Welcome to this short meditation for a calmer and clearer state of being.
This meditation works with a focus on our breath,
And in particular envisioning the rising and falling of the breath as if it's a bird,
Like a crane,
Swooping to lift off the ground and gliding down onto the glassy surface of a lake.
By focusing on that which is elegant and beautiful,
And creating a sense of that harmony within the body,
We can draw our attention and perhaps our physiology towards a clearer state of being from which we can access more intuitive and more empowered states of choice making.
So let's begin.
You can be seated or lying down or perhaps standing up for this.
Whatever feels most appropriate for this moment in your day or evening.
And any little adjustments you might like to make,
Letting shoulders roll or tilting the head or adjusting the spine so you can encompass a sense of dignity.
Let that arrive.
And as you settle into stoners,
Simply watch the breath arriving in and releasing out.
There is no need to shape the breath in any way,
No need to offer value judgments.
You might notice certain portions of the breath feel more free,
Perhaps a little sticky,
Tender or dense.
And like observing a landscape,
Spend a minute or so here simply watching the breath.
Like you might watch clouds or the rustling of leaves on a tree,
The evidence of a breeze.
If the mind feels pulled away by some stronger sensation or thought or planning,
That's not a problem.
Let your mind's eye gently turn back towards the next inhalation,
Expansion,
The tug or pressure,
The exhalation,
The release,
The letting out and letting go.
Allowing the belly to stay relaxed.
So you might even feel in some points the breath moving down towards that expansion of the belly area.
Now you might begin to see or sense the presence of a still lake.
Calm and clear,
Maybe morning mist,
That sense of the light cast through thin clouds.
And see a crane,
White,
Shiny,
And as it glides itself forward it starts to spread its wings.
And as you inhale next,
Feel that sense of momentum of soaring forward and up,
Like a lift off,
The top of the breath,
A feeling of gliding,
Filling.
And as you exhale,
It's like the wind catches you and you just let go,
Soften,
Let the whole breath out.
And each inhale begins just like that swoop forward and up of a rising crane.
Let yourself hover,
Buoyant,
And the wind catches and you let go,
Soft.
And each nuance of the breath you might see as delicate as a spreading of single feathers on that crane's wings,
Adjusting for the wind,
The turbulence,
The lift,
The lowering.
What does it feel like to breathe in like a dance,
Like a flight?
You're welcome to stay with the inhale focus.
You could also explore the landing of the exhalation,
Like the crane has spotted somewhere to rest.
And as you exhale,
It's gliding down,
The shoulder blades soften,
And as the crane lands,
It slides into the very top surface of water,
Ripples trail behind.
So each exhalation becomes this gentle descent,
Almost effortless and smooth,
And resting down.
Each inhale,
Each exhale,
A sensuous exploration,
What it is to open,
What it is to let go,
And trust the gravity that catches you.
Continue as long as you might like,
And when you feel complete,
Perhaps take a breath out through the mouth.
May you allow this grace and presence to flow into your day.
Thank you for your practice.
