Welcome to this calming meditation.
This practice will help you slow down,
Soften your breath and connect to a sense of lightness and peace as if you were gently floating on a lily pad cradled by the stillness of a quiet pond.
So begin by finding a comfortable seated or lying position.
Let your body begin to soften.
Let your hands rest easily.
Your face relax.
Your shoulders drop.
And if it works for you gently close your eyes.
Take a slow breath in through your nose.
And release.
Again inhale and exhale.
Let's do that once more.
Inhale and sigh it out,
Letting go.
Now return to a natural rhythm of breath.
Just watching it.
No need to change it.
Let your breath be your anchor.
Soft and steady.
Now imagine yourself in a beautiful natural place.
You're standing at the edge of a tranquil pond.
Surrounded by soft grasses and reeds swaying in the breeze.
Maybe you can hear birds singing or dragonflies buzzing or the gentle ripple of the water.
The surface of the pond is smooth like glass and it's dotted with bright green lily pads.
The sunlight reflects in golden patterns across the water.
Now take a slow breath in.
And as you breathe out imagine yourself beginning to shrink.
Getting smaller,
Lighter,
More delicate.
With each breath your body becomes smaller still.
Until you're just the right size to lie on top of a lily pad.
So gently step onto one of the lily pads.
Feel it supporting you.
Springy,
Soft,
Strong beneath your body.
And lie down and completely relax.
Allowing the lily pad to cradle you.
You're floating and the water is holding you.
There's nowhere you need to be.
Nothing you need to do.
Feel the sun warming your skin.
A soft breeze brushing your face.
You are safe.
You are held.
You are weightless.
Let your breath become gentle and slow.
Inhaling,
Feel your chest softly rise.
Exhaling,
Feel yourself sink even deeper into peace.
Like the lily pad rising and falling gently with each ripple of the pond.
Your breath flows in and out.
There are water lilies blooming beside you.
Opening slowly to the sky.
The air smells fresh and earthy.
Everything is in balance.
You belong here.
You're part of this stillness.
Let yourself be nourished by the calm.
Let your ankles release.
Let your knees release.
Let your hips release.
Release.
Your shoulders release.
Your elbows release.
Wrists release.
Let your whole body release.
You are light.
You are peaceful.
You are supported.
And you are safe.
Let everything release.
Let go.
Now bring your attention back to the breath.
Gently notice the rise and fall of your body again.
You might imagine yourself growing back to your full size but still carrying with you the peace of the pond and the lightness of the lily pad.
Take a slow breath in and sigh it out.
When you're ready wiggle your fingers and your toes.
Gently open your eyes.
Carry with you the stillness of the water throughout your day and have a wonderful day.
