Hello,
My name is Kara and I'm going to be leading you on this guided meditation today.
I'd like to invite you to find a comfortable position that allows you to feel supported and nurtured.
There is no right or wrong here,
Only what feels good in your body in this moment.
Once you find yourself there,
If it feels safe to do so,
Allow your eyes to drift closed or allow your gaze to soften so that you are able to turn your attention inward.
Beginning by guiding your attention into your breath.
Notice how your breath feels moving in and out of your body in this moment.
Spend a few breaths here,
Simply watching,
Not judging,
Not trying to change anything,
Just observing and accepting.
Having arrived in the present moment,
Allow your attention to drift from your breath and begin to land in your imagination.
In your mind's eye,
Begin to imagine that you are sitting on the edge of a burbling stream.
It is a beautiful day.
The sun is shining.
A few clouds are drifting lazily along and the temperature is exactly perfect for you.
The water in the stream is cool and clear and as you watch,
You can see tiny fish swimming along the various rocks and pebbles that line the bottom just a few inches down.
You are surrounded by trees,
Their leaves green and fragrant,
Offering you a dappled shade creating dancing shadows on the water.
You notice a dragonfly,
Its wings glimmering as it hovers near the edge of the water.
Downstream,
Not too far away,
Is a beautiful terraced waterfall.
For a few moments,
You watch as the water disappears over the edge.
Traveling down to the pool,
You know what will find at the bottom.
If the water is calling to you,
Maybe you actually move into the stream itself,
Perhaps crouching or even sitting on the rocky bottom.
If you feel more at ease staying on the bank,
Stay there.
Wherever you find yourself,
Trust that you are making the right choice for you in this moment.
As you are experiencing the water,
Allow an angry memory to surface,
A memory you'd like to let go of.
Look into your hands and see a red flower has appeared.
Set your angry memory into the little bowl created by the flower and then gently release the flower into the stream.
Watch as the flower bobs down the stream until it disappears over the waterfall.
As it disappears,
Allow the anger to disappear with it,
Trusting that it will just dissipate out into the universe.
Take a deep breath in now.
Release it slowly.
Look back down to your hands again,
This time finding an orange flower.
Allow a worry or even something you're afraid of to bubble up into your mind.
Place this worry or fear inside the small bowl of the flower and again release it to the stream.
The flower drifts slowly down the stream and teeters at the top of the waterfall for just a second before it disappears over the edge.
Again allowing the flower floating away to release your worry or your fear to the universe.
Come back to your breath.
Take a moment to just be.
When you are ready,
Invite an embarrassing memory to fill the little yellow flower that has formed in your hands.
Allow yourself to sit with the memory for only a moment and then release it to the stream.
Watch as the flower slips away,
Taking the sting of the memory with it.
And as it disappears over the waterfall,
Trust that the universe is releasing the memory with you.
Breathe.
Now invite in a peaceful memory.
Sit with it for a moment and then offer it to the little green flower that is now sitting in your hands.
Take a moment to notice if a feeling of sadness or maybe reticence is popping up for you.
Still release this flower to the stream.
Release the memory to the stream and let the waterfall take it off into the universe.
Return into your breath now.
Allow your breath to ground you in the moment.
And as you are ready,
Look down into your hands and see a small blue flower sitting there.
This flower is asking for a moment where you felt genuine love.
Allow your love to fill the flower bowl full and then offer it to the stream.
In this moment,
Realize that this act of releasing is an act of love.
Then watch the little blue flower as it disappears and it releases your love into the universe.
Invite in a deep inhale,
Releasing a slow exhale.
One last flower has appeared in your hands.
This one's purple.
Allow one of your hopes to surface now and offer it to the flower.
Maybe,
Maybe,
Little,
Little smile dance on your lips and release your hope into the stream.
Knowing now where it will go,
Let your mind's eye follow this flower down the stream and over the waterfall with you flying above magically.
Look down to the pool at the base of the falls and see all of your flowers all drifting together in a circle.
Float down to the flowers now.
Appreciate the beauty in having made this offering.
Not just in releasing the things that felt unpleasant or difficult,
But also in releasing the things that felt good.
In this act of trust that the universe will hold the good and release the bad if we can just allow ourselves to release,
To trust.
Spend another moment with your flowers.
Trust the universe to know which ones to hold onto for you and which ones to let go.
And then allow the image to fade away with your attention now gently returning into your body and back into your breath.
Invite a deep breath in through your nose and let it go gently through your lips.
Use your breath to ground you back into the present.
Use your breath to ground you back into your body.
As you slowly come back into your own space,
Perhaps it would feel good to invite in a little movement.
Maybe wiggling your fingers or toes.
Maybe rolling out your wrists or your ankles.
Maybe rocking your head side to side.
Perhaps even something completely different that just feels right in your body in this moment.
Without rushing.
Allow your eyes to flutter open if they're closed or to gently return back to focus.
Find yourself back in the world.
Live with care as you continue to return back into your space and back into the world.
Continuing to offer yourself gentleness and kindness as you return to your day.
I want to thank you so very much for joining me today.
With love and with gratitude,
I wish you peace.
