Guided Winter Meditation
In this meditation Samantha guides you through the chakras with breathwork to clear and align your energy followed by a guided visualization to connect with yourself in a snow-covered nature landscape. Come to this meditation when you feel like you are transiting the season of winter from within or around a new moon/ the start of a new cycle. Happy journey yogi. See you on the other side. PS. come to this visualization practice whenever you feel called to go within
Transcript
All right.
Welcome to your meditation.
My name is Samantha and I'll be guiding you through the next 20 minutes.
Just find a comfortable seat in a chair feet flat or seated on your mat cross-legged.
Feel the spine grow tall and invite a gentle lift to the chin.
Begin to observe your breath,
Feeling your body being breathed.
Acknowledging this gentle expansion and contraction naturally occurring in the body.
I'm beginning to take longer breaths in.
Feeling the energy traveling up the spine.
Longer breaths out,
Feeling it travel back down the spine.
Feeling these gentle winds of change ripple through your body.
Next time you inhale,
Pause at the top of the breath and hold.
And then exhale,
Follow the breath all the way down,
Down,
Down.
And then as you inhale,
Feel the breath travel back up,
Up,
Up and out through the crown of the head.
Holding the breath at the top and then exhale,
Feeling it come back in through the crown and traveling down,
Down,
Down,
Out through the roots into the earth.
Pausing at the bottom of your breath.
And then as you prepare to inhale,
Feel that energy coming back up and in through the body through the roots,
Up,
Up,
Up,
Out through the crown of the head.
Holding at the top of the breath and then exhaling,
Breath reentering the crown,
Traveling down,
Down,
Down.
Pausing at the bottom and then traveling back up,
Up,
Up.
Pausing at the top and then exhaling it down,
Down,
Down.
Beautiful.
Next time we breathe in,
We'll take that breath all the way up through each one of the chakras that reside inside of the body.
Up,
Up,
Up,
Up,
Up,
Hold.
And then as you exhale,
Feel the breath leave the crown of the head circle around your body and then reenter at the base.
Traveling all the way up,
Up,
Up.
And then exhale out and around the body.
Reentering at the base of the spine.
Breathing in,
Breath traveling up,
Up,
Up and then out the crown of the head around the body and through the base,
Traveling up.
Feeling your energy pulling all the way to the crown of the head and then breath leaving the body surrounding your being to reenter at the base.
Last round like that.
Breathing in and then exhale,
Breath leaves the crown of the head traveling around your being.
Reentering at the base.
Beautiful.
Take that breath all the way up into the heart.
Hold it here.
And then this time as you exhale,
Let the breath travel back down towards the base of the spine.
And then let the breath leave the body circling around you.
And then exhaling it through the crown of the head all the way down,
Shashonanadi,
Down through the spine,
Out the base,
Around the body,
Traveling back up and in through the crown of the head.
Exhaling down,
Reversing this cycle of breath,
Completing our Merkabah around the body.
Breathing the base,
Encompassing you to then reenter at the crown of the head.
Exhaling down,
Down,
Down.
And then feeling that breath leave the body.
Good last breath like this.
Feel it reenter at the crown of the head.
And then drop all the way down to the base.
Then turn your palms face up on the legs if they aren't already.
Maybe connecting the index finger and thumb.
Breathing in a sense of focus and concentration into this moment.
Feeling your breath naturally travel through you.
In your mind,
I begin to visualize.
Visualize yourself seated.
See yourself sitting surrounded by nature,
Yet unaffected by its temperature.
Begin to fill in your surroundings with a beautiful snowy landscape.
See this image being conjured up by the third eye where your focus resides.
Maybe there are hills or mountains,
Trees,
Grass,
Wildlife.
Is the ground that you sit on snow covered?
Is your landscape completely white?
Or is there still some color for you to absorb?
As you see your landscape coming to life,
Notice how this landscape makes you feel.
Where are you seated in this landscape?
Are you in the middle?
Are you on a hilltop with a panoramic view?
Are you by water?
Is there a stream or waterfall?
Begin to notice all of the elements present with you here.
Do you feel snowflakes?
Carefully brushing up against the body or do you see these snowflakes flurrying in the distance?
The season of winter brings a certain solace,
Stillness,
And perspective.
It blankets the earth.
It softens.
And this beautiful snowy landscape brings you peace and serenity.
As you sit here in this vastness around you,
Feel gratitude for what the season of winter brings,
Even if spring is upon us.
Allow the silence and the stillness that the season brings.
Right through your being,
Inviting an inward reflection,
A journey within.
Having winter reminding us of those pauses that we need to take in our own life,
To honor where we are and how far we've come.
Taking a pause to look around,
To acknowledge,
And to take in the beautiful scenery that surrounds you.
Notice if there are any footprints in the snow around you.
Or is your landscape offering you a blank canvas?
If there are footprints in the snow,
Are they from a human or are they from an animal?
A bird.
Recognize the footprints and notice how deep these prints are in your landscape.
Are these footprints guiding you in a new direction?
Or are they there to simply remind you that you are supported by the birds,
By the wildlife,
By the humans around you?
See now if you can begin to see yourself in this landscape from a bird's eye view.
You're able to come out the body,
Float a little bit higher,
Look around you,
Look at yourself.
Gather all the space you need from the cosmos while you're here,
While you're out of this physical body.
Take in the views and see yourself sitting in this landscape surrounded by peace and tranquility.
Realizing yourself that you can bring this same feeling or sensation into your being any moment in time.
Taking in one more view of your landscape while you're here floating above the body,
Seeing yourself,
Noticing in relation to your landscape how insignificant you are in relation to the trees,
To the mountains,
The wildlife,
To the elements.
Yet at the same time noticing how significant you are in relation to all of these things being everything and nothing all at once.
Being the elements,
Yet being in the elements.
Notice yourself beginning to float back into your seated body.
Feel yourself drop back in.
And then beginning to close the eyes,
Feeling your landscape gently disappear around you.
Bringing yourself back into your space,
Into your body here,
Noticing the air around you,
Understanding yourself of a physical body that you occupy yet remaining completely still.
Starting to feel the temperature of the air that surrounds your physical body in this moment.
Realizing yourself to come back to your breath.
The season of winter can come to us.
In many different ways.
One way is visibly through the elements,
Blanketing the earth in a white landscape.
The season of winter can also occur within us and the body is asking for rest,
For relaxation,
For space.
The season of winter can occur when the moon is in its new phase,
When it is the dark moon and there is no moon visible in the sky.
Realizing our energy inwards to reflect on our own landscape.
Recognizing all of the seasons that exist within you and around you.
Reminding yourself to take time to pause,
To prepare for endings and new beginnings.
The death of the old and the birth of the new.
Take a nourishing breath in and then exhale,
Let go of the old.
Then breathing in the new and letting go of the old.
Keeping the eyes softly closed,
Break the mudra if you haven't already,
Start to tap each one of your fingers against the tip of your thumb.
So to roll out the wrists,
Roll out the shoulders,
Bringing yourself all the way back into your physical body.
Taking an inhale,
Reaching the arms up to the sky.
And then exhale,
Pulling your hands in towards the third eye,
The space between the brow.
Sending gratitude to your higher self and to your inner vision.
And then allowing your hands to drop down into Anjali Mudra at the heart center.
All of this energy into your heart,
Love,
Gratitude,
Compassion.
I thank you for allowing me to guide you through your practice.
Be well,
Go in peace.
And Namaste.
