Hi there,
It's good to be with you here today.
Today we're going to be walking through a guided meditation.
It's a pretty classic one,
It's called Leaps on a Stream.
You're probably familiar with it,
But if you're not,
It is a lovely opportunity to just let kind of those ruminative or intrusive thoughts just leave our minds.
So I would encourage you to find a safe space that feels calming and gentle and subtle in today.
So I'd encourage you to start sitting down,
Maybe lying down if that feels safe for you,
And just kind of focus on the breath,
Noticing the inhale and the exhale,
And the rising and the falling of your chest.
And if it feels accessible to you,
Go ahead and close your eyes or just focus your eyes with a soft,
Somewhat drishti gaze,
Which is just picking a point in front of you and letting your eyes grow heavy.
In your mind's eye,
I'd like you to picture a space that feels soft and serene,
Somewhere out in nature with lots of beautiful trees.
Picture the sounds in this forest,
Maybe you hear birds,
And I'd like you to enter into that forest,
Walking down a path that winds very gently and very softly.
Feel the ground against your feet,
Maybe you feel the plants that you rub alongside as you're walking down the path.
Breathe in the smell of the air around you and breathe out.
On your walk,
I'd like you to come across a stream,
A gently flowing stream.
And on this stream,
You see leaves that are falling from the trees above and landing softly on the smooth,
Clear water.
And the smooth,
Clear water is just carrying the leaves down the stream.
As you're watching these leaves,
Notice any thoughts that might be coming up,
And I'd like you to just place those thoughts on the leaves,
Just one at a time.
Watch those thoughts float down the stream on the leaf.
You might notice that a leaf or two gets stuck here and there.
Just notice it,
Just let it be.
Don't try to pass judgment on it.
Nature is something that we're part of,
Not controlling.
Breathe in deep through your nose and out through your mouth.
When you feel like you've given all you can to those leaves and you feel at peace,
You feel gentle and calm,
Go ahead and thank that stream for providing you space,
For containing,
For being gentle.
And know that that stream will always be there.
That is your safe and special spot.
And you can come back at any time that you would like to.
But for now,
I'm going to go ahead and leave that stream,
Knowing exactly where it is.
Walk down the path away from the stream,
Noticing the sounds around us,
Noticing the chair beneath us or the surface beneath us,
Gently opening our eyes and coming up and back to the room that we're in.
Go ahead and put a hand on your heart if that feels safe.
Take a deep breath in through the nose,
Feeling the chest rise,
And out through the mouth.
Thank you for taking this time for yourself today to be kind and be gentle and give yourself the space that you need to thrive and to flourish.
You can come back to this activity and exercise anytime you need.
Take care.
