Allow yourself to move into a comfortable position for meditation.
You may wish to lie down for this meditation or rest your head back against a wall or pillow,
But you're welcome to position yourself any way that feels supportive.
Begin by bringing your awareness to your breath and noticing the quality of your breath.
Without changing it,
Just noticing where you're moving the breath.
Notice the sound of your breathing and the depth of your breathing.
Now allow yourself to take some deeper breaths in through the nose and out the mouth with an audible sigh.
Breathing in through the nose and out the mouth.
Twice more.
Breathing in and out with a sigh.
Begin to scan your body from head to feet,
Noticing any points of tension or stuckness.
Noticing any places that are calling for release.
You might notice certain thoughts,
Emotions,
Or attitudes surfacing as well.
And just make a note of that.
Receive the sensation or awareness,
Perhaps saying to yourself,
This is a part of what I'm experiencing.
Scanning the head,
The neck,
Making note of any areas of tension.
Maybe taking a deep breath into those areas as you scan the body.
Noticing your torso and chest.
Noticing your hips.
Scanning your legs and knees,
Ankles and feet.
And perhaps you can imagine yourself as if you were looking out over a gentle,
Snowy winter scene.
If you're not sure what this looks like or you're having any difficulty picturing it,
You could even pause the recording and find a video of snow falling.
Or perhaps replace the falling snow with the image of falling leaves.
Imagining yourself to be in a comfortable space at a comfortable temperature,
Just observing the snowy scene.
Watch the flakes of snow float down.
Each flake of snow floats from the sky down to the ground.
Where it dissolves into the ground or into an even blanket of snow.
Notice which resonates more for you.
Allow the snow to fall.
As you watch the snow in your mind's eye,
Begin to scan the body again with particular awareness of those points of tension.
Maybe recalling the thoughts or emotions that surfaced.
Each time you encounter a point of tension,
Imagine that you can attach it to a falling piece of snow.
A snowflake.
Allow it to hold the energy of that thought,
Sensation,
Or emotion.
And watch it slowly drift down and dissolve.
Continuing to scan the mind,
The body,
And the emotional body.
When you find tension or stagnancy,
Offer it to a flake of snow.
Watching it float down and dissolve.
Tension in your shoulders.
Dissolving.
Tension in the chest or heart space.
Dissolving.
Observing your abdomen and your hips.
Offering any tension towards the snow.
Letting it dissolve.
Scanning your legs.
Scanning your feet.
Notice if you're feeling any tension in your heart.
Allowing it to be held by flakes of snow.
Drifting down.
Dissolving.
Notice if you're having any thoughts that are troubling you.
Watching them drifting down.
Dissolving.
Maybe you even wish to offer your neutral thoughts.
Letting them drift down and dissolve.
Taking the next minute or so to identify any other points that are calling for release.
Feeling the energy of what you wish to release connected with a flake of snow.
Watching it float down.
Rest in the silence of the falling snow.
Feeling your energy clearing.
Feeling your tension dissolving.
Gently bringing your awareness back to your physical body.
Deepening your breath.
Remembering the sensation of tension floating down and dissolving.
As you wiggle your toes or roll your wrists.
Giving yourself a little stretch.
Welcoming yourself back.
Refreshed.
Calm.
And clear.
