Many people are experiencing our current world in a great state of flux,
Which understandably creates a feeling of unease.
As a result,
We may become similarly out of sorts and fearful,
Unsure of how to hold space in the changing world around us.
We may notice ourselves responding to things in constricted or defensive ways,
Perhaps just going through the motions of daily life.
We may disconnect from what it feels like to be open and express easily.
Today,
We're going to tap into some visual elements that may help encourage us to regain a feeling of inner freedom and ease.
Through the imagery of visualization,
We'll explore three images to help encourage an openness and groundedness in our being as we move about the world.
Then we'll meditate.
To begin,
Stand for a moment.
For a minute or two,
Gently shake your body,
Letting go of any disturbances from head to toe.
Just let anything go you don't need to carry within you.
As you move,
Let out some sound using the vowel ah.
Just shake,
Shake,
Ah.
Good.
Now sit comfortably,
Hands placed lightly on your lap,
Palms upward.
When sitting,
Try to have some space between your spine and the back of the chair if you're seated in a chair.
You may also sit in lotus position on a mat or on the ground if you prefer.
Close your eyes.
Next,
We'll take three long,
Deep breaths through the nose.
As we do,
We'll hold each full breath for a moment,
Then release fully.
As you release,
Try to rest for a moment within your heart space at the end of each exhale.
I'll do this with you.
One.
And rest in your heart space.
Two.
And rest in your heart space.
Three.
And rest in your heart space.
Now,
We'll visualize as we breathe in and out.
Comfortably.
The first part of this visualization is that of a flower,
To hold the image of a flower in your mind's eye.
Any lovely flower that comes to mind,
A rose,
A peony with its changing colors,
One with an array of delicate petals.
Can you see one?
Notice,
What is the essence of this flower?
Do you see how light its presence is?
How it unfolds in the atmosphere gently?
Imagine what qualities you can absorb from this flower that bends toward the sun easily,
Shining toward it.
It has an effortlessness,
Doesn't it?
It practically floats in the air suspended,
Opening to the sun and bringing lightness to the environment.
As you sit and focus with your eyes closed,
Can you view your heart as this flower,
Flowering open with each breath,
Extending towards the sun?
With each breath extending all around you.
Breathing into your heart space,
Feeling lightness bloom in your body.
As you breathe out,
Imagine that you are blossoming outward with the gentle openness of a flower.
You might even consider your spine like the pistol of a flower,
The center part of the bloom.
Imagine your fingers,
Toes,
Limbs,
The vertebra of your spine like petals that open and emit energy,
Just like the flower.
Breathe in,
Breathe in and breathe out all your color and life.
Be inspired by the flower's lightness of being.
Now let's move on to a different kind of imagery,
That of a still mountain.
Like the flower,
You also have this energy within you to be still and grounded like a mountain.
Can you see the image of an expansive mountain in your mind's eye?
How rooted it is to the earth,
How undeniably present it is to all who behold it.
It's impressive,
It's majestic.
Can you absorb its core strength too in your body now?
Can you feel your body as a mountain?
Breathe in the mountain's strength,
Its presence.
Breathe out with the strength of the mountain that's within you,
How stable and calm this sense is.
Anything that flutters in the vicinity of the mountain,
Birds,
Trees waving in the breeze and so on,
It holds steady.
With eyes closed,
Where can you find this stability in your body?
Grounded in your lower torso,
In the stillness of your heart?
Anytime you feel ruffled or flustered by an argument or turbulence around you,
Simply breathe in and be the image of the mountain you now sense within.
Breathe out from the same solid state of deep sleep breathe out from the same solid state of deep calm,
Unflappable peace and the mountain's energy will become part of you in that moment.
Now our last image,
That of gracefully flowing water.
Water can flow from a small trickle to a steady stream in larger waves and currents,
Can you see it?
Water has dynamic motion and even has the capacity to wear away rock with its lapping movements.
It has an undercurrent of vibrancy that keeps it moving to its next destination.
As do you,
Even in moments of stillness,
You have the liquid ease of water coursing through you,
Moving life through you as life evolves within and around you.
In the fluidity of your bodily sensations and changing emotions.
As you breathe in,
Can you feel breath flowing to you with the ease of water?
As you breathe out,
Do you feel an easy flow of breath outside of you?
While you remain seated and still,
Life is compellingly alive and coursing around and through you.
Ever flowing,
View yourself too as free as water is right now.
Can you sense your chest rising and falling,
Feelings rising and falling too?
Floating upwards and outwards as you breathe in and breathe out.
Breathe in and breathe out.
Can you feel life streaming through you from head to toe?
Whenever you feel stressed and find yourself rushing or disengaged from your body's movements,
Remember how water energy can bring ease and flow into your awareness and being.
Aspire to bring natural grace back into your body and move with change while in a state of awareness and non-resistance until you move with ease once more.
As we move into our meditation now,
Keep lively in your imagination the many aspects of these three images that appeal to your inner self.
You can recreate them again anytime you wish.
For our meditation,
We'll continue to breathe in and out deeply and add a simple mantra,
Which is I am.
Today,
You've been the flower,
The mountain and the flow of water,
Which now add to the fullness of who you are as part of all that is.
Let's begin.
I am.
I am.
I am.
I am.
I am.
I am.
I am.
I am.
I am.
I am.
I am.
I am.
I am.
I am.
I am.
I am.
I am.
I am.
I am.
I am.
I am.
I am.
I am.
I am.
Continue as long as you wish and enjoy.
