Welcome to today's meditation which is a visualization helping you to navigate change and uncertainty.
So I'm going to invite you to find a comfortable position,
That may be seated or lying down.
I would recommend seated for this one so that you can stay upright but the choice is yours.
If you're seated with your legs crossed you might like to bring pillows or cushions under the knees to support the hips.
And just take a moment to get comfortable,
To settle into the seat of your body,
To upright your spine.
And to bring the head back slightly so the back of the head lines up with the back of the spine,
With the chin slightly tucked so that you feel the back of the neck lengthening.
You may like to rest the hands,
Palms down on the legs or alternatively to bring the hands one on top of the other to the heart space.
And just to connect with the sensation of your heart beating.
You may notice a feeling of anxiety or unsettledness.
And if that's the case then the invitation here is just to slow down the exhalation.
And to bring your awareness to the exhalation.
Notice if the jaw is clenched or if the teeth are pressed together.
And relax the lower jaw.
Relaxing the cheeks and the lips.
And the muscles around the eyes and across the forehead and temples.
I'm going to invite you to begin to think about life a bit like being in a boat on the water.
You may like to visualize yourself in a simple wooden rowing boat on the waters of life.
And for all of us there is change in these waters.
For all of us the task and the challenge is to navigate these waters.
And for all of us these waters are changing and changeable.
You may notice that the water around you is choppy.
And that choppiness may be turning the boat this way and that or rocking you from side to side.
But as you continue to settle into your spot here and into your wooden boat.
I invite you to keep your focus on a long and slow exhale.
And to allow the body to relax here as much as possible.
Notice if the mind keeps directing you to thoughts of panic or lack of control.
You may like to thank the mind for bringing these things to your attention.
And then return your awareness to the softening of the body and the lengthening of the exhale.
If it feels as though the waters around you are still churning and choppy and unstable.
I invite you to visualize the waters beginning to settle.
And of the boat beginning to quiet.
If the weather in your imagination in this seascape or riverscape or waterscape that you can see.
Is tumultuous or cloudy or stormy.
I invite you to replace that image with the sun coming through the clouds.
And the heat and light of the sun burning the clouds away.
And the warmth of the sun warming your face.
Warming your eyelids.
And softening the muscles of the face.
Allow yourself to absorb the warmth and light and energy of the sun on your face.
And allow your heart to drink in this energy.
So that it may soften and open and release.
Notice how the boat has become still.
And notice too how the waters around it that hold and float your boat.
Have become bright and clear and glassy.
Reflecting the light of the sun.
So that you can see ahead and find your way.
And even if looking ahead doesn't feel accessible.
Allow yourself to tap into the calm and stillness that you created in this moment.
Knowing that one moment leads to the next.
Which leads to the next.
And so on.
In your mind's eye scan around this water landscape.
And take in the stillness.
The peace and the tranquility.
Notice if you can see through the surface of the water.
To the corals.
Or fish.
Or weeds below.
And perhaps this other wildlife that's present in this scene.
Allow yourself to drink it in.
And to see the different colors and shapes of all that surrounds you in this picture.
And know that you can create these conditions and this setting.
And come back to this scene whenever you need to.
Know that whenever the water's become choppy again.
Or everything feels like it's been thrown up in the air.
And your sense of the future and the present feels unsafe or threatened.
That you can intentionally create this scene for yourself.
And allow yourself to be free.
That you can intentionally create this scene for yourself.
And build your inner resilience and strength.
As you navigate your way through life.
Take your time to take in the scene around you.
Enjoy what you've created in your mind's eye.
And stay here for as long as you like.
You may begin to notice that the shore appears.
And that calmly and smoothly you can make your way towards it.
And as the sun brightens on this scene.
And your picture becomes wider.
And your horizons broaden.
And you find your perspective once again.
You're able to make your way towards the shore.
And take your time to get out of the boat.
To anchor it to the shore,
Coast or riverbank.
And to set your feet on dry land again.
When you're ready,
You can glance back at the boat anchored.
And at the scene that you have just left behind.
And give yourself thanks for having navigated those choppy waters and that ocean.
Unknown territory.
You may like to bring your hands to the heart.
One on top of the other or in a prayer position.
And just bow the head in acknowledgement of the journey you have taken.
The choices you have made.
And the work that you have done to support yourself navigating those waters.
Enjoy the rest of your day.
