Welcome to the meditation.
Start by getting yourself settled in a chair,
Somewhere really comfortable and somewhere quiet where you won't be disturbed.
This meditation is designed to get you thinking from a different part of your brain,
To relax and to access new ideas and to connect with a more intuitive part of your brain.
So having settled down in your seat,
We're just going to start some gentle music in the background and I want you to focus on my voice and the music and this will help you clear your mind.
So we're going to start now with some breathing work.
Breathing slowly in through your nose,
Down into your belly for a count of five and then breathing out slowly through your nose,
Controlling the breath and breathing all the way out for a count of five.
We're going to hold at the point where we're breathing in and then we're going to hold at the point where we're going to breathe out and this is a fantastic technique for relaxing you,
Which is what we want to do with this exercise.
So breathing with me now,
In for five,
Hold and breathing out through your nose,
All the way out,
All the way out,
All the way out,
All the way out,
Hold and breathing back in through your nose for a count of five,
Hold and breathing out for five,
All the way out,
Slowly all the way out,
All the way out,
All the way out.
I want you to continue breathing slowly in and out at your own pace and just concentrate on the in-breath,
On rejuvenating,
Reviving,
Re-energizing and on the out-breath,
That's the time to let go of your thoughts,
Relax,
Feel yourself going to a deeper space.
And for this exercise,
I'd like you to imagine that there is an elevator or a lift inside your head and I want you to imagine that you're standing in front of that elevator and there's a button,
A down button on the outside of the lift,
I want you to imagine pressing that now,
You see the door opening and you step inside the lift and there is a heart-shaped button on the inside,
Just imagine pressing that now,
Seeing the doors of the lift shut and imagine the lift moving down from the center of your head,
Down,
Down,
Down into your chin,
Down into your throat,
Down into your upper chest and arriving in your heart area.
Imagine the doors of the elevator opening and you step into the heart space,
This is the space where you can be yourself,
Where you can connect with a deeper understanding of love and affection and appreciation for who you are and the work that you do for others and as you step into the heart space,
Imagine seating yourself in a really comfortable chair or a sofa or a bean bag,
Nestling into that chair and relaxing still further and I want you to imagine that this space is decorated in a beautiful color of your choosing and then there's a beautiful carpet below your feet,
It's the most comfortable place you can imagine and it represents your heart and at the back of this space,
There is a door and through this door in a minute will come someone you love deeply,
Be a family member,
Could be a friend,
Could be a partner and as you wait for that person to come through that door,
I want you to be aware of how you feel when this person arrives,
How does that person make you feel?
So go ahead now and imagine the back door of this heart space opening and a person stepping through and you stand and embrace that person because they mean a lot to you,
Someone you have a deep affection,
Love and or respect for and they seat themselves in a chair,
Sofa or bean bag next to you and you look into their eyes and this is your chance to reflect on why this relationship is so important to you,
How does it nourish you,
How does it make you feel?
Imagine looking into their eyes now and also reflect how are you,
Who are you when you are with this person,
Are you a better version of yourself or are you the same?
How do you show up for that person?
Now I want you to imagine that more people are coming through the back door of this heart space,
Maybe not quite as close,
These might be work colleagues,
These might be customers or suppliers or reports,
Just imagine these people coming in and seating themselves around you.
Again,
Connect into that feeling,
How do these people make you feel,
How do they make you show up as a person and also consider how they make you do the things that you do to achieve your purpose in life,
Whether that be personal or professional,
How do they help you?
Now it's time to come back and you say farewell to your friends,
Loved ones,
Colleagues,
As you see them return through the back door and you step up the lift once more,
Pressing the up button this time,
Stepping inside the lift and on the inside of the lift is a head space button,
Press that now and you can feel your awareness moving from your heart up,
To your upper chest,
Your throat,
Through your chin and up back to the centre of your head.
Doors of the lift open and you step out and as you do so you prepare to return and as I count back from five,
Four,
Three,
Two,
Getting ready to open your eyes,
Refreshed,
Reinvigorated,
One and you're back.
