In this episode, we practice resiliency through meditation by imagining ourselves in the center of a snow globe. As we breathe deeply and visualize the swirling snowflakes, we learn how to ground ourselves and calm the storm of emotions, ultimately embracing the quiet strength within us to weather life's challenges. This episode is inspired by Freye’s question: "What do you think it is like inside a snowglobe?"

Snow Globe

practicing resiliency through meditation  

Hi there. Welcome to mello. 

Sometimes we need to learn how to stand strong even in a snowstorm. The winds may howl, making it hard to see or find our way. Through meditating, we can learn to quiet the chaos that storms often bring. 

In this episode, our question comes from Freya:

Freya:  “What do you think it is like inside a snow globe?”

BURRRR. Do you think it is chilly in a snowglobe? Hmmmm, we may have to use our imaginary goggles and earmuffs for today’s meditation. Feel free to get them on now, I’ll wait!  Great question Z! 

Let’s start by getting our wiggles out. Go ahead and wiggle. 

That’s right–your toes and arms, your fingers and legs. Wiggle them up and down and all around. Now settle those wiggles into a comfortable spot. You are safe as you straighten your back and close your eyes. Take a deep breath in, feeling your body fill with calm. As you exhale, whisper to yourself, “I am safe”. With your next inhale, feel your body fill with love. As you exhale, whisper to yourself,  “I am loved.”

With your last deep breath, your imagination is now ready for our adventure. So sit back, relax…and mello. 

Let’s IMagine a snow globe in your hands. Peer into its tiny, contained world, filled with water and miniature snowflakes. It’s a little heavy, so hold on tight as you wind the music.

Music plays

Now go ahead and give it a little shake. Breathing in and out you become mesmerized by this little world. You can't help but wonder what it would be like to be at the center of this very snow globe. 

Close your eyes. You are at the center of the globe. You feel a gentle swirl and notice the once-clear water begin to fill with snowflakes. feel the current picking up. 

Snowflakes rush around you. You can feel the wild energy. 

Music picks up. Sounds of a snowstorm. 

You recognize this intense feeling, like a blizzard of emotions taking over your mind. It’s practically a whiteout! You can't see beyond the tip of your nose!

Breathe in…and out….

Allow yourself to feel grounded to the base. You’re anchored and strong. Let that feeling flow up your legs, up to your tummy, past your beating heart, across your arms to each fingertip and finally into your mind. 

Sounds of the storm are quieting. 

Breathe in and out.

In…and out…

Sounds of the storm fade entirely. 

Notice what’s happened: the storm has calmed. The snowflakes once whirling around you are falling, one by one, light and happy. Feel the weight of snowflakes gathering on your eyelashes and the cool snowkisses that flutter onto your cheeks. 

When we settle our minds like this, we’re able to take notice of every thought and emotion. Did you know that no two snowflakes are alike? Now that they’re gently falling, you can see the beauty of each one. This is much like our feelings. Frustration or even happiness can feel different at any given moment than the next. 

Breath in and out again as we count the falling snowflakes that dance in front of us. Take notice of their unique shapes and patterns. With each breath continue to allow your emotions to slow and settle. 

One…

Two…

Three..

Four..

It is always ok to feel upset, there will always be storms that pop up, sometimes without notice. But that doesn’t mean we have to keep shaking the snow globe ourselves. 

So next time we feel a storm coming, let’s put the snow globe down, take a few deep breaths, and sit with ourselves for a few minutes. 

Take one final deep breath with me, feeling the stillness and quiet strength you now have to settle your mind and weather any storm.