A Stone in the river

Age 11+

Close your eyes and sit comfortably.

Slow down your breathing by taking three very long, slow rounds of inhale and exhale.

Start to notice your body. Notice your posture, which means perhaps you are slouched over or looking down. Maybe your head is turned slightly one way or your neck is bent. Are your shoulders uneven? Notice and change. Straighten. And soften. Scan through your body starting from where you are touching the ground and up through your body, neck and finally your head. Relax where you can while still retaining a strong posture. Soften.

Sit in solid stillness. Allow your thoughts to rush by you like the waters of the river, no judgement, no catching one splash; a rushing, bubbling of thoughts while you are still. You are a stone, softly rounding by years of water running around you. Sometimes the water runs fast, in the spring when the snow and ice melts and everything rushes to grow and bloom. Sometimes the water is slow and heavy, in the heat of summer. The hot sun baking you. And sometimes it seems to sit still, the surface unmoving, while beneath it continues to flow perhaps faster than expected.

Breath. In and out. Slow and smooth like the surface of your river rock.

Breath in and begin to move. Small wiggles as you crack open. Open your eyes and smile. You are here.