Make sure that you sit comfortably with your spine erect and both feet firmly planted on the ground.
Or if you are doing this meditation while laying down,
Make sure that your spine is straight and that you are comfortable.
And bring your awareness to your breath.
Taking three deep breaths in through your nose and out through your mouth.
And when you breathe out,
You let go.
Softening your muscles on the out-breath.
And after three breaths,
Return to your normal breathing rhythm.
Breathing the falling and rising of your chest.
Breathing all the way down into your belly.
And on every out-breath,
Let go of any thoughts,
Any tension.
Softening and relaxing.
Even if any sounds,
Thoughts or feelings,
Take your awareness away from your breath.
Just smile and gently bring your awareness back to your breath.
Imagine that it's a summer morning.
You're in a beautiful valley.
Really imagine yourself being there.
The air is clean and the sky is so blue.
There are flowers and you can feel the morning breeze on your cheeks.
Feel your feet on the ground.
Really become aware of this beautiful valley.
And look around.
And in the distance you see a mountain,
A majestic mountain.
And when you look all the way to the top,
To the summit of this mountain,
You become aware of this extraordinary height.
And you decide to climb this mountain.
So start walking towards the mountain.
And notice you have to cross a forest first.
Notice the pleasant aroma of the trees and the cool dark atmosphere of the forest.
It's a very ancient forest.
And when you leave the forest you enter a steep path,
Walking uphill.
You can feel your muscles being at work.
Climbing higher and higher.
And suddenly the path ends and all you can see is rock.
You keep climbing,
But you have to use your hands to assist you.
And the air is getting fresher,
The surroundings more silent.
And when you keep on climbing you enter into a cloud.
Everything is whitish.
You can only see the mist all around you.
You proceed very slowly and very carefully,
Barely able to see your hands on the rock in front of you.
And just as suddenly as the cloud appeared it dissolves again.
And you can see the sky again.
You're so high now and up here everything is much brighter.
The atmosphere so clean,
The colors more vivid.
And the sun is shining brilliantly.
Climbing is easier now.
You seem to weigh less.
You're very eager to reach the summit.
And as you are approaching the very top of the mountain you pause and look around.
You can see other mountains,
Other peaks,
Near and far.
The valley in the distance and a few villages.
You have reached the top of the mountain.
The silence is complete.
The sky so deep blue.
And very far away in the distance,
A small dot that slowly becomes a silhouette.
And somehow you know this is a wise and loving being,
Ready to listen to what you have to say and to tell you what you need to know.
You are walking towards each other.
And if you come closer,
Feel the presence of this being,
Giving you joy and strength.
And as you get closer still you see this wise being's face and you notice the emanation of a deep loving warmth.
This wise being just radiates peace and love towards you.
Move all the way towards each other until you are face to face and look into this wise being's eyes.
Hold the gaze for a few precious moments,
Noticing the qualities of this being and the effect of its presence on you.
This is your very own wise being,
Your own deep intuitive knowing,
Your own inner guide.
And you may wish to ask this wise being any question you want.
Ask whatever it is you'd like to ask and very attentively listen to the reply.
Notice the sensations in your own body,
Your thoughts and emotions while you listen to the response and while you are simply in the presence of this loving being.
And notice that this wise being has a gift for you,
Something to help you on your journey in life.
Receive this gift,
It might be something symbolical,
Representing what you need at this time in your life.
And know that in a moment it is time to say goodbye,
But not quite yet.
Slowly think of a way to say goodbye to this loving being,
Knowing that you can always come back here,
That this wise being is always present inside of you and that you can revisit this special place anytime you wish.
But that for now it is time to say goodbye.
And whenever you are ready to leave,
Taking your gift with you and all the answers and wisdom you received,
Slowly turning around,
Walking away from the summit and start your descent down the mountain.
Climbing all the way down.
Notice if in any way you might feel different than on the way up.
All the way down,
Down the rocks,
Down the path,
Through the forest,
All the way back into the valley,
To the place where you started.
And whenever you have reached the valley again,
Very slowly,
In your own time,
Becoming aware of your breath again,
Of the sounds around you,
The space that you are in,
Softly wobbling with your toes and fingers,
And whenever you are ready,
Opening your eyes and welcome back.
