Hello and welcome to this relaxing meditation.
It's just a few minutes long and at the end I will offer you an art-based mindfulness prompt.
You are welcomed to complete the art prompt or not.
Let us begin.
We'll start by taking three nice big deep breaths,
Paying attention to the expansion in your heart space and belly and lungs as you do.
Taking the first breath in,
Pause,
Allow your body to relax and as you exhale,
Imagine any tension being released with the breath.
Pause.
Again,
Take a second breath in.
As you pause,
Notice any worrisome thoughts and as you exhale,
Imagine those thoughts releasing their mental grip.
On the third breath in,
Fill your body as much as you can,
Pausing and imagining that the breath can cleanse each and every cell of your body,
Exhaling and releasing any held fear,
Worry or negativity.
Continue for a few more rounds of breath.
Good.
Now take a moment to center your mind,
Imagining a beautiful hand-built water fountain.
This is the fountain of relaxation and healing.
This is your fountain,
So notice its details.
Is it ornate?
Is it sleek and modern?
In what ways does the water cascade?
Do you notice any rhythm or sound related to how the water flows?
However you see and experience this fountain,
Picture it very vividly and try to experience it in as much detail as you can.
Notice that the water is crystal clear,
But it also seems to glow with golden light.
Notice that the water is easy to access,
Whether you dip your hand in or wade in up to your waist.
At this fountain,
It is totally acceptable to get in if you wish.
Now touch your hand to the side of the fountain and feel the way it is built and how sturdy it is.
Dip your fingertips into the golden water and allow a profound relaxation.
Notice the relaxation it gives you as you feel the water's warmth or coolness.
Dip your entire hand into this healing water.
Notice the sensation and experience of this golden healing water.
Start to gather some in your hand and splash it onto your forearms,
Gathering some more and covering your upper arms and shoulders with this water.
Notice the temperature is just right.
Notice how the moisture in your skin is glistening in the sunlight,
Similar how diamonds reflect light.
The water is not only extremely soothing,
But its appearance is absolutely stunning.
Cup your hands together and gather some of this glowing substance in your hands.
Gather as much as you can,
Watching it slip through your fingers a little and spilling over the edges of your hands.
And this time,
Bring the water to your mouth for a drink.
The water touches your lips and is cooling.
It nourishes you.
It fills your body and it relaxes you.
Go ahead and take another handful,
Perhaps drink some more,
And gather one more handful to splash your face.
Notice how you feel.
It's really nice,
Isn't it?
Take a moment to just relax somewhere near this fountain,
Feeling completely free and clear,
Comfortable and open-minded.
As you watch the cascades of water,
Allow for yourself to experience any special messages that you have been needing to hear.
You might notice also an image or idea that comes to mind.
Simply observe,
Without judgment,
What comes up for you.
As you are ready,
Take another nice deep breath and become fully aware of the present moment,
Ready to take on the rest of your day with confidence,
Clarity and calmness.
Bring small movements to your fingers and toes,
And as you're ready,
You can flutter your eyes open.
Thank you for taking this moment of practice.
If you wish to move into a practice of art-based mindfulness,
I invite you to take a moment to create an image of your fountain.
This could be a small sketch or doodle,
Or a more involved image in any media of your choosing.
It could even be a collage.
As you work,
Write down any words or phrases that come up for you.
You can place these on the image itself or write them down separately in your journal.
When you're done,
Take a moment to journal with the image.
Perhaps you write a paragraph or a few sentences to summarize.
Then,
Ask the image,
What wisdom do you have to share?
Let the image answer you.
Write down the first things that come to mind.
Try not to interpret the image.
Just let it speak,
As if you were at a coffee shop talking to a friend.
When you ask it a question,
What does it have to say?
You might then go on to ask,
What one to three specific steps can I take to show myself compassion or to heal?
Again,
Let it answer.
Let yourself write freely or with stream of consciousness from the perspective of the fountain,
All without judgment.
When you're done,
Ask the image if it has anything else to share.
Remember,
There's no right or wrong in creating the fountain,
And it's not necessary to dialogue with it in your journal.
The important thing is to take the time with this fountain and observe your experience with it.
Whether or not you choose to write about it,
You might be surprised what your image has to share.
