Welcome back.
Today we'll explore a guided snow globe shaking meditation to shake off overthinking and fear so you can settle into a feeling of calm,
Clarity and serenity this holiday season.
Before we begin,
Find a comfortable place to stand where you feel neither too warm nor too cold.
Stand with your feet about shoulder-width apart with your knees slightly bent and gently close your eyes.
Feel the earth beneath your feet supporting you.
Inhaling to the crown of your head.
Exhaling to the base of your feet,
Feeling the support of the earth beneath you.
Inhaling to the crown of your head,
Feeling the vastness of the winter sky above you.
And exhaling to the bottom of your feet,
Feeling the support of the earth beneath you.
Inhaling to the crown of your head and feel the vast white winter skyscapes above you.
And exhaling to the bottom of your feet,
Feeling the support of the earth underneath you.
As you continue to inhale and exhale,
Connecting with your crown and with the earth,
Bring to mind and to heart the image of a snow globe held by an invisible hand.
Within this snow globe,
See the winter landscape of a single pine tree and a snow-lined wooden cabin with a chimney on a thick blanket of fresh white snow.
See and feel this snow globe as you,
As the home that is deep within you.
Watch as the snow globe starts to shake gently.
And as it does so,
Feel your body shaking in a similar way.
Feel and allow your arms and legs to move freely.
The shaking can be gentle or vigorous,
Fast or slow,
Rhythmic or erratic,
Whatever feels right for you.
Let the shaking spread through the whole of you,
Through the whole of your consciousness.
And as you are shaking,
Watch the snowflakes rise and float.
Watch the snowflakes swirl and swivel and fill the entire snow globe.
As your body moves and shakes,
Feel the energy within you swirling around.
Let the snowflakes go where they need to go.
Let any anxiety or tension loosen and flow.
Allow the energy within you to move.
Allow the snow to swirl around.
Feel this energy stirring within you,
Like a cold wind swirling through the branches of an old oak tree.
And as you continue to shake,
Feel any anxiety,
Self-doubt,
Fear or worry being released from your body,
Like snowflakes falling gently to the ground.
Continue to shake and release,
Shake and release,
Shake and release,
For as long as it feels good for you.
And if and when you feel ready,
Let the shaking slow down,
Let the shaking slow down,
Let the shaking slow down.
Without rushing,
Allow the shaking to gently slow down to a pause.
As you pause,
Come to rest.
You may wish to remain standing or come to sit on a chair or on the ground,
Whatever feels best for you.
As you settle into stillness,
See and feel the little snowflakes fall calmly to the ground.
Watch as each and every snowflake,
Your thoughts,
Your feelings,
Your emotions,
Slowly descend and settle to the ground.
Notice if and when your mind starts to wander.
And as any thoughts begin to rise up,
Observe them as if they are like little snowflakes.
And follow each thought like a single snowflake as it drifts downwards in the globe.
Watch the storm within the globe calming itself.
If you lose track of your snowflake,
Find another snowflake to watch and observe it swell until it settles.
As you watch,
Let your mind settle itself.
Watch the passing of each thought as it follows its natural trajectory and settles.
Then return to your breath and patiently wait until another thought arises.
As you settle into stillness,
Once again bring to mind and to heart the winter landscape of a single pine tree and a snow-lined wooden cabin with a chimney on top.
All the snowflakes have settled to the ground and on the up is a thick blanket of fresh white snow.
Feel this calm and stillness at the core and center of your being.
Slowly,
If and when you begin to feel ready,
Guide your awareness back to the world around you.
Let your senses ground you back in the present,
In the way your surroundings feel,
Smell and sound.
Feel the points of contact of your body with the earth beneath you.
If your eyes are closed,
Gently and slowly let them blink open.
Bring this ease and freedom with you into the rest of your day and the rest of this winter season.
