February can be a challenging month for many in the Northern Hemisphere.
The cold lingers,
The days are still short,
And sometimes the weight of the season settles not only in our bodies but in our hearts too.
Perhaps you are here looking for hope,
Because something difficult is happening in your life,
Or in the lives of those you love.
Or maybe you can't help but feel deeply the suffering that is ever-present in our world.
Whatever has brought you here today,
Welcome to this meditation for hope.
While the dark and icy grip of winter can feel endless,
If you look beyond the bare branches of the trees and allow your gaze to drop down towards the earth,
You may begin to notice something quietly miraculous.
In my garden in Scotland,
The first snowdrops are appearing.
Early crocus and narcissus are pushing their way through the frozen ground,
And tight buds of deep red and soft white hellebore are gathering themselves,
Almost ready to open.
February 1st marks the halfway point between the longest night of the winter solstice and the welcome arrival of the spring equinox.
It is a time for hope.
So today we tune into this quiet yet bright energy.
Just like nature as it prepares for spring,
We can open our hearts and minds,
Inviting the heaviness to lift,
Creating space and light within.
Not rushing to fill it with wants and desires,
But simply resting in the possibility of what may come.
So if you're not already settled comfortably into your seat,
Do so now and find support where you need it,
So that might be cushions under your hips or knees,
Or maybe something behind you.
Let your spine rise naturally and your shoulders soften.
Your hands can rest easily in your lap or on your knees,
Or they may even find their way into a familiar mudra,
Connecting with the energy of the fingers and thumbs.
If it feels comfortable,
Allow your eyes to close,
Or soften your gaze downward.
Take a slow breath in through the nose,
And a long,
Unhurried breath out.
Again,
Breathing in,
And gently releasing.
Let's take a moment just to connect with our body here.
Take your attention to the very top of your head,
Feeling the air above you,
The space around you,
And let it slowly drift down past your face,
Softening as you go the forehead,
The eyes,
The jaw,
Down to the neck and the shoulders,
Awareness in your arms,
Your hands and fingers,
Taking your attention to your chest and upper back,
Your belly and lower back,
Feeling your hips and legs,
Your knees,
Calves and feet.
Becoming aware for a moment or two of where your body is connecting with the support beneath you,
Whether you're on the floor,
In a chair,
On a bed.
Allow yourself to feel held.
Bring your attention to the natural rhythm of your breath.
There's no need to change it,
To deepen or control it,
Just noticing.
Notice the inhale arriving,
The exhale leaving.
You may be drawn to sound,
Sensation,
Aware of the body rising with the inhale,
Softening with the exhale.
Staying with this mindful presence with your breath,
Aware of each inhale and each exhale.
And if your mind wanders,
Perfectly normal,
It's okay.
Each return back to the breath is an act of kindness.
Now gently bring to mind anything you might be carrying,
Expectations,
Wishes,
Plans,
Hopes.
Without judging them,
Can you notice how they feel in your body?
As you bring them into the mind,
Are you feeling tension,
Pressure,
Excitement?
Even a subtle sense of leaning forward into the future.
Silently say to yourself,
I release the need for life to be different in this moment.
I release the need for life to be different in this moment.
Let these words settle gently.
Hope does not require control.
Peace does not require certainty.
Let your awareness move to the center of your chest,
To your heart.
And I invite you to imagine in any way that feels natural to you,
A soft white light resting here.
Not sharp or dazzling,
But warm and steady and quiet.
A light that carries qualities of care,
Kindness,
Compassion.
We're going to use our breath to nourish this light.
With each inhale,
Can you imagine the light becoming just a little bit brighter?
And with each exhale,
Imagine that same light softly flowing outwards into your body.
Inhaling,
Nourishing the light.
Exhaling,
Sending that light out into your body,
Spreading through your chest,
Down your arms and legs,
Into your face.
No effort in this,
No pushing,
Just a natural rhythm of the breath,
Receiving and releasing.
Nourishing the light,
Releasing it into your body.
As you stay present with your breath,
And as each inhale nourishes that light,
Now when you release it,
How would it feel to let that light go a little bit further,
Gently extending beyond you,
Touching the space around you?
And as you stay present with the breath,
Can you release it a little further?
Releasing it beyond you into the room,
Beyond the room into the building you're in.
Beyond that building into your community.
And then beyond that community to the world.
There's no right or wrong way to visualize this.
You may simply be sensing a warmth or openness or ease,
Whatever you're noticing is enough.
Resting here for a few more breaths,
Feeding that light and then releasing it.
Now let's offer a few simple wishes.
Repeating silently,
May I meet life with openness.
May I treat myself with gentleness.
May I remain connected to what matters.
And extending this outward,
May others be held in compassion.
May suffering be met with care.
May love continue to move through this world.
We'll slowly and gently start to bring our practice to a close.
And as you prepare to return to your day,
Gently notice your body again.
Crown of the head to the soles of the feet,
Allowing your attention to drift downwards.
Bringing your awareness to your breath,
The simple fact of your breath moving in and moving out.
Before you open your eyes,
Receive this gentle blessing.
May you trust what is quietly unfolding.
May you honor the small signs of change.
May hope take root where it is needed most.
Carry this sense of possibility with you like a snowdrop in your pocket.
Small,
Resilient and full of promise.
In your own time,
Just when you're ready,
Gently open your eyes.
Thank you as always for joining me.
Until next time,
Goodbye.
