Sit in a comfortable position and close your eyes.
Allow your back to be straight yet relaxed.
Relax your brow and your jaw.
Feel how your shoulders drop,
How your muscles soften with every exhale.
Bring your attention to your breath,
Without trying to change it,
Just observe it.
Inhale deeply through the nose,
Exhale slowly through the mouth,
Releasing any tension.
Each breath anchors you more and more in this precise instant,
Here and now.
Now,
Imagine that your mind is like a huge canvas,
A painting full of shapes,
Strokes and colors.
Observe this canvas.
Imagine that every stroke of vibrant colors,
Every scribble or shape represents your intertwined thoughts and worries.
Allow everything to be without judgment,
Because everything is fine just as it is in this moment.
Now,
Imagine that you have in your hands a large,
Soft brush soaked in a pure,
Serene and bright white paint.
With every exhale,
Bring that brush to your mental canvas.
Now,
With a wide and gentle stroke,
Begin to paint over all those scribbles,
Over all those colors.
Feel the softness of the brush,
The purity of the white color that covers and unifies.
Paint the entire canvas,
Gently erasing the chaotic,
Creating a space of absolute calm.
Now,
Your mental canvas is immaculate,
White,
Serene and expansive.
Stay observing this pure white,
This emptiness full of potential and peace.
Feel the stillness that emanates from this clean and bright space within you.
Breathe deeply into this whiteness,
Inhaling calm,
Exhaling any residue of tension.
You are at peace with this canvas of serenity within you,
A space of pure presence.
Thank your mind for giving you this moment of stillness and clarity.
Now,
Bring your attention back to your breath.
Inhale the air around you,
Exhale the calm you have cultivated.
Feel your feet on the ground,
Your hands on your legs.
Begin to gently move your fingers and toes,
Waking up your body.
When you feel ready,
You can gently open your eyes.
Carry this feeling of a blank canvas,
Of peace and clarity with you throughout your day.
Thank you for meditating with me.
