Welcome to this guided mindfulness meditation.
I'm Sarah Raymond with the Mindful Movement.
Thank you for joining me.
Today I will be guiding you to be an observer of where you are in this present moment,
To slow down and go within,
To be curious about your physical sensations,
As well as your emotional well-being.
Oftentimes all it takes is stepping back from a situation where the habit is reaction.
So you can simply be aware of a moment and respond more in alignment with your true self and what is important to you.
You can see the present moment for what it is and trust the journey.
I invite you to make yourself comfortable and find a posture of effortless ease where you can be relaxed yet alert.
You may choose to lie down or sit up.
When you are comfortable,
Close your eyes or soften your gaze to bring your attention inward.
As you settle into comfort,
Bring your attention to your breath.
In a moment I will guide you to take several deep breaths,
Counting your inhale and making your exhale one count longer than your inhale.
Before you do this,
First observe the quality of the state you are in without making any changes or judging where you are.
Just check in.
Are you calm?
What is your heart rate like in this moment?
What is the depth of your natural breath?
What are the sensations you are experiencing in your body?
Are you warm or cool?
What else is your attention drawn to as an observer of your state?
After noticing your current state,
Begin to mindfully inhale and count the length of this breath.
Then extend your exhale one count longer than your inhale and practice this for the next breath.
Let go of this counting breath and allow your breathing to return to its natural pace.
And then scan your body once more.
What is there for you now?
Are there any differences in the quality of your state,
Your heart rate,
Or the sensations in your body?
Now look for anywhere that you can let go of the tendency to hold on.
Is there anywhere in your physical body that you can let go?
Or any emotions that you are holding on to,
Let them go too.
Let go of tension,
Let go of tightness or pain,
Let go of the need to control or hold your posture.
Often we are in fight or flight mode or under physical or emotional stress and we aren't even aware of it.
Today,
Right now,
I invite you to find more ease.
Can you let go of stress and welcome yourself into the rest and digest mode?
What would it feel like in your body to experience peace,
To find calm,
To be still?
Breathe this in,
Experience this right now.
This stillness,
This calm state is a time to go within.
Much like winter is a time of unseen growth,
A time of presumed dormant life or inactivity.
Trust your journey,
Trust the journey of the seasons.
Winter is a time to turn inward,
To connect with yourself,
To be curious about what is there for you.
You may sense the need to slow down,
To lower the intensity,
To rest and prepare for what is to come.
Listen to your body,
To your instincts.
What is there for you right now?
The symbolism of winter invites us to quiet the mind.
It invites us to wrap up in warmth and find stillness of our soul,
To seek out serenity.
This is a time of introversion,
Contemplation and going within.
See the still state of the life in this season and trust that there will be growth once more.
See the blessing in the quiet and calm of the winter.
See the hope for the future of the seasons to come.
As you look inward,
What is there for you right now?
Life,
Nature and every person experiences a natural ebb and flow,
An inhalation period as well as an exhalation period.
Life is the balance of giving and receiving,
Of expending energy and conserving energy.
During the winter season,
It is a time to withdraw,
Conserve and rest.
The expenditure of energy is minimal.
This is the season that we experience the longest day of the year and then the return of the light and the lengthening of daylight.
It is the season during which our energies are naturally drawn inward when we are inclined to be more contemplative.
Give yourself permission to slow down,
To dream,
To go within.
Your dreams may be blurry and not fully formed right now.
Plant the seeds of intention for your dreams.
Then open your field of awareness and look for signs.
Look for your dreams to solidify in time.
Be open to the possibilities as they arise.
As you take your winter season to rest and go inward,
Invite yourself to dream.
Dream of the person you would like to be.
Dream of the qualities you would like to embody.
Dream of your intentions.
Dream of your ideal life.
Let your imagination run wild with all your senses as if your dream came true.
Feel it in your body as if it were true.
You may see this dream,
This ideal life in your mind or simply experience the energy of this dream.
What is coming up for you now?
Breathe this in now.
Plant the seeds for this life now.
Out of these intentions and dreams will come beauty in the seasons ahead.
Out of the stillness and peace will come a balance of energy,
An exhalation period.
Be patient and listen to what your body is telling you now.
Listen to what your soul needs now.
Sit with these dreams and intentions for a few minutes longer.
Feel that they are there within you,
Preparing for the future,
Even in this time of stillness.
Take in another deep breath as you bring your awareness to the sensations of your body and the energy of your surroundings.
Sense the energy building within you once more,
Knowing that out of this time of stillness comes growth.
You have taken this time to go inward,
To dream,
To solidify your intentions.
When you are ready,
Open your eyes,
Open to the possibilities of what these intentions will bring.
Open your field of awareness.
Now trust the journey.
Listen,
Observe,
And be patient.
Look for the seasons to change,
The energy to shift.
Trust the journey.
The love and light in me honors the love and light in you.
Thank you for practicing with me today.
I hope you have a wonderful day.
