Hello,
I'm Sam.
This is a simple meditation designed to let you be fully present in the moment and let go of anything that might be on your mind.
The first step is to assume a comfortable position.
Maybe sitting up with a straight spine,
Maybe laying down,
Maybe lean back in your chair.
Whatever is comfortable.
Now let's do a quick body scan.
First,
Relax your scalp,
Your forehead,
Your ears,
Nose,
Eyes,
And jaw.
Relax your neck,
Your shoulders,
Down your arms,
To your wrists and fingers.
Relax your chest,
Still calmly breathing.
Relax your upper back,
Your sides,
Your solar plexus and belly button.
Relax your lower back,
Hips,
And pelvis.
Your thighs,
Your knees,
Your calves,
Ankles,
And feet.
And finally,
Down to your toes.
Let's just sit in this relaxed state,
With all of the tension and stress flowing off of our sphere of influence,
Like water down the window pane.
Now I want you to imagine that you are floating in the middle of a wide river.
The temperature is perfect.
The shore is far away,
But you know you could easily get back to it when you want to.
You are floating easily in this river,
With your chest slightly pointed upwards,
Your hands and face catching the radiant sunlight coming from above.
The water is just deep enough to keep you fairly upright without dragging,
But you know you could stand at any time.
The river is moving,
But not urgently.
There are no rapids or bends.
There are no rocks below,
Only smooth,
Soft pebbles and sand.
You are floating in this river,
Gently carried along with the sands of time.
You are the river.
Now I'd like you to muse on this for a few moments.
Every single moment is its own entity.
Every single entity exists for just a split second.
And every single event that you have ever been part of is just one moment.
Just one entity.
This river we are floating in is never the same.
The water that we drift in is constantly changing,
Mixing,
Moving downstream.
Sometimes a cloud will come and pick up some of the water and pour it somewhere else.
We may turn netty or fall head first off of waterfalls,
But the river is never duplicated.
Therefore,
Grabbing a single wave of this river is fruitless.
Not only can we not tangibly hold a wave or a certain drop of water,
But we can't dictate where it will go next.
This river is our life.
With this in mind,
Let's practice.
I want you to clear your head and float downstream.
Thoughts may appear and tickle at the back of your brain.
Try and see these thoughts as waves or branches floating along.
Maybe see them as a water bug or a bird taking off from the shore.
See them come.
Let them in.
Feel them swirl around your body.
Maybe they come closer for a while,
But eventually they'd drift away.
Let them drift.
Watch them go.
You are just the river.
You're floating along,
One moment at a time,
Feeling the sunshine on your face and the smooth currents underneath your limbs.
Stay in this place for a few minutes.
I'll watch the time.
Don't forget to breathe.
Goodbye.
You are the river holding on to one wave as fruitless.
You are the river holding on to one wave as fruitless.
Be the water.
Let it go.
Remember,
You can always come back to this place anytime you desire.
Have a great day.
Let it go.
Let it go.
