Welcome to a book from your future self,
A guided visualisation meditation with me Claire Cockle.
So firstly I'd like you to find a comfortable position,
Whether that be sitting with your back straight,
Your feet grounded on the floor,
Your hands resting in your lap or on top of your thighs,
Or perhaps you want to lie down.
However feels most comfortable for your meditation practice today.
Whenever you're ready I want you to close your eyes and just take a moment to notice how your body feels today.
Don't try to fix anything,
Just notice how it feels.
Notice how your breathing feels.
Notice the rise and fall of your chest and tummy as you breathe in and breathe out.
And start to let your body feel deeply relaxed.
Any tensions you have are slipping away.
Your muscles are melting,
Take a few deep breaths,
Breathing in right to the very top,
Hold and breathe out.
And again breathing in right to the very top,
Hold that breath and breathe out.
And just repeat this for a couple more breaths.
And again your last breath,
Feel your lungs as much as you can,
Taking that nice deep breath in,
Hold and breathe out.
Now imagine you're walking down a clear,
Open path.
Either side it is green,
Full of colour,
It's peaceful and quiet.
You can stroll at a relaxed pace without a care in the world.
The breeze gently flows through your hair.
The weather is comfortable and the sky is blue with soft white clouds slowly drifting past.
You stop to take a seat on a bench and just gaze at the clouds,
The different shapes,
Some softer and lighter than others.
Just watch them drift past.
You close your eyes and can feel the brightness of the sun on your eyelids.
Take in this bright light and enjoy it.
Appreciate the bright light throughout your whole body.
Let it light you up inside.
Feel the glow and the warmth from this bright light.
The light begins to gradually fade from your eyes and you begin to notice the nature around you and the gentle rustle from the soothing breeze.
You take your gaze around and notice a book laying just beside you.
You pick up this book,
Notice how it feels,
How it looks,
Its size,
Colour,
How heavy it feels.
On the front there is a name,
It's your name from birth.
You trace your finger over the name.
You realise that this is a book of you written from your future self.
You gently open the book and start reading.
Read all of the information from your future self.
Observe the feeling you get from your future self through this book.
How do they feel?
What do they want to share with you?
What positive future experiences do they want you to know?
Take a moment to absorb this information.
There's a photo in the back of your future self.
How do you look?
How do you look?
Breathe in calm and reassurance as you gently close the book.
Give thanks and gratitude to your future self for this experience and for sharing their wisdom and knowledge.
Feel the strength and peace from them.
Take a deep breath in.
Take a deep breath in and out.
And as you take your eyes back to the scenery around you on this bench,
Enjoy it for a moment longer.
As you appreciate the scenery from your bench,
Remember the positive words in the book from your future self.
Take another deep breath in and out.
And repeat that again as you slowly become more aware of the present moment.
More aware of your surroundings.
Gradually move fingers and toes as you awaken your mind and your body.
Stretch if you need to.
And whenever you're ready,
Open your eyes.
