“You are the sky. Everything else – it’s just the weather.” ~ Pema Chödrön

If you feel out of balance or busy in your head, or just plain tired, one of the things you may want to consider is a meditation. There are many guided meditations for those of you who have no experience. Today I would like to share with you one of my favourite guided meditations that I learned in Japan. It is one of my “go to” meditations when I feel I need a holiday, but can’t jump on a plane!

Much of the fatigue we all feel is emotional. Our self care is really important these days. There is a lot of stimulation out there and we have ourselves and our minds and habits to deal with as well.

When I was living in Japan I found that it was too expensive to do my hobbies… like a game of golf would be $250. However, sitting on a tatami mat and practicing some meditations was very doable, free and easy! Nowadays I do it for different reasons.

Before you meditate or do a guided meditation, be clear about why you are mediating. It’s not just something you do. You want to know within yourself why you are dong it.

I, personally, have stillness as my intention or connecting to life from the “Big Me”, so I carry more perspective. Although sometimes my intention is just to relax or move from my head to my heart if I am thinking too much.

Before you meditate, find a quiet place that feels good and begin to deepen your breathing… combine abdomen breathing with some deep sighs. Its often recommended you sit, but if that is uncomfortable then lie down. Make sure no limbs are crossed and your jaw is relaxed, then lightly touch your tongue to the back of your front teeth. Quietly ask yourself why you are meditating. What is your intention?

What I do is a softly close my eyes and breathe deeply. I bring the front of my body closer to the back of my body so I am no overextended. I lift my heart as if I am opening it, then consciously drop from my head to my heart. I take a moment to bring in the feeling of love. I picture a beautiful piece of nature that just makes my heart pop open. I love wildflowers in the mountains! I love the stars at night and the moon! For my birthday I was s given a telescope. What do you love and enjoy and that gives you tingling sensations?

Here is a beautiful guided meditation. I don’t know who wrote it. I’ve had it quite some time. It travels with me!

Enjoy it. Read it, breathe and picture it, feel it. If you want, you can record it so that you can play it back.

The Mirror Mind.

When a mountain lake is agitated by winds, the moon that is reflected in it appears in a dozen broken pieces. In it, clouds look distorted, and trees dance.

Taking three deep and slow breaths, I calm my mind and body.
I visualize a calm lake reflecting everything like a mirror.
The moon in the lake is in one piece, and the clouds look the same as they do in the sky.
When my mind is calm, it is like that lake, reflecting things as they are.

As I calm my mind, the outside world also feels calmer; things appear simpler and easier to deal with.

Calm mind, calm world:
Just trees, just clouds, and just the moon.
My mind reflects things as they are.

The steady rhythm of my breath calms me, like the hand that gently rocks the cradle calms a fussing baby.

I let that calmness pervade my whole body and mind.
I sit basking in the pleasant feelings that come from a relaxed body and mind.

Mental states are like cloud formations in the sky.
They depend on the winds of emotion and thought, and change from moment to moment.
States of mind such as certainty, uncertainty, or irritation come and go.
I watch them arise and disappear.

Without breath awareness, a mental state can take up all the space.
Focusing on my breath creates space in my mind.

I made room for my feelings as I observe and accept them.
As I sit, there is just sitting.
As I breathe, just breathing.

On a clear summer day, everything is bathed in light.
The light of my awareness shines like the sun.

Enjoy feeling – the beauty and stillness – of this meditation and carry it into your life.