Greetings.
Before we begin,
Make sure that you are in a comfortable,
Seated,
Or lying position.
Once you are settled in,
Let's begin our meditation with some controlled breathing.
Inhale slowly,
Breathing into your lower abdomen.
And exhale slowly.
Exhale.
Inhale.
Exhale.
Continue that rhythm for a few breaths on your own.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
At any point in this meditation,
I invite you to return to your breath,
Noticing the sensations of each inhale and exhale.
You are here today because you are worried.
Maybe you have been worried for some time,
Or maybe this is a new worry.
Whatever the case,
We are here together to address that worry.
Picture yourself on a beautiful day,
Walking through the wilderness.
Is there vegetation?
What does it look like?
How does the sky look?
Are there small creatures around you?
Are you near any bodies of water?
What sounds might you hear?
What aromas might you smell?
Take a moment to immerse yourself in this environment.
Now,
Picture your feeling of worry as a small ball of light in the distance,
Slowly coming toward you.
Notice how you feel,
Seeing this come toward you.
Invite yourself to notice the feelings that come up for you,
Without judging them or pushing them away.
Where are they in your body?
Thank your sensations for sending you this message.
The ball of light is still traveling quite slowly,
Though it is closer to you now.
This is okay.
You are okay.
Can you greet the sensation of worry?
Can you feel your worry without judgment?
These feelings will not hurt you.
You are safe.
The ball of light,
Your feelings of worry,
Are alongside you now in this beautiful wilderness environment.
How does it feel?
Can you feel that without resistance?
Can you feel it one moment at a time,
One breath at a time,
Without trying to feel it all at once?
Remember your breath.
Remember that you are safe.
After a moment,
The ball of light begins to drift away from you at the same slow speed it approached.
How do you feel watching it leave?
Can you thank it for alerting you to your thoughts and feelings?
Watch the ball of light fade into the distance.
The feeling of worry may return at some point in the future.
That will be okay,
As it will leave,
Just as it did today.
As we close our meditation,
I invite you to stay in this beautiful wilderness,
Minding your breath for as long as you would like.
When you are ready,
Simply return your focus to your breath and slowly open your eyes.
Thank you for watching.
