Hi,
My name is Sam Curtis and welcome to this simple meditation practice.
I've designed these as a way to connect with meditation when it feels just a little bit out of reach,
Or if you're new,
For you to explore different methods to find the one that works for you.
This one is definitely not one of my favourites because it requires imagery and I don't connect with images as much as I do with my senses.
So if you're similar,
Give it a go,
See how you get on,
Or maybe check out some others in the series that do connect with the senses or loving kindness.
So get yourself settled.
You can be seated,
Standing or even lying down.
And if it feels comfortable to you,
Close your eyes.
Take a deep breath in through the nose and out through the nose.
And do this three times.
Make sure that with each breath you are filling up your lungs completely all the way down to the base and releasing as much air as possible.
Just allow this three breath practice to refresh the oxygen in those lungs.
Wonderful.
Now,
I want you to imagine yourself sitting by a river.
Are your feet in the water or you sat cross legged on the bank?
Is it grassy or are there stones?
What's beneath you?
Can you see through the water?
Can you see the stones on the bottom of the river?
Maybe sand or not?
How does your river look?
Really flash out the details in your mind from the trees along the other side of the river bank or the view you may be able to see.
Really connect with your river bank.
And then I want you to notice just a single leaf floating along the river and watch it drift out of your vision as it goes further and further downstream.
We use this analogy for our thoughts.
So many times we will see that leaf or have a thought and we'll hold on to it so tightly rather than let it travel on down the river.
So every time you have a thought,
Know that you're human and that's perfect.
And come go back to watching that leaf float down the river.
If you have two or three thoughts come up,
That's OK.
Imagine a couple of leaves floating down the river at different speeds.
Just bring yourself back to that river bed and those leaves drifting along on the top of the water.
Here comes another one.
Just let it drift on past ebbing and flowing as the water runs until it's out of sight.
Feel the sun on your back as another one comes into focus and drifts along that river.
Feel the sun on your back as another one comes into focus and slowly drifts its way along the river and out of sight.
And we'll keep this going for a few more moments,
Watching those leaves drift on top of that beautiful water.
Fantastic.
Now metaphorically dry off your feet.
Take a deep breath in and let it go through your nose or mouth,
Whatever feels good for you.
Move your shoulders and feet in whatever way feels nice.
Open your eyes and go on about your day,
Knowing that if thoughts start to appear in your mind that you don't want,
That you can just as easily let them drift off just like those leaves along the river.
Have a wonderful day and I look forward to meditating again with you soon.
