Meditation Monday
Every other Monday I gather with a Creative Cluster. We meet to help each other with creative goals and to stay on track with doing the work despite what life throws in our paths. We all met in a course based on The Artist's Way and are feeling our way through a more unstructured journey. We take turns leading the group and hosting it at our houses. We always start with some form of meditation to ground us in the space so we can be present. Last week I was the group leader and decided to write my own meditation. It's less than 10 minutes, and is especially nice when read very slowly, with pauses. Maybe I should record it... thoughts? I haven't even tried it myself but was happy with the feedback I received. I'm always open to more.
Put yourself in a comfortable chair or other seated position where you can relax and feel comfortable for 10 minutes.
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Let's all sit back and relax. Take a breath and find a position that's comfortable.
Let your eyes drift closed.
Take in a deep breath through your nose and exhale fully through your mouth.
Continue to breathe this way, making each breath deeper and more relaxing than the one before it.
It's okay to make noise when you breathe. We are at the stage of letting things go.
Whatever you have brought with you here today, whatever has followed you into this space,
with each breath, let it go. It does not serve you, and whatever you need will be waiting for you when you return.
Let's take 3 deep breaths together as a group to honor this release and letting go. We will inhale together and exhale with a collective sign or sound of release, whatever works for you.
Start inhaling through your nose, taking in as much as you can
And sigh it out
Inhale and feel your lungs expanding
And let it all go
And last big inhale
And let it out
Continue to breathe mindfully, gradually taking quieter breaths that take you deeper within yourself.
As you exhale, be aware of letting go, of thoughts and any tensions in your body.
You will want to release the tension in your forehead.
Relax your jaw.
Let your tongue relax and rest idly in your mouth.
Your chin can drop so your neck can grow long.
Keep breathing in and with each exhale, let go a little more of your physical body.
Let your shoulders drift away from your ears. Let your shoulder blades drift down your back.
Inhale and release your abdomen.
No one can see you. No one can judge you.
Continue breathing in and exhaling more tension in your hips, your lower back, and your thighs.
Keep breathing and letting go.
Know that your body will support you.
Inhale that confidence and exhale any tension in your knees, your calves and your shins.
Let your arms, hands and feet grow heavy.
Keep breathing and feel this stillness, this deep relaxation.
If any thoughts enter your mind, acknowledge them and exhale them. Release them just as you are releasing all tension.
In this point of deep relaxation, we feel ourselves as we really are.
We are strong, we are calm, we are powerful.
We are smart. We are artistic.
We are happy. We are healthy. We are independent.
We are grounded and we are centered.
We are sexy and we are beautiful.
We breathe in confidence and we release negativity.
All of these traits live within us. We always have access to them.
We just need to breathe in, relax, and connect with our inner knowing.
This knowledge is an endless well.
We can access this well as much as we need to, and as much as we want to.
Each time we go to this well, we are bringing our true selves forth.
Our true selves show us that we are kind, we are generous, we are creative, and that we are enough.
We are not lacking anything.
We are not wanting anything.
We are not needing anything.
Because we have everything.
We are enough.
We have what we need.
We have what we want.
We love ourselves. And we are loved.
We are supported.
We have security.
When we delve into this well, we reach past all the stories. All the layers.
All the battles, all the losses, and all the triumphs.
We reach past those things because those do not define us.
That history is not who we are.
We can reach past emotions,
we can reach into parts of ourselves that we don't know well, that we don't share or don't even realize that we have.
We reach down to the point where water runs clear.
There's a cool stillness, and depths that we can't imagine.
This well is here for us, it is us.
The more we access this water, the more it gives back to us.
The water level rises and washes clean all those layers, those stories, those things that brought you here.
Let them wash away.
You brought you here.
It's your strength. Your love. Your ability. Your creativity.
Let's take another deep breath and hold on to this feeling.
This feeling of peace, comfort, relaxation, and deep self love.
As we breathe, stories come back and our minds start to awaken, vying for attention.
Keep breathing and remain in control.
You can release that excess energy.
Release excuses, release those stories, release that activity.
Keep breathing and remain calm and peaceful.
Know that you are loved, you are respected, and you are heard.
You are special and you are wonderful.
You are everything you need to fulfill your dreams.
Keep breathing, and, when you are ready, you can wiggle your fingers and toes.
Gradually come back into your body, but keep breathing and don't invite the tension back.
Keep your mind calm.
You do not need to worry about what's next.
You are here now, and you can open your eyes when you are ready to let the light in.
If you want to take a moment to jot some affirmations, feelings, insights, or experiences to refer back to later, you can grab your journal and do so at this time.
Don't think about it, continue to let thoughts go, and just let your pen write what it needs to.
~by Kathy Frey, April 1, 2013