My name is Tanya Peele and I am a photographer,
A mindfulness teacher,
And the creator of Zen Behind the Lens.
The intention of this meditation is to create space,
Space between you and the thing or situation that's causing you stress.
In this meditative space,
You will connect with your inner stillness.
The Bible tells us there's a time and a season for all things.
This is your time to focus on being and not doing,
For it is in the doing and the busyness of everyday life that often causes us the most stress.
It is now time for you to pause,
To breathe,
And to be still.
For this meditation,
You will need a camera.
Any camera will do,
So it can be your cell phone or a DSLR if you have it.
And you'll need to go to a quiet place in nature where you can spend a few moments alone and undistracted.
This can be a park,
Your backyard,
Or just a step outside.
Stand or sit if it's more comfortable for you,
With your feet planted firmly against the ground.
Extend your arms down by your side.
Hold your camera comfortably in one hand at your side.
Close your eyes,
Or if you prefer,
Just simply soften your gaze.
Relax the muscles in your neck by leaning your head from one side to the other side.
Now move your head up and down.
Roll your shoulders forward and backward to ease tension.
Physical tension is the most common and obvious physical symptom of anxiety.
Begin to ground yourself in this space you're in,
Releasing tension and bringing your awareness to your senses in this very moment.
Feel the earth under your feet,
Lovingly supporting you.
Tune your ears to any sounds that you hear.
Awaken your nose to any smells in the air.
The nose is the beginning of your respiratory system.
The system that allows you to breathe.
Feel yourself becoming more and more present and focused on the here and now.
The earth that you're standing on is a living entity that is also fully present.
I invite you to inhale the presence of the earth into your mind and body.
Let your breath connect with the breath of the earth.
Take another deep breath in through your nose and hold.
Notice the sensation of air as it connects the back of your throat.
Exhale slowly.
Inhale again and hold the breath.
Notice the rising of your diaphragm.
Exhale again slowly.
Repeat another inhale and exhale,
Feeling yourself becoming more and more calm.
Now slowly open your eyes or bring them back into focus.
Notice the colors,
The textures,
The shapes,
And angles of light in your view.
Stay with your visual experience,
Noticing every detail as if seeing it for the very first time.
Raise your camera,
But resist the urge to take a picture right now.
Be mindful of your stillness.
Peel back the preconceived filters that your mind uses to name or judge the things that you see.
Wait.
Breathe.
Be still.
Continue to observe your natural surroundings with fresh eyes.
When a subject attracts your eye or connects with your energy,
You will know.
For then it is the time to make your image.
Raise your camera and shoot.
Focus your body's attention on your pacifier.
Control your близness.
In this moment and in the next.
Namaste.
