take your second step with greater feelings of rejuvenation.
And you take your third and your fourth with greater feelings of rejuvenation and peace.
You take your fifth and you take your sixth with greater feelings of rejuvenation and peace for the body and the mind.
You take your seventh step and then you take your eighth step.
You take your ninth step with great feelings of peace and rejuvenation and you take your tenth with the greatest feelings of peace and rejuvenation for the body and the mind.
You slowly begin to acknowledge your body,
Bringing with you these wonderful feelings of peace and rejuvenation.
As you wiggle your fingers and your toes,
Bring your head side to side,
Up and down.
And if you're laying on the floor,
Finding yourself in a seated position with your hands together over your heart,
And please join me to conclude our meditation with one om.
Breathe in.
Aum.
And as you open your eyes,
Feeling like a butterfly,
Spreading its wings into the light of a breathing day.
Have a beautiful day.
Namaste.
