Meditation For Immigrants In Hard Times
by Leide Porcu
Dear Immigrants, We come from different backgrounds. Yet, despite our differences, we share something profound: the strength to leave, to rebuild, to adapt in a world that is not always welcoming—and often we transform it for the better. Recent political decisions have affected all of us. But in these tempestuous times, we must also recognize our own power and strength. Be well
Transcript
Immigrant meditation,
This is your time.
It's a moment to find a space for yourself,
Breathe,
And just be.
As I guide you through this meditation,
Remember that you are in charge.
And if an image I suggest doesn't feel right,
You can change it.
If focusing on your feet is uncomfortable,
Shift your awareness elsewhere.
If rooting feels like being stuck,
Imagine yourself having wings or some other image that suits you.
Take a moment to stretch or shake before you settle.
And when you are ready,
Find a comfortable place where you can relax and you can feel free from distractions.
Close your eyes or keep a soft gaze.
Sit comfortably,
Feet touching the ground,
Your spine gently lifting like a tall tree.
Breathe slowly and exhale completely.
In and out.
In and out.
Let the weight of the day drift away as if leaves falling from your shoulders like leaves in the wind.
Bring your awareness to your breath and notice if it's shallow or deep.
Notice your shoulders and chest and the position you are sitting.
Make sure your feet are touching the ground.
Just observe,
No need to change much.
Let the room around fade into the background.
And as you listen to my voice,
You may wonder how far and deep you can go in this meditation.
And now going deeper.
Relax your shoulders and neck and the space in between your eyes.
Scan your body for tension.
Bringing your attention to your feet,
Lower legs,
Upper legs,
Seat,
Chest,
All the back,
Vertebra by vertebra.
And noticing your shoulders and all head.
If you are tilting forward or you are just in a good relaxing posture.
And as you may be able to,
Relax.
And now going even deeper.
Your right arm is warm and heavy.
Your right arm is warm and heavy.
I feel the heaviness and warmth in my right arm and hand.
Your left arm is warm and heavy.
Your left arm is warm and heavy.
I feel the heaviness and warmth in my left arm.
Your left leg is warm and heavy.
Your right leg is warm and heavy.
I feel the heaviness and warmth in my right leg and foot.
Left leg is warm and heavy.
Your left leg is warm and heavy.
I feel the heaviness and warmth in my left leg and foot.
Hands and feet are warm and comfortable.
And your heart is pumping regularly.
Bringing good oxygenated blood and good relaxing hormones.
Down,
Down,
Down to your feet.
Down,
Down,
Down to your hands.
Increasing a feeling of well-being.
Nothing else now.
Nothing else to do.
Just breathe.
And let your body and mind drift.
And now bringing your attention down,
Down,
Down to your feet.
And see if you like doing this meditation.
Imagining your feet on the ground.
And as you pay attention to the feelings in your feet.
And waving any sounds that come from outside into the meditation.
Noticing your feet.
How they touch the ground.
The temperature.
The shape of each one of your toes.
How they all lean together.
Imagine now having roots.
Growing roots from the bottom of your feet.
Down,
Down,
Deep into the earth.
Reaching down steady and strong.
Your body is held,
Supported and nourished.
Breathe in.
Drawing strength up from the earth.
Up,
Up,
Up to the branches.
And then breathe out.
Releasing tension,
Stress,
Grief.
Like fallen leaves falling to the ground.
Breathe in.
Drawing strength and steadiness.
Breathing out.
Releasing tension,
Anxiety and grief.
And continue this way a few times.
Up,
Up,
Up.
You breathe in and then down.
A fountain of leaves falling.
Feeling these leaves already dried and ready to leave.
These are good times to leave,
To fall.
It's a good time for them to touch the ground.
And become earth again.
And as you breathe in,
Breathe the steadiness of the earth.
With your strong roots.
Attached to the moist,
Nourishing earth.
Bringing up all the nutrients.
Your bark around your tree.
Is permeable of all the good substances in the air.
But strong enough to repel all the critters and pests.
You are well protected.
Strong.
And freer and freer from tension and grief.
A leaf that falls down like fallen leaves.
Let the walls in the room dissolve.
As you find yourself a tree amongst an ancient forest.
A winter forest.
Bare branches.
Crisp air.
And also evergreen trees.
Tall and strong.
All is still now.
But floods.
Tempests.
Strong winds.
This is part of the winter.
But as you look around in your mind's eye.
The forest now is still.
Yes,
Branches on the floor.
Paddle of water.
Maybe even snow somewhere.
As you look around in your mind's eyes.
Make this forest as real as possible.
Notice the colors.
The scents.
And the fresh air as it touches your skin or bark.
Notice how it feels.
Let the earth beneath you be rich and alive.
Even in this dead winter.
Where sometimes rains and snow and tempests come unexpectedly.
You are a tree among trees.
Despite the weather.
You are rooted.
Strong and unmoving.
But full of life.
And as you breathe in.
Soak up the energy from your roots.
And as you breathe out.
Release some of your tensions.
Breathe in the energy and steadiness.
Breathe out the grief.
The worry.
And the upset.
As you look out in the forest.
It's still winter out.
Chill and cold.
And quiet.
But as you know.
Things come and go.
Even the chill and the tempest of the moment are temporary.
After winter always comes spring.
Seasons are four.
So you have to bear that in mind.
Four.
And even now.
Beneath the surface.
Life is preparing to emerge again.
Roots are growing stronger.
You are growing stronger.
Things change.
Everything in the world comes and goes.
And soon spring will come.
With new leaves.
Sun.
New energy.
New beginning.
Picture in your mind's eye.
How the tree in spring is.
Flowers.
Soft air.
Nice smells.
Nourishment from the earth.
Coming up.
Energizing the tree.
New leaves.
Growing.
And if you peek up,
Up,
Up.
At the top of your tree.
You may see far away.
In the clean air.
The sun shining.
Maybe the sea far away.
And other possibilities.
And then,
As you know.
Things come and go.
Summer will follow.
With abundance.
Warm.
And fruit.
And light.
Joy.
Birds chirping.
And then things come and go again.
And it's autumn.
With all the things you can feel in autumn.
And look around in your mind's eye again.
Experiencing your tree.
Perhaps full of mature fruits.
Or perhaps preparing to shed some leaves again.
And then,
As you know.
Things come and go.
And winter may come.
With all those things that it brings.
And,
As we all know.
This is a difficult season.
Every day,
Tempests.
Every day,
Floods somewhere.
Near and far.
You too can bend.
With the wind.
Like a tree.
That doesn't break.
You too can hold strong through the storms.
With your strong roots.
Maintain your roots.
Maintain your roots with your community.
Roots in a forest connected with other trees.
That we have discovered just recently through science.
That are sentient and connected.
You too know that after winter.
Summer will come.
Breathe in the steadiness.
Breathe out the doubt.
Breathe in the wisdom.
Breathe out the worry.
And now,
When you want,
When you are ready.
You can return to the present moment.
Start feeling the presence of your body.
If for a moment you had forgotten it.
The feelings in your seat and feet.
Back.
All the points of contact.
Feeling the feelings of cold or warm in your hands.
And all the parts exposed to the air.
And the part covered.
Notice the sound of my voice even more.
And all the sounds coming from outside.
Bring with you after this meditation.
This calm and strength we evoked in this meditation.
May you stand steady and strong like a tree.
May you move through these moments of uncertainty.
With wisdom,
Resilience and ease.
May we all be happy and at peace.
All,
All,
All.
No matter what color.
No matter what orientation.
No matter what party.
No matter what country.
May this be a forest that covers the whole world.
Be well.
Namaste.
