Floating Leaf Visualization

Hello and welcome to Ray's meditation.

Today I will be guiding you on a floating leaf visualization.

Close your eyes and imagine that you are lying beside a stream.

The water is flowing gently and trickling softly.

Feel the touch points of your body as you lie there.

Realize the earth beneath you,

The sky above you,

And the air around you.

Let's focus now on the breath.

Take notice of the rise and fall of your belly or chest.

Let the breath enter in at the nose and exit out of the mouth.

Let us now count the breaths together.

Inhale 1,

Exhale 1,

Inhale 2,

Exhale 2.

Bring your attention once again to the flowing stream.

Try to remain anchored in the present moment.

As you try to remain focused on the stream,

You will notice your mind's natural tendency to wander.

When you see this happening,

Put each thought that arises on top of a leaf and let it float down the stream and away from you.

Watch it glide away.

Momentarily,

I will pause again and allow you some time to quiet your mind.

Each and every time a mental interruption arises,

Simply put it on a leaf and allow it to gently float away.

We will begin and end the following minute with a chime.

Let the water If you can find it,

Call Welcome back!

Were you gentle with yourself as you allowed your distractions to come and go?

Did you notice your mind wandering early on,

Or did it take a bit of time?

Know that each time you meditate,

Your attention will vary depending on the day and your circumstances.

With practice,

However,

The process will become more fluid as you gain experience.

Let's now slowly feel some movement back into the body.

Wiggle and stretch the fingers and toes.

Turn the head in slow circles.

Thank you for joining me today.

Namaste.