Ice on the River Meditation (4 Minutes)

A Michigan State University Extension Health Educator walks you through a guided imagery mindfulness meditation along the beach near the Mackinac Bridge.

You can learn more about MSU Extension's mindfulness programs by visiting our Mindfulness for Better living page: www.canr.msu.edu/mindfulnessforbetterliving/.

You can learn more and sign up for other MSU Extension health programs by visiting www.extension.msu.edu/healthprograms. 

Transcript:
Welcome to this mindful guided meditation. For this meditation, we will be observing ice float gently down the river.

Let’s review the four basic principles of mindfulness before we begin.

Mindfulness, according to Jon Kabat-Zinn, is:

•                  Paying attention

•                  On purpose

•                  In the present moment

•                  With a non-judgmental attitude, as if your life depends on it

With those principles in mind, I invite you to settle into a comfortable position.

Take a deep breath, in through your nose, and out through your mouth. Relaxing any tension in your shoulders as you exhale. Sitting up straight, finding a nice, dignified posture, and closing your eyes if you feel comfortable doing so. Still breathing.

Thoughts and emotions may come up as you go through this guided meditation, which is perfectly okay. Simply notice them as they arise and let them go. You may choose to place them on a patch of ice as it floats down the river or let them float away on a passing cloud before gently shifting your attention back to your breath.

You find yourself next to a river. It’s early spring, and the ice is starting to melt as the morning sun peaks through the clouds overhead. There’s a crisp, coolness in the air.

The sun glistens in the ripples of the river, refracting countless sparkles of light. You have nothing else that needs to be done now. You can relax; simply existing, and breathing.

You gently shift awareness from your breath to the patches of ice slowly drifting down the river. They vary in size and shape; some are as small as your hand, others larger and heavier as they bob up and down in the water.

You select a piece of ice to observe upstream and follow it all the way down as it slowly floats around the bend and out of sight. Noticing any unique characteristics: the shape, size, color, weight in the water, and the speed it travels. There may be barriers in the river, re-directing or blocking the path of the ice, but the water keeps flowing creating new paths forward.

If you notice any thoughts or bodily sensations arise, you can name them, and place them on a patch of ice and observe them for a moment. With each exhale you notice them floating further and further away, until they float around the bend.

Take a few more moments to breathe, knowing you’ve found a peaceful place that you can return to any time and, when you’re ready, open your eyes.

Thank you for joining me on this guided mindful journey by the river.

This mindfulness practice is provided by Michigan State University Extension. For more information about upcoming health programs and resources, you can visit our website at www.extension.msu.edu/healthprograms

This video was created by MSU Extension Health Educator Tanner Derror, MPH.