Episode 102: Imagery | A Tree in the River

The Meditation Well

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Meditation Script:

Find a comfortable place to be in your body, seated or lying down. As you settle into

your space, notice where in your body you may be holding unnecessary tension or

effort. Deep breath in to notice. Deep breath out to relax whatever you can.

Bring gentle awareness to your mental and emotional space. Deep breath in to

notice whatever thoughts and emotions arrive. Deep breath out to let go of any value

judgment or physical tension connected to your thoughts and emotions.

Now, take note of any remaining tension. Perhaps bringing to mind a challenge you

are currently experiencing. If you are mostly experiencing contentment, rest in

that space, enjoying the ease of the moment. Whatever is going on in life, and

whatever you’re experiencing in mind, body, and emotion, bring to mind the

image of a tree standing tall in the midst of a rushing river. As you look out across

the river, standing solidly on the earth along the shore, you watch waves

rushing into and around the solid, seemingly immovable trunk of the tree. You

hear the whoosh of the water. The trunk is solid, but not too thick around,

some branches remain bare, while others stretch up toward a blue-gray sky,

forest green leaves fluttering in the warm, summer breeze.

Here, feeling still, admiring the stability of the tree, you become like this tree.

Imagine removing your shoes, stepping confidently into the water at the edge of

the shore, cool water moving quickly into and around your ankles, your feet

solidly planted. Stable as the tree, you reach your arms up toward the blue of

the sky, energy through your fingers as you look up. You hear the river, the

birds, leaves in the breeze. You feel calm and secure even amidst the motion of

waves. In this imagined space, bring back to mind whatever challenge is occurring

in your life. If you are in a season of contentment, rest here. Imagine the

challenge as waves, water rushing toward you. But you are a tree, rooted deep

into the earth, unmoved by the waves, and yet continuing to grow and reach and

extend, continuing to both breathe in the support of the air around you while also

offering life to all those within your sphere of influence. Breathe in the life

that supports you. Breathe out life-giving words, thoughts, actions that help

support others.

Gently, letting go of this image, the scene of a rushing river and a still and stable tree,

return your attention to the space you’re in. Bring gentle movement to your

body, enjoying deep breaths in and out through your nose. Notice the feel of

the support beneath your body. Notice aromas and any taste on your tongue.

Bring attention to sound. And slowly, blinking open your eyes, notice what you

see. Move into the next portion of your day with a sense of stability and

continual growth. Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly