Let's begin by settling into a comfortable and relaxed posture.
You can either lay down or sit up.
If you are sitting up,
See if you can keep your spine long and strong while also feeling relaxed.
If you're laying down,
Begin to feel yourself melting and relaxing into the floor.
Whatever position you're in,
Take a moment to notice what's going on inside of you,
Physically,
Mentally,
And emotionally.
Notice what's present for you right now.
Know that whatever you're experiencing is okay.
For now,
Though,
See if you can gather all of your attention and focus on what we're doing in this meditation,
Staying present every step of the way.
Spend a couple of moments breathing and settling into your body now.
With each breath in,
Notice your body sensations,
And with each breath out,
Relaxing.
As you breathe in,
Settling the mind and focusing on the body,
And as you breathe out,
Relaxing even further.
As you breathe in,
Focusing,
And as you breathe out,
Relaxing,
Focusing,
And relaxing.
Now,
We're going to go on a journey to the upper world.
See if you can take yourself to a place out in nature that is up high and feels safe and comforting to you in your mind's eye.
This could be the top of a mountain,
Or a hill,
Or a tree,
Or even a balcony.
It could be a place you've been to before that you have positive associations with.
Take a moment to bring yourself fully into this place.
Go into a high place out in nature,
Such as the top of a mountain or hill,
Or the top of a tree,
Or a balcony.
See if you can connect to this place with all of your inner senses,
Noticing what you can hear,
What you can see,
What you can smell,
Noticing what you can feel inside of your body here.
Now,
I'll invite you to begin to go upwards.
As you do so,
You are ascending upwards out of the world that you're used to and into another world,
The upper world,
A place solely for your highest good,
Where only compassionate energy resides.
Keep traveling upward.
You may take a staircase,
Or a ladder,
Or a trail,
Or ascend into the air to get there.
Continue your ascent upwards.
Eventually,
You'll find yourself in the upper world.
This is a place where only compassionate beings reside,
A place solely for your highest good.
Now,
See if you can connect to this place with all of your inner senses.
Notice what you can see,
What you can hear,
What you can smell,
What you can feel inside of your body,
And what you can feel with senses that you might not ordinarily be used to.
These senses might open up.
And just notice what it feels like to be here.
Perhaps you can feel your body relax in this place.
Perhaps you feel at home here.
Just notice what this is like.
This is a place you can always come to for sanctuary,
Guidance,
And connection with your higher and your core self.
Just being here can be a healing experience.
Now,
See if you can invite your higher self to be here with you right now.
You may experience your higher self in many ways.
You may experience it as an energy,
Or a figure,
Or a color,
A feeling,
An aspect of nature,
A being,
Or something else.
Trust yourself to connect to whatever feels meaningful to you.
Continue holding the intention to connect to your higher self.
And when you connect to it,
See if you can stay with your higher self,
Experiencing it,
Perceiving it,
And learning from and about it.
Notice how it feels for you to be in the presence of your higher self.
Know that now that you've connected to your higher self,
You can always reconnect to it at any time.
If you feel ready and comfortable doing so,
See if you can invite your higher self energy inside of your own body now.
Ask your higher self to empower you and help you find and feel your spacious,
Curious,
Courageous,
And compassionate inner core self.
Notice how it feels to be empowered with the energy of your higher self.
Allow your higher self energy to move through you,
To permeate every cell of your physical body.
And just take a few moments now to meditate on this feeling,
Getting to know what it's like.
Notice what qualities you're feeling and experiencing.
Do you feel spacious,
Light,
At peace,
Full of life energy,
Connected,
Calm,
Compassionate,
A sense of inner clarity,
Perhaps?
This is your higher self energy within,
Your core self.
It is who you are underneath it all.
Your core self is your inner healer who has the ability to restore balance to your inner world.
Your core self has the ability to be compassionate to suffering,
Calm in the face of adversity,
Courageous and confident in the face of challenges,
And curious about the different parts of you.
Take a moment to notice how your core self energy might be similar or different from how you normally move through the world.
Now that you've had this experience,
You might find it easier to bring this energy into your daily life as you move through the world.
I will invite you now to commit the experience of your core self to memory,
So you can learn to differentiate between when you're acting from it and when you're not.
Now take a moment to review this experience,
Recording to memory everything that you sensed,
Felt,
Heard,
And saw.
Take any important insights,
Experiences,
And changes back with you.
Then we will begin our journey back to the surface.
Take a moment to return back the way you came,
Exactly the way you came.
Retrace your steps,
Going back down,
Down,
Down,
And eventually landing in that original place out in nature where you started.
Then move back into your physical body,
Taking the time to transition slowly.
Begin to feel the surface underneath you once again.
Begin to take in the sounds around you.
Feel your breath and your body.
If it feels right,
You can stretch or move a little bit.
And then whenever you're ready,
Taking your time,
You can open up your eyes and come back into the room.
