Welcome to Forgiveness River Meditation.
Bringing yourself into your comfortable seated position.
Today you will take your hands and place the palms towards you with the middle fingers connecting as though you are holding a small ball just in front of your stomach.
So the hands will be away from the body but just the middle fingers will be connecting and the elbows will just be softening into the side of the body.
The fingers can relax and now when you've found this posture start to close down the eyes.
Allow your pelvis to drop into the earth.
Just check in with right and left sides of the body so that you are sitting evenly and then drop the awareness straight into the feet.
And today see both of your feet in a river.
The river comes up to your ankles and you are looking down at your feet.
The river is flowing and the water is gently moving around and past your feet and ankles.
You can see clearly down to see your feet and for the moment you are staying still.
Feel the soles of the feet on the bed of the river.
Take a deep inhale and as you exhale feel the soles of the feet just drop down a little further into the riverbank.
And now bring your awareness back to your physical body,
To your hands.
Let's take a deep inhale and as you inhale start to feel the breath up through the torso.
So we'll be inhaling in to belly,
Ribcage,
Collarbones,
Exhaling collarbones,
Ribcage,
Belly,
Inhaling filling up the chest,
Exhaling softening,
Dropping,
Exhale,
Inhaling belly,
Ribcage,
Collarbones,
Exhaling softening,
Ribcage,
Belly,
Inhaling filling,
Expanding,
Opening,
Exhaling softening,
Ribcage,
Belly,
Inhaling swelling,
Expanding,
Growing,
Exhaling,
Dropping,
Centering,
Steadying.
Now as you inhale feel the fingers gently lift away from one another as though your ball is growing a little bigger.
Exhaling allow the middle fingers to come back towards one another.
Inhaling letting your ball grow,
Filling up your chest,
Let your hands move away from one another and as you exhale allow the hands to just soften back towards a smaller version of your ball.
Do all of this with your eyes closed.
We'll do it together as you inhale for four,
Expanding your ball,
Three,
Growing the breath into the chest,
Two,
One,
Exhale soften through the collarbones,
Allow your ball to become a little smaller,
Good.
Inhaling expanding,
Growing,
Moving,
Exhaling containing,
Centering,
Inhaling growing your ball slightly bigger,
Exhaling hands coming back towards one another,
Inhaling expanding your ball,
Exhaling softening your ball,
Good.
See if you can keep this going,
Allowing your inhale to just float the hands open and your exhale to float the hands back towards one another.
And as you continue this just listen to my voice as we continue our journey.
You look down at your feet in the river and decide that it's time to float.
You release your feet and start to gently float down the river.
Your hands continue moving in an effortless movement,
An expansion and a softening,
Mirroring the effortless flow of the river.
And as your hands move and you float down the river there is a sense of inviting movement and fluidity into your life.
And as you sail down this river you know that you carry this fluidity,
This effortless flow inside your physical body,
Inside your thoughts and deep into the core of your being.
Keep the hands gently moving with your inhale and your exhale and as you float down this river there is a sense of softening and the river speaks to you of its effortless flow.
Her flow is the sister of forgiveness,
Allowing all things to move through and become unstuck.
There is constant motion and change always and you feel this as your hands mimic the effortless eternal flow of the river.
As your breath continues you feel a direct link to this continuous flow,
The flow of life.
And as you float down this beautiful river there is a sense that any hiccups,
Dams,
Roadblocks or stones that may appear as they do in life,
That you have this fluidity and receptivity that allows you to adapt.
It allows you to gracefully adapt effortlessly like the river,
Finding a flow to continue.
As you inhale just feel those hands maybe swell a little bigger this time and as you exhale feel them just softening towards one another.
And let's see if we can increase this flow stage together inhaling for six five four three growing your ball two one exhale six five four three two one inhale six expanding flowing four three two one exhale six five four three two one inhale six five four three two one exhale six five four three two one keep it going soft expansion and gentle centering repeating mentally to yourself I carry this sense of fluidity inside my physical body it permeates into all of my thoughts and my dealings with others and it drops deep into my heart I am able to move with constant flow on the river of life I have the power to adapt effortlessly my flow is effortless allow yourself to just settle the awareness back into the hands feel them gently expand away from one another and you may feel now that they almost might feel that they have the kind of a ball of energy between them that they're almost stretching that ball on the inhale and then closing that ball a little on the exhale and you may find that they're dancing to their own rhythm now that you don't need to try so hard to control the hands they're just moving now in sync with the breath and trust that this will happen even if it's not happening all right at this moment and then one last time take yourself back to your river you are lying in it and you look forward and you see a quite large stone in the river it's as wide as you and you definitely cannot stay where you are to get around it allow yourself to change your path gently maneuvering yourself around your obstacle around your stone with softness and ease and then continue take a deep inhale fill your lungs as big and as wide as you can hold the breath expand your hands even further as far away from you as possible so that your ball is growing as you hold your breath it's growing it's expanding probably your hands are outside of your body now they're almost fully extended out and then exhale let your hands drop to your lap and sigh out huh taking inhale shrug your shoulders up towards your ears exhale drop your shoulders down I'm gonna take one more of those so inhale bring your hands back to your ball exhale here this is a full expansion inhale inhale expand your arms really grow your ball extending out as far as you can reaching the arms out hold the breath when you get to your biggest ball your arms are up to the outstretched towards the size of your room and then when you can no longer hold your inhale let your hands drop out through the mouth gently bring your hands to just come to their starting position so the middle fingers touch maybe again you can sense there's a kind of energy here gently nod your chin towards your chest acknowledging that flow state that you have cultivated today softly start to bring your hands together and gently begin to flutter open your eyes well done
