The River

This meditation is designed to help you embrace the energy of your emotions and sensations. This practice will help you to create a sense of safety no matter what feelings come up. No matter what you feel, you’ll be able to stay with it and allow it to give you its message.

Transcript

Bring yourself into a comfortable position, Maybe sitting on a chair, Maybe on your yoga mat, Maybe even lying down on your bed, And gently allow your eyes to close or your gaze to soften, Making any minor adjustments so that you can be relaxed but alert throughout this practice. Begin by focusing on your breath, Not trying to change anything or do anything different, Just inhaling and exhaling, Feeling your breath coming in your nose, Your stomach, And your chest, Just focusing on your breath. Now begin to visualize a white light running from the top of your head, Down through the center of your body, To your heart, Down through your legs, And out through the soles of your feet. Visualize this light flowing like a river. Once you can see it, I want you to notice the places where maybe the river isn't flowing so easily. Maybe there are places where there are rapids, Maybe there are places where it has to go around a rock. Find those places in your river and just allow yourself to feel them. Don't try and change them, Don't try and make them go away. You might feel some rapids at your shoulders or the back of your neck. Maybe you feel a little bit of a block down near your tummy and your river of white light has to jog around it a little bit. Maybe you feel a little bit of speed up or slow down around your knees, There might be some eddies there. Whatever it is, Just allow it to be, Focusing on the river and the light flowing all the way down from the top of your head, Out the soles of your feet. Now with each inhale and each exhale, I want you to start to widen that river of white light. Maybe inhaling, Letting it become almost as wide as your body, Exhaling, Maybe letting it get even wider than your body. With each inhale and exhale, The river gets just a little bit wider. Maybe it's as wide as the bed that you're on or the chair that you're sitting in. Maybe it starts to be as wide as the room that you're in. Each time the river gets wider, It gets slower and deeper and calmer. Let your river get as wide and as deep as you want it to. Feel the relaxation of the slow, Steady flow of white light, The wide river gently flowing from the top of your head all the way to the bottom of your feet and out into the world, Slowly carrying away all of your concerns and leaving only peace and calm and relaxation. Slowly begin to bring your awareness back into your breath and back into your body, Bringing your awareness back into the room, Maybe wiggling your fingers and toes, Taking a full body stretch. When you're ready, You can gently begin to open your eyes and get ready for the rest of your day, Keeping this peace, The wide, Steady flow with you throughout your day.