Welcome.
Please find a seat or if you're able to lie down comfortably without falling asleep,
Please find a reclined position now.
To begin this meditation,
We will start by visualizing our mind as a snow globe that has recently been shaken.
All of the thoughts in your mind are swirling snowflakes,
Creating a chaos-like state.
Looking overwhelming and messy,
These thoughts,
They swirl around,
Swirl around,
Swirl around.
Finally,
With your breath,
Let's allow those snowflakes to settle once more.
Inhale deeply,
The count of five.
Inhaling one,
Two,
Three,
Four,
Five.
Hold for a moment and now release.
Five,
Four,
Three,
Two,
One.
Hold for a moment and then let's inhale again slowly.
One,
Two,
Three,
Four,
Five.
Hold.
Exhale slowly.
Five,
Four,
Three,
Two,
One.
Continue breathing in this way slowly,
Calmly,
With steadiness.
With each calm breath,
The chaos of your mind is slowly settling.
The thoughts are not going anywhere.
They're still in your mind.
We are just settling them down so that we can focus inside of our body,
Tuning out the chaos of the swirling thoughts and finding a solitude in the stillness.
Keep working with your breath each time you come back and feel as though the snow globe has been shaken.
Counting your breath may help.
Depending on the feeling of your breath coming into your body and warming you and coming out of the body,
Releasing tension.
As your thoughts come up,
Keep coming back to your breath.
As you find your mind wandering,
Keep coming back to your breath.
Now you should feel everything has become still.
You may visualize the snow globe with all of the snow has settled,
Each thought an individual flake that is piled on top of the next and the next and the next.
Try and maintain that stillness for as long as you can because you know as soon as you come out,
The snow globe will shake once more.
Enjoy the peace in this tranquil stillness.
Be with your breath and know that any time your mind feels chaotic with swirling thoughts,
All you need to do is tap into that stillness.
Find the ease in each breath to calm the mind and in turn,
Calm the body.
If you are in a reclined position,
You can lean over to one side and push yourself up to a seated position.
Once you find your seat,
Take a moment to bring your hands to heart center,
Acknowledging the work that you did here,
The stillness that you created,
The peace that you have the ability to maintain within your chaotic mind.
Take a moment to acknowledge your efforts and then flutter your eyes open.
You may bow forward to seal this practice.
Namaste.
