Make sure you're somewhere where you won't be disturbed for a bit,
Either sitting or laying down.
Make sure you're warm enough so that you can focus.
Keep your eyes open for now,
But don't stare at one thing.
Just be aware of everything in your field of vision.
A nice,
Soft focus.
Now I want you to notice your breath.
We're going to focus on the breath.
Take three big,
Long,
Deep breaths.
We're going to inhale for four,
Hold for four,
And exhale through your mouth for six.
Ready?
Breathe in two,
Three,
Four,
Hold for two,
Three,
Four,
And exhale through your mouth two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Hold for two,
Three,
Four,
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Hold two,
Three,
Four,
Exhale for two,
Three,
Four,
Five,
Six.
Now softly close your eyes.
Imagine there's a white light sitting on top of your head.
Like the wax from a candle,
Let it slowly melt into your body,
Starting with the head,
Down through your forehead and your face,
Then down through your throat and the rest of your neck,
Expanding over your shoulders and down to your hands.
Let it fill up your fingertips,
Then your fingers,
Your hands and your forearms.
Up past the elbows to your upper arms,
Fill them all with white light.
As your arms fill up,
The white light spills over into your chest,
Filling your heart with white light,
Pouring down into your abdomen,
Down your back,
Through the pelvis and the hips,
Into your thighs,
Over your knees,
Into your calves,
All the way down to the heels of your feet.
Feel them fill up your feet,
All the way to the tips of your toes.
Sit in this white light,
Knowing that nothing can hurt you while your eyes are closed.
Not your thoughts,
Not anyone else.
Now imagine yourself on the edge of a beach.
Behind you is a beautiful field of grass,
Where the sky is blue and beautiful.
But as you turn towards the water,
You notice that there's a storm coming in.
It's dark and gray,
Windy and restless feeling.
There are stairs to get down to the beach.
So you start to walk down.
Ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
When you get to the bottom of the stairs,
You see a dog.
It is stable and sturdy,
And you notice that the water underneath it is dark and you can't see the bottom.
You walk over to the dock,
And all of a sudden you feel a backpack.
It is heavy.
It is filled with all of your worries.
The stresses of a lifetime that no longer serve you.
You feel really weighed down by it.
But you keep walking to the end of the dock anyway.
One step at a time,
Ever so slowly,
On this very stable dock.
Your footing has never been more sure than it is right now.
As you get to the end,
You notice that there is no railing,
But you feel safe.
You look down into the water and it is so dark.
It is an exact mirror of the sky,
Wild and windy.
You take the backpack off and feel the weight come off of your shoulders.
It is such sweet relief to have that burden gone.
The burden of other people's thoughts,
Other people's words,
Other people's opinions.
You lift up the backpack and you simply drop it off the dock into the water.
You watch the very heavy backpack sink,
Out of your vision,
Never to be seen again.
You don't know if it lands somewhere,
You don't know if it hits anything.
It's just gone.
It is no longer yours.
When you look up from the water,
You notice that the storm is retreating.
The wind from the beach has pushed away the dark clouds,
And now the sun is shining harder on your back than it was before.
You feel the warmth of the sunlight,
So you turn to look back at the beach to feel it on your face.
The wind dies down,
There is nothing but blue sky ahead of you.
You walk back up the dock,
Still sturdy as ever,
And hop back down to the beach to sit in the sunshine and absorb as much of the light as you can.
Once your whole body feels warm and light,
You decide to walk up through the meadow,
Taking the stairs.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten.
Take in one last smell of the ocean air,
The sweet scent of flowers on the breeze,
The warmth on your face,
And then bring your awareness back to your breath.
Take a big breath in through your nose,
And out through the mouth.
Wiggle your fingers and toes,
Waking your body up,
Keeping the light,
White light with you.
And when you are ready to open your eyes and bring back your awareness to the room,
You are welcome to do so.
