Deep within

Relax...Let your teeth come apart a bit ... let your tongue come away from the roof of your mouth.

Breathe in deeply and let it out with a sigh.

Sit comfortably with an erect spine and your head level.  Let your gaze rest softly on the screen in front of you. Bring your attention to your breathe. Bring all your attention to the sensations at the edge of your nostrils.  If you notice yourself thinking simply say to yourself "thought" and come back to your breath.

When you are ready launch the video below which will guide you through a five minute mindfulness meditation.  If you wish you may read the passage below following your meditation.

Morning Poem

Every morning

the world

is created. 

Under the orange 

sticks of the sun

the heaped

ashes of the night

turn into leaves again 

and fasten themselves to the high branches ---

and the ponds appear

like black cloth

on which are painted islands 

of summer lilies. 

If it is your nature

to be happy

you will swim away along the soft trails 

for hours, your imagination

alighting everywhere. 

And if your spirit

carries within it 

the thorn

that is heavier than lead ---

if it's all you can do

to keep on trudging --- 

there is still

somewhere deep within you

a beast shouting that the earth

is exactly what it wanted --- 

each pond with its blazing lilies

is a prayer heard and answered

lavishly, 

every morning, 

whether or not

you have ever dared to be happy, 

whether or not

you have ever dared to pray. 

from Dream Work (1986) by Mary Oliver 

© Mary Oliver