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.

You become more aware of your breath, feeling the coolness of this air as you inhale and the warmer air leaving as you exhale, leaving a cloud of vapor in the air that allows you to see your breath.

You continue taking full, deep breaths, soaking in the early sunshine. 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 take turns, selecting a piece of ice to observe upstream and following it all the way down as it slowly floats around the bend and out of sight. Then, you repeat this process all over again. Noticing the unique characteristics of each piece: the shape, size, color, weight in the water, and the speed it travels, and the wake it leaves behind. Never in a hurry, always exactly where it needs to be, going where it needs to go, finding a comfortable rhythm and taking its time, just like your breath. There may be barriers in the river, re-directing or blocking the ice’s path, 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.

As the final ice floe drifts down the river, you take one more deep breath, and slowly, when you’re ready, open your eyes.

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