Welcome.
Today we will be doing a visualization practice aimed at releasing feelings of built-up mental or physical stress and tension,
Resulting in a state of relaxation and clarity of mind.
Your goal and intention will be to allow you to abide in this peaceful state beyond this meditation,
Throughout your day-to-day,
Moment-to-moment experiences.
Or at the very least,
We can begin to cultivate your awareness to become mindful of when you begin to experience disturbing physical or mental feelings in stressful or anxiety-provoking situations.
By training yourself to identify the arising of these responses,
You will more easily have the ability to observe them,
Release them,
And then return to a state of peaceful awareness,
Abiding in the present moment with complete clarity of mind.
Let's begin by sitting in a comfortable position.
You can be either cross-legged on a traditional cushion or even upright in a chair.
Center your body.
Center your intention to be present for the duration of this practice.
Now,
Gently close your eyes.
We'll first take a couple of deep cleansing breaths to help begin to calm and relax the body in preparation for the practice.
Keeping your shoulders relaxed and your back straight,
I'd like you to inhale deeply through your nose and into your belly,
Deeply and slowly.
You'll pause and hold for just a moment and then exhale slowly and controlled through an open mouth.
Each time you inhale,
Gather up any identifiable feelings of tension and stress and just sigh them out,
Pushing them out with your breath on the exhale.
You can repeat this a couple of more times at your own pace.
With each breath,
Feel yourself relax a little more,
Letting go deeper and deeper,
Calmer and calmer.
Now,
Return to a normal breath,
A normal pace in through your nose,
Out through your nose.
The sensations and focus on your breath will be an anchor for your meditation.
If thoughts arise or your mind begins to wander,
Which is completely natural,
Just make note of your distraction and just do your very best to redirect your attention back to the sensations of your breathing and the sound of my voice.
Your breath is always with you and you can rely upon it as a steady grounding force throughout this meditation and your day-to-day experience.
So now just watch your breath for a few moments in and out.
Steady and relaxed.
Preparing yourself for this visualization practice.
Now,
I'd like you to visualize yourself standing at the edge of a serene and calm lake.
Now,
This particular lake is in a valley,
Completely surrounded and protected by a vast,
Majestic mountain range.
Just take a look at the mountains for a moment and the water in the lake.
The water is perfectly still and it causes a mirror-like reflection of those surrounding mountains and also the perfectly clear blue sky.
Take in the entirety of this lake with all of your senses.
Behold the grand and protective mountains,
The apparent stillness of the water,
And the beauty of that open blue sky.
Try to feel the warmth of the sun on your skin as you admire the slight glittering sparkle that it gives to the water as you gaze upon it.
You are already beginning to become one with this calm,
Peaceful,
And serene landscape in your mind.
It gives you a feeling of safety and you feel at peace in this place.
This is your place.
Breathe in the calm air and breathe out the calm air as you absorb the strength of the mountains and the serenity of the inviting water.
Now,
Naturally,
Almost instinctively,
Take a few steps toward the water.
Then as you step your feet into the shallow edge of the lake,
Feel the relaxing sensation of the warm water rise slowly around your ankles as the soles of your feet and toes sink slightly into the soft,
Silky sand.
The calm water ripples gently with your presence,
But then once again settles to stillness.
As it settles,
The warm water has the almost mystical effect of immediate relaxation and release of tension in the part of the body that it envelops.
Feel each toe relax along with the soles of your feet and the connective tissue between all of the small muscles and bones that support them.
Step slightly further into the water.
And as you do so,
You feel the same effect on your ankles,
Calves,
Shins and knees.
Feel all of the tension let go and your muscles relax and release.
As you step a bit further and the water rises and surrounds your upper legs,
Your muscles begin to feel so relaxed,
So free of tension that they just slowly give way,
Allowing you to deliberately and safely fall backward into the warmth of the water.
Now floating and supported by the soft,
Warm water.
Allow each part of your body to mindfully and effortlessly relax as you move your awareness throughout.
The water drawing out any remaining tension or feelings of stress.
First be aware of how your hips,
Lower back,
The length of your spine and torso just begin to relax and let go.
And then each shoulder and the length of each arm,
Your elbows,
Forearms,
Right down to the tips of each one of your fingers.
Feel the warmth of this healing,
Calm water on your neck.
And as the water envelops your head and scalp,
Feel these parts relax and let go,
Even deeper than before.
And feel your face smile with contentment,
Peace and relaxation.
A feeling of joy washing over you with the warmth of the water.
The water begins to still once again,
With you floating peacefully and with ease on the surface.
Feel how it's almost as if you have merged and become one with the lake and the sun and the calm air.
Feel how there is actually no true separation between you and these elements.
Just the sensation of complete oneness.
It's this feeling,
Floating in the stillness,
Protected and safe by the mountains.
You are in a place of safety and serenity,
At peace and relaxed,
No matter what is going on in the outside world.
Your mind is clear and at peace.
In this place,
There is no attachment to the effects of any turmoil you may be experiencing.
You are in a clear,
Calm,
Open space of safety and serenity.
Embody these sensations and peaceful feelings as you float in stillness for the next several minutes.
Now,
You are at total peace within your mind and within your body.
You are in a heightened state of mindfulness and awareness.
You are able to maintain peace and clarity of mind when you return to your place of being at the end of this visualization.
And know that at any time,
Should you encounter a difficult situation or detect arising feelings of stress,
Anxiety,
Or even fear?
You can just close your eyes and return to this place in your mind.
See yourself floating on your lake,
Protected by the safety of the strong,
Solid mountains.
Watch any stressful ripples in the water of your lake return to stillness,
Leaving you calm and at peace once again.
Rest in the stillness of this lake,
Focusing on the sensations of your breath for these last few minutes.
And then you may open your eyes at the sound of the bell or just continue to abide in this stillness for as long as you find useful.
Farewell.
You you you you you
