Melting the Ice: Guided Meditation (6 Minutes)

Melting the Ice: Guided Meditation (6 Minutes)

In this 6-minute guided meditation, you begin encircled by a wall of ice. Your body is warm, though, and there’s plenty of room to move around. Use the recording or, if you’re leading a meditation, you can read it yourself using the transcript below.

Melting the Ice

Close your eyes.

Breathe deeply into the moment.

Breathe it out.

Breathe it in. Breathe it out.

The air you’re breathing feels good…but it’s cold.

Your body is warm, but there’s a chill in the air.

That’s because you are standing encircled by a wall of ice.

There’s plenty of room to move around. It’s a big space, really. A room, of sorts.

The wall is tall, but the trees on the other side are taller.

You can see the sky, but the sun is hiding behind the clouds.

You’re barefoot, but there’s warm earth beneath your feet.

You walk the wall’s perimeter.

You run your hand along its smooth side.

It’s too tall to jump.

Too thick to punch through.

You sit down in the center of your ice room.

You breathe deeply into the moment. You breathe it out.

Breathe it in. Breathe it out.

You hear a bird call overhead.

You look up to see a blue jay fly across the sky.

The clouds follow it.

There’s the sun, hanging hot above you.

It feels good.

The warmth radiates through the crown of your head, down into your neck and chest, into your arms, and down into your fingertips.

The warmth radiates down your spine, through your hips, into your legs, and down into the soles of your feet.

You feel it in your heart, the warmth pumping through your veins.

Where you feel the warmth most, though, is just above your navel and below your rib cage – in your Solar Plexus Chakra, your body’s energy center of personal power.

You feel yellow warmth growing there. Swirling there. Radiating out from there.

You feel the warmth of the sun moving through your body, out of your solar plexus, and into the wall of ice in front of you.

It starts slowly, the melting, with just a pinpoint of light punching through.

You watch as it grows, a window to the world of trees and birds that live with ease on the other side.

You watch as the window grows into a door.

You stand up and walk through it.

The air is warm.

Breathe it in.

Breathe it out.

Open your eyes.

It’s warm now, inside and out.

See other guided meditations.

For unguided sessions, try this simple approach to meditation.

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Graduate student at Antioch Los Angeles working on an M.A. in Clinical Psychology. Writing background covering mental health, financial literacy, and social issues. Creative writing, too--plays, screenplays, and currently chipping away at a short story collection.

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