Welcome to the stay with yourself inner peace meditation.
Start by laying comfortably on your back with your hands resting at your sides and the back of your body supported by the floor.
You are welcome to use blankets and pillows under your knees or feet for optimal comfort.
Close your eyes and take three deep breaths in through your nose and out through your mouth.
With each inhale imagine your tummy is an empty balloon being filled with air and with each exhale imagine your tummy softening as you release tension.
Let your body become heavy and relaxed with each exhale and allow your heart space to soften and open.
I want you to imagine that you are standing on the edge of a gorgeous mountain lake.
Notice what you see.
Notice the temperature of the air.
Notice what you hear.
Notice what you smell.
Notice what the ground feels like beneath your feet.
And just take a moment to breathe in the beauty.
The beauty of the mountains and the trees reflecting off the lake's surface.
Breathe deeply and take in the fresh mountain air.
Slowly start walking toward the water's edge.
And stick your feet in and notice the temperature of the lake.
Continue walking slowly into the lake until you are about thigh high.
And then you can slowly turn around,
Lean back into the water and float and allow the lake to carry you to the center of itself.
And float on the surface of the lake.
Feel how the water feels around the edges of your body.
Notice the water as it moves around the back of your neck and your hair floats out behind you.
Notice the sun.
Bright and warm on the front of your body.
And the lake cool and soft against the back of your body.
And let yourself breathe and relax and be held as you float on the surface of the lake.
Next,
I want you to notice that the edges of your body are beginning to soften.
And soon your hands and feet disappear.
Your arms and legs.
Your chest.
Your head.
Your face.
You have melted like an ice cube onto the surface of the lake.
And you are now the surface of the lake.
Rest here as you notice how the sun hits your surface and sparkles.
Notice the water bugs that are hopping across your surface.
Notice the mountains and the trees reflecting across your surface.
How you absorb images and reflect them back.
Notice how the breeze causes your surface to ripple.
And how animals come to drink at your edges.
And allow yourself to just float and be comforted as the surface of the lake.
Next,
Start moving your awareness into the deeper layers of the lake.
Bring your awareness down farther and farther as you move toward the bottom of the lake.
Notice how things become a little dimmer.
The water becomes a little cooler.
The atmosphere a little stiller.
Notice how the light shines through the surface of the lake and is diffused as you get deeper toward the bottom of the lake.
You have now found yourself at the bottom of the lake.
You are now the center of the lake,
Resting in stillness.
Notice how peaceful it is down here.
How quiet,
How uninterrupted,
How soothing and tranquil it is at the bottom of the lake.
And as you look up through all those layers at the surface where you just came from,
Notice how busy it seems up there with the ripples and the shimmering water and the water skimming bugs.
And if there's any more activity that you're still holding on to from the surface of the lake,
Release it now.
Release it like an air bubble and watch it rise to the surface of the lake and join the activity up there where it belongs.
You can release it like a leaf and watch it float slowly to the surface and watch the surface carry it away in its activity.
As you rest here in beingness,
In peace,
In stillness,
At the center of yourself,
At the center of the lake.
And as you are here,
Just take some time to notice how you are feeling,
To notice if there's anything that needs to be healed or touched or soothed by the stillness here,
By the dimness.
And let yourself release anything you're holding on to and surrender to the peace,
The tranquility,
The stillness.
And when you are ready,
Slowly move your awareness back up through the layers of the lake until you have once again joined the activity at the surface.
Notice that the edges of your body are beginning to materialize,
Your head and chest,
Arms and legs,
Hands and feet.
And soon you are floating once again,
A solid being.
From here,
Bring your awareness back into this room,
To your body supported on the floor.
Bring with you the tranquility and the peace from the bottom of the lake.
Carry it with you at your heart center always and know that you can go back there anytime.
You can begin to wiggle your fingers and toes.
Rock your head from side to side.
Slowly waking up.
Roll onto your right side and take several deep breaths as you prepare to sit up.
And when you are ready,
Come into a sitting position with a tall spine and continue to breathe those deep breaths of peace and stillness and relaxation.
And notice how you feel.
Then when you are ready,
You can slowly open your eyes.
Thank you for sharing your meditation practice with me.
May you stay with yourself in peace and tranquility today and always.
You are welcome to continue sitting in meditation for as long as you would like.
For now,
I will leave you here.
Thank you.
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