9th Of 9 Tracks....Inner Guide
This track utilizes the power of your mind to create a special Inner Guide whom you can visit in your mind whenever you need guidance or just need to be with someone who unconditionally loves you. It is approximately 18 min. Practice this track once a day for at least 7 days to develop the habit of going within for guidance. The background music is from David Bradstreet, a talented Canadian musician. It is used with his permission and my appreciation.
Transcript
This technique guides you through creating your special inner guide.
Lie down,
Get comfortable and close your eyes.
Take a deep breath in,
Hold it for a moment,
And as you breathe out,
Let all your muscles relax completely.
Take another deep breath in,
Hold it for a moment,
And as you breathe out,
Empty your mind of all thoughts.
Allow your mind to become like a blank screen,
Peaceful and calm.
Now take another deep breath in,
Hold it for a moment,
And as you breathe out,
Let your emotions quiet down.
Just allow them to relax.
Allow yourself to be quiet,
Calm and peaceful.
Take a deep breath in,
Hold it for a moment,
And as you exhale,
Send your breath to the top of your head and relax the muscles in the top of your head.
Take another breath in,
And as you exhale,
Send the breath to your forehead.
Smooth out all the muscles in your forehead.
Take a breath in,
And send the breath to your eyes,
And just let the muscles around your eyes become peaceful and calm.
Now inhale,
Send this breath to your cheeks,
And let your cheeks hang loose and limp.
On the next breath out,
Move that feeling of looseness to your jaw.
Let your mouth fall slightly open,
Loose and relaxed,
And let your tongue fall away from the roof of your mouth.
Just relax your entire jaw,
Mouth and tongue.
Take another breath in,
And as you breathe out,
Send the breath to your neck and your throat.
Let all the muscles in your neck and throat relax.
On the next breath out,
Send the breath to your chest and upper back.
Totally relax all the muscles in your chest and upper back.
Now take a breath in,
And as you exhale,
Send the breath to your solar plexus,
Your stomach and lower back.
Feel the relaxation spreading down your body.
Take another breath in,
Hold it for a moment,
And send this breath to your buttocks,
Relaxing all the muscles in your buttocks.
Inhale,
Send the breath to your thighs,
And totally relax your thighs.
Now take another breath in,
Now take another breath in,
And as you exhale,
Send the breath to your lower legs and relax your lower legs.
Your whole leg now feels calm and relaxed.
Now take another breath in,
And as you exhale,
Send the breath down to your toes and relax them.
Your whole body now is fully relaxed,
From the top of your head to the tips of your toes.
Scan your body,
And if you find any tension anywhere,
Inhale and send the breath to that part of your body,
And totally relax it.
You are now in a totally relaxed state,
Open and receptive state of consciousness.
Now ask to be covered in white light from the purest,
Highest source.
Breathe in that white light protection.
This will keep you safe on all levels as you continue on your inner experience.
I'm going to take you on an experience of fantasy.
You will experience the value of fantasy as a means of reducing stress,
And you will discover a method of tapping into the inner knowledge that we all have.
You will create a character who will act as an advisor,
Helper,
Or guide to you in times of stress or at any other time.
Don't try to see something specific.
Take whatever comes.
You may find that you will continue to create and recreate this being as you redo this exercise in the future,
And it's perfectly alright to do so.
Take a deep breath in,
Hold it for a moment,
And let it go,
Allowing yourself to relax as you exhale.
Now imagine an ideal setting.
It is serene.
You are completely at ease and feel totally safe here.
It could be your special home,
It could be your special outdoor place,
Or it could be in a forest.
It could be at the seashore or on a high hill.
Wherever it is,
Locate this setting now.
Make it as vivid in your mind as possible by creating it in every detail.
Notice the colors around and the various textures.
Notice what objects are there.
Put yourself in your setting.
Sit,
Stand,
Or lie down.
It is so peaceful and it feels so good to be here.
There is one item that must be in your space.
This is a curtain that hangs from the ceiling.
It hangs from a rod.
It rolls up from the bottom when it opens.
This curtain rolls up or drops down according to your will and your will alone.
You are now ready to create and meet your inner guide.
Here are the basic traits which he or she will have.
Caring and understanding.
This guide or friend cares about you and your feelings.
They are committed to your highest good and they know everything there is to know about your well-being.
Your special friend is wise and honest.
They will tell you anything you need to know to enhance your aliveness and to use your energies to promote happiness and good health.
Your special friend has a sense of humor.
They are wonderfully funny and are always able to help you laugh at yourself and to broaden your perspective regarding your problems or difficulties.
You are now ready to slowly roll up the curtain and meet your special friend.
Raise the curtain until your friend's feet are uncovered.
Notice whether they are bare or covered.
Notice the size and shape.
Steady the way they stand.
Continue to roll the curtain up and stop at the waist.
You can now see your friend's body from the waist to the feet.
Note the color and texture of the clothes,
If any,
And the shape of the body beneath the clothing.
Raise the curtain some more and stop at the shoulders.
You can now see the top half of the body.
Again,
Note the clothes and the colors,
Textures,
And the decoration of any kind.
Is the body firm,
Soft,
Slight,
Or soft?
Heavy,
Short,
Tall?
Take a minute to study the body.
Now study the hands.
Are they large or small?
Strong or delicate?
Graceful or clumsy?
Look carefully at all of these details.
Now roll the curtain up until you see the whole face.
Note the shape of the face.
Study the cheeks,
The nose,
The mouth,
The chin.
What color are the eyes?
Imagine the color and the texture of the hair.
Is it long or short?
Is it in a particular style?
Note the expression of feeling that the face projects.
Happy?
Sad?
Warm?
Friendly?
Withdrawn?
Composed?
Puzzled?
Serene?
Welcoming?
Take a minute to scan your friend's entire body from head to foot.
Do this until you have a strong feeling about the height,
Size,
Weight,
And shape.
How is your friend standing?
Is the pose relaxed or rigid?
Graceful or awkward?
Note how you feel in the presence of this friend.
Concentrate on your feelings rather than on your thoughts of what this friend represents to you.
You may wish to estimate your special friend's age as well as other things about them.
They may come from a different country or a different culture or social background,
Maybe even another planet.
Now that you have fully created your guide or special friend,
Introduce yourself to them.
You may wish to shake hands or embrace or you may wish to keep some distance between you.
However you greet them is fine.
Ask them their name if you like.
Note that you may communicate with your friend by symbols or images.
Note that you may communicate with your friend by symbols or images,
Body movements and gestures,
Music or any other form that seems right.
However you do,
It is fine as long as it works for both of you.
At this point,
You may discover that you have some thoughts which you would like to discuss with your friend.
If none come to mind right now,
Here are some suggestions.
Use them only if they seem right for you.
Remember that whatever you do in this meeting with your guide is okay.
Here are some suggestions.
Tell your guide that you would like to have them close at hand whenever you feel anxious,
Confused or in doubt and you'd like them to help you work out solutions.
Tell your friend that you want to feel their presence whenever you need a friend.
Ask for their help when you feel low or helpless or rejected or when your feelings seem out of control.
Continue to communicate with your friend.
You can say anything.
Your friend will listen and understand.
Now it's time to have your guide return to the space behind the curtain.
Exchange goodbyes if you wish.
And then will the curtain to slowly drop between you.
Remember you can return to your imaginary space and consult with your guide at any time that you wish.
At first to do this,
You may have to close your eyes and quickly repeat this exercise in your mind.
But in time and with practice,
You may be able to summon your friend by simply relaxing and willing them to appear.
You are now ready to leave your imaginary setting.
Prepare to come back to the room.
You will come back feeling rested,
Relaxed and healthier than before.
I'm going to count from 1 to 10.
As I do,
Visualize each number and feel yourself coming back to the surface,
Back to this room,
Being alert and refreshed.
At 10,
You will slowly open your eyes.
1 2 3 4 Feel yourself becoming more aware.
5 Feeling peaceful and calm.
6 Slowly coming to the surface.
7 Starting to hear the sounds around you.
8 Feeling the surface beneath you.
9 Calm,
Peaceful,
Alert and refreshed.
10 Slowly open your eyes.
Wiggle your hands and feet.
Stretch or yawn.
And come back to full awareness of the room.
