Episode 30: Single Image | Butterfly Wings

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Thank you for meditating with me today!

Meditation Script:

Find a moment to rest. Seated or lying down, check in with any tension in the body,

busyness of mind, or heaviness of emotion. Allow yourself a deep, full breath

in to notice. Deep, full breath out to relax whatever you can.

Imagine a monarch butterfly. Observe the black and dotted outline of its wings. Imagine

the black, slender body and hair-fine antennae. Notice the bright orange and

red of its wings. Imagine this butterfly perched on the bloom of a zinnia.

Watch as the wings close and open, close and open. Slowly, the butterfly wings alternate

from closed to open like the thin and delicate pages of an old book. Closed,

you observe the pale orange of the underside of the butterfly’s wings. Open,

the pop of color expands for all the world to see. Begin to breathe with the

imagined closing and opening of the wings. Breathing in as the wings close,

breathing out as they open. Inhale. Exhale.

Inhale. As you exhale, begin to let go of this image. Feel the support beneath your body.

Feel the air on your skin. Notice how you feel. Notice where you feel closed—resistant to

release or expression of your emotions, tense in the body, ruminating on thought. Notice

where you feel open—ease in the body, settled in the mind, at peace. Find one more

deep breath in. Deep breath out. Shift toward small transformative movements mindfully

into your day. Thank you for meditating with me. Peace.