Today I'm going to share with you one of my favorite meditations.
I've been using this meditation for many many years to help me sleep better at night and also to help me clear ruminating thoughts.
It is a very simple meditation,
Yet very effective.
Close your eyes.
Relax.
You're going to feel so much better afterwards.
So relax relax You're safe.
You're secure.
You're loved.
Remember that.
You are safe.
You are loved.
And you are love as well.
Do not forget that.
Wonderful wonderful.
Visualize or imagine in front of you a box.
Make it a beautiful box.
Like a gift box.
Take a look at your box.
What does it look like?
What color is it?
What is it made of?
Does it have any pictures on it?
If you like this box,
Keep it.
If you don't like it,
Create another box.
It is important to create a box that you will absolutely love.
A beautiful box.
A gift box that you would give to somebody that you really care about and to somebody that you want to feel good.
Now that you have your box,
Open it.
It is empty right now but it will not stay empty for long.
Take your attention to your mind.
To your thoughts.
And locate the thought that is in your way,
That you no longer need.
Maybe it's a conversation that's replaying in your head,
A ruminating thought,
A worry,
A what if.
Take that thought,
Put it inside that beautiful box that you just created.
And close the lid.
And tie a big bow around this box.
And now we're going to send this box away.
Your thought,
Your memory,
That energy that you have just placed into the box will stay in the box and it will leave you as the box flies away.
Take a deep breath in.
As you exhale,
Observe the box moving away from you at the speed of light.
You watch the box get closer and closer to the sun.
And once it comes under sun's energy,
This box disappears.
And another box gets created in its place right by your feet.
Take your attention into your mind and see if that thought is still there.
See if that memory is still there.
Sometimes it takes several tries to clear it.
And so place it into the box.
Close the lid.
Tie a big bow around it.
Inhale in.
And exhale,
Shoot that box to the sun.
And watch it explode and watch it become absorbed by the sun.
Take your attention back into your mind.
If that thought and memory is gone,
Then find another one.
Another thought,
A memory,
Even a belief that you no longer need.
Place it into the box.
Close the lid.
Inhale in and on an exhale,
Shoot the box right into the sun.
And watch it.
Watch it explode.
Watch it burn up.
Let's do this one more time.
Notice by your feet the beautiful box that you created.
Take your attention to your mind and place the thought,
The memory,
The experience,
The conversation,
The stress,
Whatever it is,
Place it into the box.
And if there are more,
You can place them in the box as well.
You can place many thoughts,
Many memories,
Many experiences into this box.
Close the lid.
Take a breath in.
And on an exhale,
Send this box into the sun.
Watch it merge with the sun.
Watch it become gold light.
I will count you out.
When I count to three,
You will open your eyes.
Feeling quiet.
Soft.
And safe.
One.
Take a deep breath in.
Two.
Exhale out.
And three.
Gently blinking your eyes open.
Returning into your body.
I thank you for allowing me to guide you through your practice and I will see you next time.
