Sit or lie in a comfortable position where your body is fully supported.
Bring your awareness into your body and feel the support of the surface that you're resting upon.
Allow your breath to be natural and bring awareness to your breathing.
Notice the natural expansion of each inhalation as your lungs fill with air.
Notice the natural letting go as this air is released with the exhale.
Follow several cycles of breath,
Sensing into each inhalation and riding the wave of each exhalation.
Imagine that you are going on a short journey or hike or walk and that you are carrying a backpack with you.
In this backpack you can put anything you may need for the day's journey.
Sometimes however,
We end up carrying all kinds of unnecessary things around with us throughout our day.
We carry past situations that have upset or angered us.
We carry worries about things that may or may never even happen.
We carry other people's baggage,
Their issues that are not ours to carry.
And so our backpacks become very heavy.
They can weigh us down.
They can make it hard to move forward and to enjoy the scenery along the way.
Notice if your backpack is unnecessarily heavy.
Notice if there are things in there from the past or worry thoughts about the future that don't need to be held right now,
That don't serve you.
Imagine what it would be like to not have to carry all of this around with you.
Imagine how much lighter your backpack would be.
How you could be free to move more easily.
Take a look inside your backpack and take out anything that you don't need right now.
Let go of any past situations that are no longer serving you.
You don't need to hold onto these.
Feel your load lighten as you take these out.
Set them aside.
They are not needed on this trip.
It is safe to set these aside.
If there are any worries and thoughts about the future,
Things that you cannot take effective action on today,
Set these aside as well.
You don't have to carry anything that you don't need in this moment.
Your backpack is lighter now.
This is healthy for you.
You are free to move with greater ease.
Feel a growing trust that whatever you need is right here within you for you to access.
And whatever you do not need to be holding onto is naturally falling away.
You are feeling lighter and more at ease.
You have everything with you now to support you and nourish you and guide you on your journey.
Now imagine that you find a beautiful spot where you choose to set your backpack down altogether.
You might be standing or sitting,
Maybe by a stream or a lake,
Or on a rock by a waterfall,
Or amidst the trees,
Or anywhere of your choosing.
And in this moment you don't have to be going anywhere or doing anything.
You can just sit,
Allowing your body to relax and replenish.
Take in the peace and stillness that is present in the moment.
Notice how it feels in your body to take this kind of precious pause.
Feel your breath as it comes in and as it goes out.
Feel the natural rhythm of your breath.
Just this inhalation.
Just this exhalation.
Notice the natural filling up,
Expansion of your chest and heart with each breath in.
With each breath in you are inviting in safety,
Peace,
Calmness,
Relaxation and ease.
With each breath out you are letting go of anything you don't need.
You are letting go of tension,
Stress,
Tightness,
Worry thoughts.
Each of these being washed away with the out-breath.
Feel the natural letting go and softening that your body already knows how to do with each exhalation.
You are in a safe and beautiful place.
Feel that you are protected,
Surrounded by the love and comfort of real or imagined people or beings or by a light or energy or anything that brings you a deep,
Soothing,
Nurturing feeling of peace and relaxation.
You have everything you need in this moment.
Before it is time to return from this meditation,
Ask yourself if there is anything you would like to put in your backpack that would be helpful for you,
To bring back with you.
Perhaps something that is a reminder of your inner strength,
Courage and resilience.
Perhaps it is something that represents calmness,
Balance,
Perspective,
Joy,
Gratitude,
Compassion or anything else that you may want to carry with you.
Take what you need.
Let it become a part of you.
It is there for you,
Anytime you need.
Anytime you think of it,
It is already there.
Returning your awareness to your body now,
Feel your body resting upon the surface that is supporting you.
Take several natural inhalations and slow,
Deep exhalations.
Bring your awareness to the room as you are ready,
Going forward into your day or evening.
