Welcome to today's edition of Word and Breath.
Today's meditation is about the word,
Haven.
We'll begin by settling into the body with a focus on the breath,
And then we'll explore the feeling that this word invites.
Find a comfortable seat.
Rest your hands gently on your lap.
Close your eyes or let your gaze soften.
Let's begin by bringing the attention to the breath.
Notice where you feel it.
Is it in the nose?
In the throat?
Farther down in the chest?
Or down in the belly?
You might rest your hand on your chest or belly and see if you can feel it moving as you breathe.
Rising with the in-breath and falling with the out-breath.
Not controlling the breath,
Just noticing it.
Begin to count your breaths.
One with the rise.
Two with the fall.
Three with the rise.
Four with the fall.
Back to one.
And continue that for the next few moments.
Release the focus on counting,
But keep your attention gently on the breath as we explore today's word,
Haven.
A haven is a place of safety.
A place of rest.
A sheltered harbour where ships may anchor,
Or a quiet retreat where a person feels protected.
The word comes from the Old Norse Hoven,
Meaning harbour.
But that meaning has widened over time to include any sanctuary,
Whether it's a cottage,
A garden,
A quiet corner,
Or simply the presence of someone you trust.
A haven can be a physical place,
Or the feeling of being at ease,
Sheltered in stillness.
Take a moment now to imagine stepping into your own haven.
A place that feels safe,
Calm,
And welcoming.
Perhaps it's somewhere that you have visited in real life.
A particular room or garden.
A path through the woods.
A shoreline.
A particular park bench.
Or maybe it's something entirely from your imagination.
Imagine yourself walking into your haven.
Taking a seat within it perhaps.
Imagine it all around you.
The feeling of it supporting you,
Keeping you safe.
Notice the details of that haven.
The light.
The sounds.
The air around you.
And how it makes you feel.
Nothing demanded of you here.
Just a place where you can simply rest.
You can continue to visualize your haven and notice the feeling that it brings about inside you.
Or you can gently place your attention on your breath.
Either way,
Just resting now in reflection on the sense of calm your haven might bring to you.
If a thought drifts in,
You might notice its arrival and then just let it go.
Like a bird crossing your peaceful sky.
Let the sense of safety fill you completely.
With each breath,
Imagine the haven not just around you,
But within you.
If your mind wanders,
Just gently notice and bring it back to your anchor of image or feeling or breath.
And let your focus soften.
Let the image of your haven go.
Or let the attention that you rested on your breath relax.
Return your attention now to your breath in the body.
Notice the feeling of where you're sitting.
Any points of connection.
Your hands resting on your legs.
Noticing the temperature of the room you're in.
Any sounds that might be around you.
You might sway a little or wiggle the fingers and toes as you come back into the space.
And when you're ready,
Gently open your eyes.
As you go back to your day,
Carry the feeling of your haven within you wherever you may go.
Thank you for meditating with me today.
Tomorrow we'll meet again and explore a new word.
