Pebble meditation.
We can practice pebble meditation anywhere we like.
In a bedroom,
Outside,
With your mum and dad or friends.
So it's really simple.
All you need is four pebbles and each pebble represents something in nature.
So one pebble is a flower,
One is a mountain,
One is calm water and one is space.
So if you have your four pebbles you can place them in front of you in a room.
And when we think of a flower we know that it is beautiful and fresh and open and we can think of ourselves as flowers,
As beautiful,
As open,
As fresh.
So lifting the first pebble and holding it in your hand.
So look at it and then rest one hand over the hand that holds the pebble and just hold the pebble there in both hands.
And then you can say either out loud or to yourself,
Breathing in I see myself as a flower,
Breathing out I feel fresh.
We know we have these lovely qualities in us but sometimes we just forget.
So holding the pebble one more time and closing your eyes if it feels comfortable.
Breathing in I see myself as a flower,
Breathing out I feel fresh.
And just notice how this feels in your body.
So your body might be starting to relax a little bit and you can smile to your freshness and your beauty.
And then just come back to your breath one more time.
Breathing in I see myself as a flower,
Breathing out I feel fresh.
And just follow your in-breath and follow your out-breath.
And then just look at the pebble again,
Smile and set the pebble down in front of you.
So the second pebble represents a mountain.
So inside all of us we have the strength of a mountain.
Mountains are solid and stable and calm and when we feel this inside us it helps us to be strong and helps us to be brave,
Especially brave on the inside.
And it also helps us to be strong for other people too.
So just lift up the next pebble,
Hold it in your hand,
Look at it and then rest one hand over the hand that holds the pebble and then say either out loud or to yourself.
Breathing in I see myself as a mountain and take a lovely big in-breath.
Breathing out I feel strong and solid and calm and then just let the breath breathe out.
So we know that we all have strength inside us and just seeing if we can notice how that feels,
How does it feel to be strong like a mountain.
Breathing in again I see myself as a mountain.
Breathing out I feel strong and solid and calm.
And then look at the pebble again,
Smile and set the pebble down in front of you.
So the third pebble represents calm water.
So when you see the surface of calm water you can see the reflections of the sky and the trees and when we are calm like this we can really see things more clearly.
We feel less confused and we don't feel as scared.
So take the next pebble and hold it in your hand.
Look at it and then rest one hand over the hand that holds the pebble and say either out loud or to yourself.
Breathing in and take a lovely in-breath I see myself like still water.
Breathing out I feel calm,
Still and clear.
So when we feel calm like this our troubles don't seem so big.
Just notice how this feels in your body.
And then just go back to your breathing again and follow your in-breath.
Breathing in I see myself like still water.
Breathing out I feel calm,
Still and clear.
And then set the pebble down in front of you.
And the next pebble represents space and freedom.
So when we think of space it's very exciting and if we imagine ourselves free in space we can feel really happy.
So this helps us to be free from anger or worries or fear.
So take the next pebble and holding it in your hand.
Look at it and then rest one hand over the hand that holds the pebble and say either out loud or to yourself.
Breathing in I see myself as space.
Breathing out I feel free.
We can really follow our in-breath when we breathe in.
I see myself as space and when we breathe out I feel free.
So free from all my worries,
Free from all my anger,
Free from all my loneliness or things I'm afraid of.
And just seeing if we can feel some happiness and calmness.
And then set the pebble down in front of you.
Now put your hands on your tummy and we're going to take four last breaths together.
So we're going to take one breath in as the flower fresh,
Beautiful and then breathe out.
And one breath in as the mountain,
Solid,
Strong and then breathe out.
One breath in as still water,
Calm,
Clear and then breathe out.
One breath in as space,
Feeling free,
Not happy.
