MSQC Flowers and plants are often seen as symbols of life,
Openness,
And beauty.
They are often present for many of life's biggest moments,
In childbearing wings of hospitals,
At graduation ceremonies,
Birthdays,
Weddings,
Anniversaries,
And even funerals.
In this sense,
And due to their inherently relaxing form,
Flowers and plants can be used as powerful meditation tools.
This meditation can be helpful not only to plant lovers,
But also those who may have a hard time with stillness.
Finding objects to bring our attention to is a mindful practice that can make meditation more accessible.
In this guided practice,
We will explore our chosen plant using three different senses – sight,
Touch,
And smell.
Therefore,
It is best to practice with a living plant in order to fully engage with the senses of touch and smell.
Flowers relate very strongly to our olfactory receptors,
Which adds an extra level of stimulus to our senses.
Because of this,
Flowers often tend to provoke positive memories within us.
Let's begin.
Be sure to choose a flower or plant that resonates with you.
It could have some special meaning for you,
Perhaps grown in your own garden,
Gifted by a loved one,
Or simply brings a smile to your face when you see it.
Once you've chosen your plant,
Set it about a foot in front of you at a comfortable angle,
Preferably around eye level.
Once your plant is stable,
Find yourself a comfortable position to meditate.
Any seated or standing posture will work,
And feel free to use any pillows,
Cushions,
Or blankets to make yourself comfortable.
Before we begin to focus on the plant,
Close your eyes and settle into your own body.
Begin to consciously feel your body's contact with the ground.
Even if you are meditating inside of a house or building right now,
Connect with the earth that grew the plant sitting before you.
Imagine all the layers of flooring currently between yourself and the earth's surface.
Visualize in your mind's eye yourself,
Watching as your plant sprouts from the ground from a seedling and grows into the full-sized plant that you now have.
When you feel ready,
Open your eyes and begin to focus your gaze onto your plant.
As you look upon your plant,
Be sure to blink as often as you need.
Take a few moments to let your gaze sweep over the entire plant,
Taking in any details you wish.
Look at it as if it's the first time you've ever seen a flower or a plant.
Discover what it actually looks like.
Avoid labeling what you're looking upon.
Instead of focusing on petals,
Pollen,
Or leaves,
Rather notice the unique shapes,
Colors,
And textures present before you.
Feel its vibrant life energy.
Feel free to pause your gaze on any single feature of the plant and explore it fully with your sense of sight.
If you feel your eyes beginning to strain,
Try to soften your gaze and relax your facial muscles.
When thoughts come up,
Notice them and then gently redirect your attention to the plant in front of you,
Neither pushing your thoughts away nor indulging them.
Maybe even visualize your thoughts as fuzzy bumblebees coming to visit the plant,
Pick up some of its pollen,
And then gently buzz away to the next plant to spread life.
Notice how the light falls onto the plant wherever you've placed it.
See the shadows.
Imagine the plants in nature growing up towards the sun,
Basking in bright sunshine.
See how the light filters through the petals and leaves of your plant all the way down to the soil it's growing in.
When you feel ready,
Reach out with one or both hands and,
Using your thumb and index finger,
Begin to lightly and gently rub one of the leaves or petals of your plant.
Maybe even close your eyes again to engage fully with your sense of touch.
Don't squeeze the plant at all,
But rather allow the tips of your fingers to lightly brush against the leaves,
Being as gentle as possible.
Notice the different grooves and textures of the plant.
Trace the outline of a leaf or a petal with the tip of your finger and notice its shape.
Notice any imperfections you may feel in the surface of your plant,
But remember that it still has beauty and brings you joy.
Any imperfections are simply part of nature.
Continue to gently touch and trace any features of the plant you feel drawn to.
If intrusive thoughts rise up,
Imagine they are simply dust on the surface of your plant that you can easily brush off away from you.
Bring the hand that you used to feel your plant up toward your nose.
Gently breathe in the aromas of petals or leaves that you were feeling.
If you wish for a stronger sensation,
Perhaps lean forward to breathe in the smell of your plants,
Flowers,
Or leaves directly from the source.
If you feel comfortable doing so,
Leave your eyes closed and engage fully in the sensation of smell.
If you have any specific memories tied to this plant or to these smells,
Allow them to arise within you.
Exhale to breathe in this scent with any thoughts that come with it.
And as you exhale,
Allow the thoughts and memories to gently float away on the wind.
Repeat this as many times as you like.
When you feel ready,
Gently lower your hands back down and slowly blink your eyes open.
Look upon your plant once more,
Thanking it and offering it gratitude for its gifts of life and beauty.
As you continue with the rest of your day,
Maybe you notice that your mind feels calmer,
Your body more relaxed,
And your attention sharper.
Take time here and there to notice specific details and beauty,
Not just in flowers and plants but in any common objects that you might come across today.
Whenever you see your meditation plant,
Offer it a small smile and a silent thanks for bringing you a moment of joy.
Thank you for practicing with me today.
Namaste.
Namaste.
