Welcome to this meditation,
Soothing reactivity with stillness.
Close your eyes gently and take a few deep intentional breaths.
Let yourself settle into this moment,
Knowing there's nothing you need to fix or change,
Only the opportunity to observe and be.
As you close your eyes,
You might notice a busy mind or an antsy body and think that it means you're not good at meditation,
But this couldn't be further from the truth.
When we turn inward,
We're gifted with an honest glimpse of our inner world,
A beautiful opportunity for growth and understanding.
It can be eye-opening to observe the activity within,
But it's not a sign of failure.
Think of it like a snow globe.
The swirling snow,
Your thoughts,
Emotions and sensations might cloud your view,
Making it hard to see clearly at first.
This is not a problem,
It's simply the state of the snow globe when it has been shaken,
Sometimes preventing you from seeing yourself and the world clearly.
But just as a snow globe settles when left undisturbed,
Your inner world begins to calm when you offer it the gift of stillness.
This process of witnessing,
Without judgment,
Is where transformation begins.
Spend a few moments of silence observing and noticing the state of your inner snow globe.
Now we can start with the first layer of snow.
Take a breath and allow yourself to notice the thoughts present in your mind.
These may take the form of words,
Judgments or labels.
Acknowledge their presence,
Just as you would acknowledge a flurry of snow.
Take a moment to pause here,
Observing your mental landscape without reaction,
Simply giving the thoughts some space and time to settle.
Now bring your awareness to any lingering emotions.
Perhaps there's frustration or anger,
Restlessness or fear,
Or even calmness,
Peace or joy.
Whatever you feel,
Allow yourself to acknowledge these emotions as part of your internal snow.
There's no need to judge or analyze,
Just notice and pause here to let them be.
This snow,
Like all snow,
Falls to the ground and settles.
Finally,
Shift your attention to the physical sensations in the body.
You might feel tension in certain areas,
A sense of lightness elsewhere,
Or even a subtle tingling at different parts of the body.
These sensations too are part of the snow.
Acknowledge each layer with curiosity,
Pausing here and spending a few moments in silence as you feel into your body.
Notice how each acknowledgement creates a little more space,
A little more clarity,
As the snow begins to settle.
When the snow settles,
We see ourselves and the world with greater clarity,
Free from the blur of reactivity.
Reflect on how this practice extends into your daily life.
Take a few final breaths here,
Savoring the calm and clarity that emerges from stillness.
Carry this intention with you into your day,
To soften,
To pause,
And to let the snow settle when life feels overwhelming.
When you're ready,
Gently bring your awareness back into the room.
Thank you for joining this practice today.
