Today we're going to do a visualization meditation.
We're going to bring into our minds the idea of two walls that represent two parts of self.
One way of feeling good,
And one way of not feeling so good.
This is going to be a powerful visualization meditation.
To get the most out of it,
You're going to want to fully immerse yourself in the experience.
So before we begin,
Let's set our intention of our mind to allow ourselves to fully immerse in this experience.
To give ourselves the time and the patience that is required.
Let's begin by finding a comfortable position.
Either sitting or lying down.
Whatever works for you.
Let's begin by closing our eyes.
Just take a deep breath in through the nostrils.
And release through the nostrils.
You can allow the out breath to be slightly longer than the in breath.
Let's do that again.
In through the nostrils.
And release any tension through the nostrils.
Allowing yourself to fully relax.
One more time.
In through the nostrils.
And out through the nostrils.
You can allow your breathing to return to its normal pace now.
And just allow a few moments to just observe your mind.
And see what kind of state your mind is in.
And if it's busy,
Just observing that.
Knowing that's OK.
Bringing into your mind now.
The idea of a beautiful large wolf.
With a cream coat that inches thick.
Soft fur.
And a long tail.
Look into the eyes of the wolf.
And see kindness.
See protection.
And genuine love.
Notice how calm your mind and your body feels in the presence of this protector.
Feel the love and warmth radiate from them.
And know that you're in a safe space.
I want you to imagine the wolf being four or five times the size of you.
And you being next to it,
Leaning on it.
Allowing your body to fully relax.
And fully be comfortable.
I would like you to now imagine another wolf.
Only a pup.
Sitting a few meters away from you.
Which is much smaller.
I want you to imagine this pup being a dark,
Musty color.
I want you to imagine it rolling around.
Throwing a tantrum.
Digging at the floor.
It trying to bite its own tail.
Notice how the other wolf,
The beautiful,
Loving,
Cream wolf,
Observes this other pup.
As young.
Not knowing.
A child.
With love and grace.
And compassion.
Do you see the pup?
Do you see its playful,
Frustrated nature?
Do you see the beauty?
Allow the pup to come over.
Invite it.
See how shy it is.
But be open and loving.
Welcome in it.
It's okay sometimes that we throw tantrums,
You say.
Come here,
Little pup.
Come sit with us and be at peace.
And watch this little pup scamper over.
It's tail wagging.
Excited.
To finally be accepted.
For who it is.
And knowing that we won't fight against it.
And instead we will also act with grace,
Love and compassion.
Come sit with us,
Pup.
Come be at peace.
Imagine the little pup.
On your lap as you stroke it.
And as the cream wolf arches over you both.
And you both feel incredibly protected.
Spend a few moments just enjoying this.
This is what it feels like to be whole.
And to accept all sides of ourself.
And when we accept all sides of ourself with love and compassion.
We find peace.
Coming back now to our breath.
And coming back into the room.
