Close your eyes,
Get comfortable,
And start focusing on your breath.
Make sure there's no artificial lights on and your environment makes you feel safe and loved.
Naturally,
Breathe in through your nose,
Maybe feeling your belly and chest expand.
Hold it there for a couple seconds.
When you're ready,
Begin to breathe out,
Slowly exhaling.
Make this longer than your inhale.
Do this on your own three more times.
Don't force your breath,
Just allow it to flow without judgment.
Allow your breath to do what it's supposed to do.
Just admire it for the gift it is.
Imagine yourself now sitting by a peaceful stream.
Visualize clear water moving gently over smooth stones,
Moving calmly through the landscape.
You can hear the soft,
Pleasing sound of the water as it moves over rocks and around bends.
Allow yourself to smell the fresh air.
This untouched segment of nature is reserved just for you.
Each breath you take,
Feel yourself more connected to the peacefulness of the stream.
The soft earth below you is there to support you and provide you whatever guidance you might need in this moment.
As you sit by the stream,
You notice this small pebble stuck fighting the current.
This pebble represents your anxieties,
The worries,
Tensions,
Unease you might be carrying.
It's not the sum of who you are,
But right now it's part of your experience.
Pick up the pebble and feel the weight of it in your hand.
Notice its texture.
Is it hard or soft?
What's its temperature?
Does it feel warm or cold?
Anything else that might stick out to you that's memorable about this pebble?
Things like its color,
Maybe its size?
If you feel like you've truly gotten to know this pebble,
Grip it firmly in your hands.
Start to squeeze it as hard as possible.
Really give it all you've got.
Feel the pressure build up in your hands.
Harder,
Harder,
Harder,
Then release.
Recall that the pebble is just a pebble and your anxiety is just anxiety.
With the proper guidance,
The pebble can again float freely in the stream.
When you feel ready,
Gently place the pebble into the stream.
Watch as it drops into the water and begins to float downstream.
See how the current takes it away,
Slowly but surely,
Further from you.
As the pebble floats,
Feel the weight of your own anxiety lighting,
Drifting away with the current.
With each passing second,
Notice how the pebble moves further and further away from you and with it,
Any tension or worry that you've been holding on to is able to drift with it.
Now simply sit by the stream and watch the water continue to flow.
The stream is constant,
Calm,
And steady,
Much like your own ability to find peace in this present moment.
Notice how the water moves around the stones,
Not holding on to anything,
Just flowing naturally.
You too can let go,
Just like the stream,
Letting thoughts and anxieties come and go without attachment.
As you continue to watch the stream,
Turn your focus to your breath.
Breathe in,
Feeling the calmness of the stream entering you.
Breathe out,
Letting go of any remaining tension.
With each breath,
Feel yourself becoming more grounded and centered,
Just like the steady flow of the stream.
Be here as long as you need.
When you're ready,
Close the practice.
Take a few more deep breaths.
Open your eyes and return to the present moment.
Notice any changes in your body and mind after letting go of the pebble and observing the stream.
Carry this sense of calm and release with you as you move forward through the rest of your day,
Knowing that you can always return to this peaceful stream whenever you need it.
