"Yin Pool" Guided Meditation

This meditation uses guided breathing, imagery, and visualization to gently lead you deeper and deeper into the welcoming safety, comfort, and quiet power of your own inner sanctum: your personal Yin Pool.

Transcript

Please don't use this meditation while operating a motor vehicle,

Heavy machinery,

Or while engaged in any activity that could cause potential harm to you or someone else.

We'll begin by sitting in a comfortable position,

Preferably in a place where you won't be disturbed for the next several minutes.

You can lie down instead of sitting if you'd like,

But keep in mind that it's easier to fall asleep when lying down,

So you might want to sit for this meditation,

At least while going through it the first time or two.

Take a moment to get comfortable.

If you're sitting,

Let your hands rest in your lap.

If you're lying down,

You can let them rest by your sides,

Too.

Now,

Close your eyes and take in a deep breath,

Hold it for a count of four,

Then slowly exhale for a count of four.

Take another deep breath for a count of four,

Hold it for a count of four,

And then exhale for another four count.

Take another deep breath for a four count,

Hold it for a count of four,

And then gently exhale for a count of four.

Continue breathing gently and slowly,

Breathing in and out naturally,

Letting the breath sink to the place a few inches below and behind the navel inwardly.

Perfect.

Now,

Imagine or feel a warm,

Liquid light,

Gently and slowly pouring from the top of your head down over the rest of your head and face,

Just like a soothing,

Relaxing,

Warm shower.

You can give this soothing light a color if you like.

Maybe it's blue,

Maybe it's white,

Maybe it's purple or gold,

Or maybe it's clear without color.

However you'd like to see and experience,

This light is perfect and completely up to you.

As this warm,

Soothing,

Liquid light slowly moves down your head and face to your neck and shoulders,

Feel and sense it relaxing every muscle,

Every joint,

Every connective tissue,

Every part of your body and mind.

That's right.

Relax and continue to breathe gently and slowly while this liquid light slowly and easily flows down your body,

Melting away and releasing all physical and mental tension,

Fully and naturally relaxing your mind and body.

Any outside thoughts can simply drift away on their own now,

Like ashes in a breath of wind,

Gently pouring down your face,

Relaxing and releasing all tension in your head and face,

Flowing down your neck and shoulders,

Relaxing them deeply,

Continuing to easily pour down your arms into your hands and fingers,

More and more deeply relaxed and effortless.

Breathing down your back and chest,

Releasing and soothing them while breathing deeply and comfortably,

Gently relaxing your spine as the soothing light continues moving downward,

Deeper,

Downward.

It feels so good,

So natural to be so relaxed,

Peaceful and at ease.

You can feel all tension and tightness just melt away as this warm liquid slowly moves down your lower back and stomach area.

Notice how easily your stomach and chest areas move with your deep,

Gentle breathing,

Ebb and flow like peaceful waves,

Lazily lapping on a sandy shore in a perfect,

Relaxed rhythm.

That's right.

Breathe.

Breathe as this warm liquid light moves down over your pelvis and hips,

Relaxing and opening them,

Flowing into your lower body.

As you allow this easy,

Relaxed feeling to descend deeper and deeper down,

You might notice that it moves along with your breathing.

Each time you breathe in and out,

The liquid light becomes even more soothing,

And you can notice you're becoming more deeply and peacefully relaxed with every breath.

There's nothing you need to do.

Just breathe while the warm light slowly flows over your lower body,

Over your knees and down into your calves,

Relaxing everything as it freely moves along,

Deeper down into your ankles,

Relaxed into your feet and toes,

Deeper.

Now,

This liquid light has moved downward along your whole body,

And all physical and mental tension have simply and easily just melted away.

You are completely calm,

Still,

And comfortably relaxed.

Doesn't it feel wonderful to just breathe and be so relaxed and open?

Completely natural and effortless.

Now,

Imagine that you are at the opening of a cavern that leads to a great subterranean area.

As you move inside this cave,

You feel the refreshingly cool air and a gentle,

Warm breeze upon your skin.

The temperature is just right.

This cavern seems familiar and welcoming to you.

You are feeling very relaxed and completely at ease.

You can see the sun sleepily sinking below the horizon outside the cave as twilight quietly emerges and the external world slowly winds down for the day.

You hear the light trickle of a small stream inside the cavern,

Leading downward along a pathway of clear,

Freely flowing water.

Breathe in the cool air and the tranquil sounds of the stream.

You notice this relaxes you even more deeply than before.

You're feeling completely safe,

Secure,

Calm,

And relaxed.

There's a small boat waiting just by the source of the stream,

And you go to it and sit down inside.

It is small,

But quite comfortable,

And it feels good to just sit and rest like this.

After a moment,

And when you're ready,

You push against the stone wall of the cavern with your hand,

Feeling its secure,

Rock-solid structure,

And start the small boat moving downward in the stream,

Letting its gentle current guide you along,

Deeper into the subterranean wonders below.

As you languidly wind along down the stream's path,

You notice there are markings along the cavern wall,

And these look familiar to you too.

There are nine of them,

Spaced apart in succession,

With each marking representing a deeper level of the cavern.

You watch them come and go as you gently glide along the gently flowing stream,

Feeling completely calm and at ease.

You might even count them quietly to yourself as they pass by along your peaceful descent down the stream.

Counting backwards.

Nine.

Deeper down.

Eight.

Still deeper.

You continue breathing normally and deeply,

Sinking your breath into the area just below your navel.

Seven.

Keep going deeper.

Six.

Even deeper than before.

Relax.

Feel yourself going even deeper,

Fully relaxed,

Safe and calm.

Five.

Winding down,

Deeper down.

Four.

With each deep,

Relaxed breath,

You notice you're even more relaxed and going even deeper.

Three.

Twice as deep and relaxed as before.

Two.

Going even deeper still.

One.

Twice as deep and relaxed as before,

Feeling more peaceful,

Safe and calm than before.

You have arrived at the mouth of the stream.

You see that the stream opens into a completely still,

Tranquil pool without even a single ripple on its surface.

You notice you're no longer inside the cavern,

But have emerged into a vast meadow surrounding the serene pool.

It is night,

And the perfectly round silver moon provides the light here.

You exit the boat and step into the meadow.

In the moonlight,

You can see,

Feel and smell the tall grass and scores of flowers lazily swaying in the warm breeze.

The flowers appear to be jasmine with petals of a deep,

Dark blue.

You breathe deeply and smell their sweet,

Soothing fragrance.

It invigorates you and you feel even more calm and safe than before.

This meadow and its pool are very familiar and welcoming to you,

Too,

Just like the cavern and wall markings from before.

As you move closer to the still pool,

You watch as dragonflies play and fly about,

The moonlight shimmering on their bejeweled bodies of regal purple,

Dark blue and emerald.

This place is absolute peace,

Security and calm.

You are completely relaxed and safe here.

You notice a blanket lying neatly in the meadow next to the pool,

And you seem to recognize it.

Maybe it's a favorite blanket from your childhood,

Or maybe it has other significance for you,

And you associate it with feelings of peace,

Calm and stability.

You sit or lie down on this blanket,

Whichever is more comfortable for you,

And gently put your attention on the tranquil pool before you.

Notice how it looks like perfectly flat,

Polished obsidian.

It is completely still,

With no movement at all.

There is only the silver reflection of the moon,

Glistening atop its mirrored surface.

This pool of shining ebony and silver exudes stillness,

Tranquility and a quiet inner strength.

This serene,

Quiet inward power permeates the meadow and fills up the night sky,

Seeming to reach the silvery moon.

You feel it tangibly.

Your relaxation and calm deepen much deeper than ever before.

Breathe in this calm,

Still,

Silent inward power.

Breathe deeply and sink these breaths into the space just below your navel,

Filling yourself with the quality and power of the pool,

The meadow and the moon.

As you breathe out,

You notice that you exhale this same quality and power,

Breathing an even more of it as you inhale again.

Feel this stillness,

Feel this power,

As it now flows through you and fills your body and mind.

While you continue to breathe,

Basking in this supreme tranquility and strength,

And filling yourself with it,

You begin to notice there is no separation between the moon,

The pool,

The flowers,

The night sky,

And yourself.

With each breath,

Inhaling and exhaling,

You fill yourself with greater and greater peace,

Stillness and calm,

Now breathing in and out through the pores of your skin,

Along with your nose and lungs.

Imagine and see this perfect stillness and calm,

However it looks for you.

Feel it moving through your pores and into every aspect of your body and being with each relaxed breath.

Allow yourself to deepen your level of relaxation,

And let the feelings of peace,

Calm and quiet power build and build,

As you breathe and take in the sublime nature of this place.

When you feel those feelings most strongly,

Lightly press the tip of a finger of one hand to the tip of the thumb on your same hand,

And hold them together for a moment while inwardly saying to yourself,

Peace,

Calm,

Still,

Relax,

Or any other word that embodies these feelings in this state for you.

You can let go of your fingertip touching your thumb as this feeling lessens,

And continue to breathe and relax.

Now,

Take a few minutes to just experience whatever you're feeling,

And the tranquility and silent power of this place.

Whatever thoughts,

Feelings or emotions come up,

It's perfectly okay.

You can notice them and just let them go here.

Just continue breathing and relaxing,

And spend this quiet time however you feel is right for you.

You can let go of your hand,

And let the feelings of peace,

Calm and quiet power,

And let the feelings of peace,

And feel and relax.

You you you you you you here.

Know and understand that you can return to this place whenever you like,

Because this place of stillness and strength is within you and has always been within you.

It is yours and it is you.

There are many ways to access the feelings and sense of calm and wellness from this session and one simple way is to lightly press together the same fingertip and thumb you touched together during this session by the pool while saying whichever word or words you said to yourself then.

This will help bring back those same feelings and state and you can use it whenever you want or need to.

If you'd prefer to not be counted up but would rather rest a bit or sleep you may end the session now.

I'm now going to guide you back to regular waking awareness by counting from one to five and with each number you will become more alert and present fully present alert and wake on number five counting up from one starting to become more aware of your physical environment two starting to open your eyes three becoming more and more aware of your physical environment and surroundings four opening your eyes five eyes open fully awake alert and present stretch wiggle your fingers and toes and move your body and when you're ready go about your day.