The following meditation was created by Carla Grendison of Intuition Continuum.
Welcome.
We are embarking on an intuitive exploration,
A journey through the mind's eye.
Your physical body will first be guided into stillness,
A progressive relaxation in service of allowing you to go deeper within.
I invite you to settle in to a spot that's comfortable for you,
Seated or laying down.
Gently close the eyes,
Take a deeper breath in,
And exhale.
This experience is designed to offer you a reprieve from the thoughts of the busy mind,
From the happenings of your daily life.
This is a time set aside for gentleness and kindness to yourself,
Exploring freely without judgment or self-criticism.
I encourage you to release any expectations you may be holding.
Let go of any preconceived notions of how you think you should feel during or after this exploration.
There's no wrong way to explore,
Nor is there a singular correct experience to be had.
All that comes up to be seen,
To be felt,
To be noticed,
Is exactly as it's meant to be for you,
For today.
Simply witness what arises without judgment or analysis,
Bringing your attention to your breath.
Noticing the in-breath and out-breath,
The sensation of the air moving in and out through your nose or mouth.
Breathing comfortably and naturally.
Notice the support of the seat beneath you,
Your physical body supported in this physical space.
Shifting your attention to the top of your head.
Focusing in on your forehead,
Your scalp and hairline,
Your ears,
Your temples,
And the muscles around the eyes.
Releasing tension you may be holding in these areas.
Softening the jaw,
Letting the shoulders drop.
Relaxation spreading down your torso all the way to the base of the spine.
Notice the rise and fall of your chest and belly with each breath as you continue to breathe comfortably and naturally.
Drawing your attention to your right arm.
Inviting you to make a tight fist with your right hand.
Tensing the right arm all the way up to the shoulder,
Provided you have no injuries preventing you from doing this comfortably.
And release.
Shifting to the left hand,
Making a tight fist.
Tensing the left arm up to the shoulder,
Again provided you have no injuries that prevent this.
And release.
Notice the contrast from tension to relaxation of the arms and hands.
Continuing to breathe comfortably and naturally.
Turning your attention to the lower body.
Tuning in to the large muscles of the legs,
The ligaments and joints in your lower body and feet,
All the way down to your toes.
Releasing any tension in these areas simply by noticing it and allowing it to dissolve.
Notice your limbs and your whole body,
Heavy and relaxed,
Sinking deeper into a state of physical rest.
Allowing any last bits of tension to release out the soles of the feet.
Inviting you to take a deeper breath in,
And then exhale.
Noticing the texture of any clothing on your skin.
Begin to notice a decrease in separation between your physical body and your surroundings.
Less distinction between your body and your clothing,
And even the air around you.
The separation is becoming blurred.
A feeling of expansiveness and connectedness settles in.
Contributing to a greater sense of peace and deeper relaxation.
Continuing to breathe comfortably and naturally.
Bringing your focus inward to the space between your eyebrows,
Your third eye,
Your mind's eye.
This is the gateway to your imagination and intuition.
In this space you see clearly.
Envisioning yourself with your feet planted on the ground in a place of your choosing,
Where you feel secure,
Safe,
Grounded.
This space feels comfortable,
Like home under your feet.
You know you belong here.
As you look around,
Taking in your surroundings,
You notice a door ahead of you.
This door is slightly ajar.
Through it streams a bright light.
In the sliver of what you can see just beyond the doorframe,
You notice luminescent foliage of vibrant colors.
What awaits you beyond the doorway is welcoming and peaceful.
You step forward.
The door opens a little wider,
Allowing you to move through with ease.
You're met with an expanse of colorful surroundings.
A vibrant forest setting,
Magical and unique.
Notice the colors,
What you see,
What you sense.
Bathed in the warm light,
You become aware that a shift has taken place.
Your own physical shape has changed.
You have taken the shape of a bird.
As if seeing your shape from outside yourself,
You notice that strong wings have sprouted,
And your plumage is as you would have dreamed it to be.
Your wings begin to move,
Lifting you off the ground.
Swiftly you move upwards,
Above the shrubs,
Soaring high above all the trees.
You have a bird's eye view of the landscape below.
Warmed by the sunlight,
This light illuminates what is beneath you,
The extraordinary environment in which you find yourself.
A gentle pull draws you toward a tree beneath you.
Gliding down,
You land on a branch,
Steady and stable.
You begin to notice something about this tree's effect on you.
It is absorbing from you what you are ready to release,
Something that is no longer serving you.
You may not be aware of what it is,
But something that has been weighing on you is being offloaded.
Without focusing on the specifics of what it is,
Simply notice what you feel.
In place of what was released,
What you need most begins to flow in.
A sense of trust showers over you,
Absorbed into your being.
You are replenished with trust in things working out,
Trust in your own resilience,
Trust in spirit,
Source,
The universe,
Or another concept that is meaningful to you.
Allow yourself to take in this nourishment deeply into your soul.
Lifting off from the branch once again,
You continue your journey.
Far below you on the forest floor,
You notice a friendly being beckoning to you,
Inviting you to fly down and join them.
As you land,
You take in what this being looks like,
What their presence feels like.
They greet you and present you with a gift.
Maybe this gift is something you can observe or touch.
Maybe it's a word or message.
Or maybe you don't know what it is.
Perhaps it's not clear.
That's okay.
It may be revealed to you at a later time,
When it's meant for you to know.
Simply trust that deep within you,
The nature and value of this gift is understood and treasured.
In return,
You offer a word or message of gratitude.
Allowing your wings to lift you up once again,
You continue observing,
Noticing.
Another tree catches your attention.
This tree stands out as being a little less vibrant than all the others.
It has sparse foliage and thin branches.
Landing on one of its spindly branches,
Something different begins to occur.
Your presence sparks growth within this tree.
You can feel it.
You can see it.
Colorful buds pop out of the branches,
New growth appearing before your very eyes.
The branch itself is growing stronger,
Broader,
More robust beneath you.
The tree's strength is increasing due to your presence,
Due to your connection with it.
You are sparking healing here.
Your connection with this tree is valuable,
Helpful,
Purposeful.
You are important.
As new growth springs up all around you,
You notice that you are growing stronger as well.
Your plumage a little brighter.
Your vision a little clearer.
You feel more capable.
Reciprocal healing is occurring.
Your connection with other beings in this space has been beneficial.
You have positively impacted this place.
Its inhabitants are in a better state than when you arrived here.
Aware that your time in this place is coming to a close for now,
You fly down,
Landing on the soft grass below.
You become aware that your physical shape has shifted once again.
You have returned to your usual physical form,
The form as you know yourself to be.
With an acknowledgement of gratitude to this place,
And to those in it for contributing to your experience,
It is time to leave.
But this was just an introduction.
This place is always available to you whenever you choose to return.
The door through which you initially entered reappears,
Slightly ajar.
You move through the doorway,
Your feet connecting once again with the ground on the other side,
The comfortable space where you feel at home.
Drawing up that feeling of groundedness through the soles of your feet,
Your surroundings begin to dissolve.
Gently,
Slowly,
You are returning to the space in which you began this meditation.
Returning to your physical body,
In physical space.
Becoming aware once again of your breath,
The in-breath and out-breath,
The rise and fall of your chest and belly,
The sensation of the air moving in and out through your nose or mouth,
The air on your face.
Notice the feeling of your clothing on your skin,
The support of the seat beneath your physical body.
Allow these physical sensations to contribute to your return to a state of being a little more awake and a little more alert.
Your physical body is becoming more defined once again.
The feeling of separateness is increasing,
A sense of gentle separation from your clothing,
From your surroundings,
From the air around you.
Taking a deeper breath in,
And exhale.
Inviting you to open your eyes,
Returning to the physical space.
Noticing,
Sensing where your feet and hands are in physical space.
Wiggling your toes and fingers.
Offering your physical body a stretch.
Placing the palm of each hand gently on your body where it's comfortable.
Allow this physical touch to help bring you back to a state of being more fully present and grounded.
If it suits you,
Take a moment to reflect on this experience,
And jot down some notes in a journal.
When you are ready,
Feeling solid and steady in this physical realm,
I invite you to move on with your day.
Wishing you peace and rejuvenation in the hours and days to come.
Take good care.
