In this meditation,
We will do soul gardening followed by an activity of river riding.
You will need a pen and some paper or a journal nearby.
Pause this meditation to prepare.
As we begin,
Make yourself comfortable in a seated position.
With your spine long,
Tall,
Steady,
And also at ease.
Straight yet comfortable.
Allow the crown of your head to guide your head upwards.
Relax,
Smooth the lines of your forehead and between your brows,
Allowing the skin to soften and release.
Relax your eyes,
The outside corner,
The inside corner.
Release the muscles that you use to focus and squint.
Release the muscles of the temples and the cheeks,
Resting them in a neutral position.
With your top lip and bottom lip touching,
Let your lower jaw drop down,
Releasing any gripping.
Your neck is long and relaxed.
Your chin tucked in,
Positioned slightly below the forehead.
Relax your shoulders down.
The shoulder blades neatly tucking into the spine.
Your chest open,
Breastbone towards the sun.
Your pelvis in a neutral and comfortable position.
We come to the practice of meditation.
Bring your awareness to your breath,
Focusing the breath at the tip of the nostrils,
Breathing in and out through your nose.
Notice how the cool air comes in and the warm air moves out.
Now draw your breath deeper into your belly,
Breathing in and out of your belly.
Allow yourself to be completely present in this moment.
If you notice your attention wanders to thoughts,
Gently bring your awareness back to the breath.
Your breath is like a silky thread,
Soft and effortless.
Notice how you relax and soften with awareness to the breath.
How calm and present you become.
I invite you to bring a visualization to mind.
Something that inspires you,
That moves you.
Something that gets you closer towards your best life.
Something that is in your best interest.
Your highest good.
Something that is congruent with those around you.
Something that you want to become.
Maybe a life purpose goal.
Something that you'd like to achieve.
Or a characteristic that you would like to embody.
Bring to mind whatever this is for you.
Imagine as though you have this right now.
Really allow yourself to believe in this moment.
Notice what surrounds you.
Colors,
Textures,
Objects,
People.
Your environment.
Savor and be aware of this moment for a full minute starting now.
Now step out of your body as if you are watching yourself from a bird's eye view.
Notice your posture,
The expressions on your face.
Your interactions with your physical surroundings.
And also the people and objects within them.
Use the following minute to fully observe yourself and your surroundings now.
Returning to your body.
Allow yourself to go deep inside.
To your emotions and feelings.
How does it feel to have achieved your inspiration?
In a few moments you will open your eyes.
Grab the pen and commit your visualization to paper.
You can use dot points,
Full sentences,
Words,
Draw pictures,
Whatever you like.
The only rule is that you must keep the pen moving the whole time.
Like a running river.
Whatever pops into your head goes onto the paper.
If you run out of things to write,
Draw loops or the same word over and over until something new comes.
You'll be writing for three minutes.
I'll keep track of the time.
Open your eyes now and begin river writing.
It's been three minutes.
Gently place the pen down.
Close your eyes.
Bring your attention to your breath.
Your breath is your anchor.
Allow the visions and words to settle and integrate.
The key to achieving anything worthwhile is to keep our minds to it.
Where intention goes,
Attention flows.
Our brain filters stimuli from our environment so we don't become overwhelmed with the data that surrounds us in each and every moment.
If our mind knows what it's looking for,
Our brain will filter and sort for these things.
Some people call it luck.
Luck is intentional.
We can create a mantra from our visualization and words.
A word or a sentence that we can use repeatedly to remind ourselves of what we'd like to achieve or become.
Use this moment now to allow it to come to you.
When creating a mantra,
Do so in the present tense,
As if it has already been achieved.
This tricks your mind into adapting your brain's filters to notice the things around you which will support you towards this goal.
Begin sentences with the words I am or I have.
Use this mantra often.
Create passwords with them.
And watch these soul seeds grow into beautiful blooms in the gardens which is our lives.
Bring to mind your visualization,
Word or sentence now.
And repeat it three times.
Say thank you.
And bringing your hands to your heart,
Repeat after me.
May I be well.
May I be happy.
May I be free from anxiety,
Worries and pain.
May I be supported to create a life that I love.
May I be at peace.
And may my whole life be truly blessed.
Bringing your attention back to the world around you.
Opening your eyes.
You are creating a life you love.
Namaste.
