Welcome to this short guided meditation.
You can sit down or lie down,
However you're comfortable.
It might be a good idea to have a glass of water close by.
We'll be focusing on some breath work to begin with,
And then a quiet visualization.
If you follow,
Wonderful,
If you get distracted,
It's fine.
Just bring your attention back gently each time.
Don't worry too much about meditating perfectly.
Towards the end of the meditation,
I'll say that I'm going to stop talking,
And then I'll stop talking.
You can stay in the meditation as long as you want.
We start just by bringing our attention to our breath.
Notice the rhythm.
The pattern.
The sound of your breath.
Be aware.
Pay attention.
Feel the air as it comes in.
Feel that breeze,
That gentle cooling flow.
As it comes,
As it goes.
Notice your breath becoming incrementally slower,
Deeper.
Slowly,
Gently,
Breathing in,
Breathing out.
Slowly,
Gently,
Breathing out.
Slowly,
Gently,
In.
And slowly,
Gently out.
Breath comes,
Breath goes.
Thoughts come,
Thoughts go.
Those thoughts arise.
Observe them.
Note the form they take.
And let them go.
Drift away.
Bring your focus back each time to your breath.
Your breathing becomes slower,
Calmer.
Deeper.
Thoughts come,
Let them come.
Let's go.
Like clouds in a clear sky,
Thoughts appear,
Drift with the wind,
And are gone,
Leaving only a pure sky.
See the clouds above you appear,
Spiral,
Disappear.
A cool wind rustles in place between the pine needles.
A warm summer scent of pine drifts past on the breeze.
Somewhere,
A stream is bubbling,
Tumbling.
A clear silvery sound of water threading through rocks.
Smooth,
Well-worn pebbles on the stream bed.
Follow the sound.
Hear the pine needles crunching underfoot.
The stream is closer now.
That cool,
Clear sound.
Water playing over rocks,
Finding its way through the forest.
Seeking the sea.
Fragments of birdsong reach you through the thick trees,
Branches.
Bringing your attention back each time to the stream,
The flow.
Through the warm air,
Heavy with pine scent,
You glimpse it.
For the first time,
This stream,
This calm brook,
Silver thread through the hearth of the forest.
The sound is louder,
Clearer.
Thoughts come.
Thoughts go.
Let them go.
Bring your focus back each time to this clear stream.
Indianm Follow the stream.
See the bubbles,
The eddies.
Untouched,
Unknown.
The stream follows its own clear path.
It grows,
It widens,
Becomes a river.
Follow it down as it stretches,
Expands lazily.
A deep,
Cool,
Clear river.
There are fewer trees now.
The river spills out onto the plain.
The sky broadens.
It rises to a far horizon.
The river deep runs on.
Thoughts come,
Thoughts go.
Bring your attention back each time,
To your breath,
To the river.
The sound of your breath,
The flow of the river.
It widens.
You can barely see the other shore.
Slower,
Deeper.
It becomes a lake.
Movement is barely noticeable.
You walk down to the shore.
See the water.
A few small fish weaving through,
Approach the surface.
Slutter and shimmer,
Ripples spread around them,
Dissipate and are gone.
The surface regains its perfect smoothness.
You see the reflection of the sky.
The clear,
Pure sky.
Clouds appear.
Drift,
Grow,
Diminish,
Fade and are gone.
The clear,
Smooth surface of the lake is untouched.
You step out.
Feel the water between your toes.
It is cool.
Step further.
It supports you.
Step out.
Let the lake hold you.
Let it carry you.
You float,
You drift.
The lake is cool,
But the sun is warm on your skin.
You are at peace,
At ease,
In balance.
The sky above you opens out.
Clouds appear and disappear.
Bring your focus back each time to this water,
This sun,
This sky,
This breath.
The lake shore is invisible now.
The lake seems endless.
But you are supported.
Freed by the lake,
Warmed by the sun.
You drift.
Calm.
Pure.
Endless.
Thoughts come.
Thoughts go.
You drift on.
Free.
Endless.
Complete.
Come and findFuturesey.
Ointles.
Com Like a drop of water,
Like a drop of water.
Rejoining the endless lake,
Unbounded.
Like a cloud fading into the pure sky,
You are endless.
You are at one.
You are complete.
No shore,
No boundary.
Supported by the water,
Warmed by the sun.
That light that shines on you,
That warmth,
That support,
That endlessness.
It comes from within you.
In a few moments,
I'll stop talking.
But this warmth,
This calm,
Slow tranquility,
This comes from you.
You carry it with you,
Within you,
Always.
You can stay in the meditation as long as you like.
