Hi,
I am Claire and I am welcoming you to an autumn clarity practice.
This meditation offers headspace,
A chance to find room to breathe and a gentle way to release overthinking.
Like autumn fog lifting to reveal a clear sky,
This meditation will help your mind find spaciousness,
Calm and gentle clarity.
Find a comfortable position.
Maybe you want to lie down or support yourself while you are sitting.
You can close your eyes if you are comfortable and then allow your body to settle.
You can move parts of your body so you can sink even more into your position,
Cleanse your jaws,
Move your shoulders,
Release tension from belly or hips and then notice the points of contact between your body and the surface beneath you.
Your feet,
Legs,
Buttocks,
When you are lying down maybe your back,
Arms,
Head or any part of your body that is touching the ground or support beneath you.
Feel the weight of your body and feel how your body is being held and fully supported by the earth.
Then bring your awareness to your breath and notice its natural rhythm,
The gentle rise and fall of your belly and chest.
No need to change anything,
Just observe.
Follow the rhythm of your own breath,
Where each inhale and exhale are unfolding naturally,
Simply sensing your presence in this space without needing to do anything at all except observing your breath.
Now visualize the sun in an autumn landscape and feel the warmth of the sunlight on your skin,
Let it warm your face,
Rest on your shoulders and notice it moving down your arms,
Warming your chest,
Flowing into your abdomen,
Legs and feet.
Feel the warmth spread through your whole body,
Bringing calm and relaxation.
Then bring your awareness to the wind brushing across your face and feel it move gently over your shoulders and arms,
How it flows down your body and around your legs,
Carrying a sense of lightness,
Openness and space.
Feel the movement of the wind through your whole body,
Freeing and expensing.
Now imagine your mind as a morning autumn fog,
Thoughts swirling and drifting,
Some thick and some thin.
Notice them without judgment,
Simply observing their shape and movement.
Focus on one cloud of this fog,
A single thought or worry.
Imagine it softly rising into the sunlight,
See the warm golden rays touching it and slowly the cloud begins to dissolve.
It stretches,
Thins and sparkles in the light until it disappears completely,
Leaving a small patch of clear open sky.
Now notice another cloud,
Another thought,
Imagine a gentle wind brushing through it,
Carrying it away.
Watch as it drifts further and further,
Until it's completely gone,
Leaving even more space and clarity.
Focus your attention to the clear sky above,
Open,
Spacious,
Calm.
Other clouds may still drift by,
And that's okay,
Observe them as they move,
Without trying to hold them.
Return gently to the sunlight and the wind,
And resting in their warmth and movement,
Allowing your mind to feel open,
Spacious,
Clear and calm.
Take a few breaths in and out through your nose,
And when you are ready,
Softly wriggle fingers and toes,
And open your eyes slowly,
Carrying the calm clarity of this autumn sky with you.
Thank you for joining me here.
Until the next,
Namaste.
