Welcome to today's meditation.
I'm Salome and I'm really glad you're here.
Now,
I don't know about you,
But the month of January really impacted my mood.
The lack of sunlight,
The rainy days,
Took me a while to realize that my gloomy state might actually be linked,
At least in parts,
To the winter weather.
So I wrote this meditation for myself at first,
Just to help me remember the beauty of the world when I can't seem to see any of it.
So I thought I'd share it with you,
Whether it's seasonal depression or anything else that is clouding your mind and your world.
I hope this helps.
Before we begin,
You might want to dim the lights or light a candle.
I know it always helps me,
Salome.
And let's begin.
Settle into a comfortable position,
Whether you're laying down or seated,
Whatever works best for you today.
Make sure to be at ease.
Let your body land exactly where it is.
We'll start with a simple breath technique.
It's just a simple tool to soften down a little more.
We'll inhale for four,
Hold for two,
Exhale for six,
And we'll do three rounds.
Start by inhaling through your nose,
And exhale out the mouth.
Inhale once,
Not just like that.
Exhale through your nose,
And then inhale for one,
Two,
Three,
Four,
Hold,
One,
Two,
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
One,
Two,
Three,
Four,
Hold,
One,
Two,
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
One,
Two,
Three,
Four,
Hold,
One,
Two,
Exhale,
Two,
Three,
Four,
Five,
Six.
Come back to your natural breathing rhythm and observe how you're feeling right now.
This practice today isn't about forcing happiness or pretending things are fine.
It's about noticing what still exists,
Even when your mind struggles to see it.
If your mood feels heavy today,
That's okay,
You're in the right place.
You don't need to feel different for this to work.
Just stay with the moment.
Bring to mind a small moment of kindness that you've witnessed.
Something simple,
Ordinary.
Could be someone holding a doll,
A gentle attention from one person to another.
Think about it,
Visualize it in your mind.
You don't need to analyze it.
Just notice how it exists in the world,
Quietly,
Naturally.
Kindness continues quietly,
Whether we notice it or not.
Now picture a baby smiling,
No reason,
No effort.
Breathe with that image of a smiling baby.
Notice how uncomplicated that joy is.
No context,
No expectations,
Just presence.
Think of someone you love.
Imagine being in the same space.
Both of you busy with your own things.
No conversation,
No interaction,
Just coexistence.
Notice how love doesn't disappear in the silence.
Love doesn't need interaction to exist.
Now extend that feeling to people you love who are far away.
To those who are no longer here but still live in you.
To the people you haven't met yet but who will one day matter deeply.
Love isn't limited by time,
Distance or presence.
You might just have to close your eyes to see it.
Bring to mind the sound of someone you love laughing sincerely.
Not out of politeness because they feel like they should,
But because they can't help it.
Think about that laugh,
That sound.
Let it lend like a familiar and very comforting song.
Let this idea settle.
There may be moments,
Maybe right now,
When someone thinks of you only,
Even if you can't imagine why.
You live in other people's minds just as others live quietly in yours.
When you think kindly of someone,
You create a small world where they're supported.
And somewhere else,
Maybe someone is doing the same for you.
This moment,
This feeling,
Is not the only version of your existence.
There are other realities where you're remembered warmly,
Where you're loved,
Where you're held in someone's thoughts.
You don't have to feel happy right now.
Just allow the possibility of this idea to exist.
Take one deeper breath in through your nose,
And a long breath out.
Thank you very much for joining me.
Hope this idea stays with you today,
And that you come back to it anytime you need it.
