Hello and welcome to this guided meditation and visualization that will lead you towards releasing worries and negativity before guiding you into a peaceful slumber.
My name is Jason Stevenson and I invite you to open your mind as we take a journey that will help to dissolve patterns of thought that bind you in fear and negativity.
So to get ready for this meditation take a moment to ensure that all of your end-of-day activities are taken care of.
Alarms should be set for tomorrow,
Blinds drawn and anything else you need to do.
And when you are ready bring yourself to a comfortable lying down position and just ensuring that the neck forms one straight line with the spine if possible and that your arms and legs can relax with ease.
Before we begin our visualization let us take a few moments to really settle into the space we are in and begin by drawing your attention to the weight of your body noticing this natural surrender into the surface beneath you.
Observe each part of you that is in contact with the physical world noticing how unconditionally you are held by this earth.
Draw your attention to the air around you perhaps even noticing the temperature of it against your skin and then watch as this surrounding air moves into your body filling your lungs completely as you inhale before returning to the surrounding atmosphere as you exhale.
Just spending a few moments minding the breath in this way letting it flow as it pleases.
Drawing your attention to the belly now see if the breath might expand more completely into the navel.
Watch this core of your being expand fully with each inhalation and relax completely with each outward breath.
As you breathe into the belly you begin to initiate the body's relaxation response.
This response counteracts the physiological stress response that kicks in when we are worried or afraid and as the body begins to relax the mind does too.
Slowly we transition back into our natural state of being.
As we move through this meditation let your breath act as an anchor for your attention.
Anytime you notice the mind has drifted away into some mental distraction just simply observe this with compassion and then let your attention land once again back on your breath.
The breath is a tool we can use at any moment to bring us back to what is right here.
So in a few moments we will begin a transformative visualization that will help us to dissolve patterns of worried thinking and negativity that do not serve our well-being.
As we move into this I invite you to soften any judgment you might have about negativity.
It is not uncommon that we feel guilt or shame for having negative thoughts and yet we are not bad for experiencing thoughts that are less than positive.
Negativity can instead be tended to with care and kindness as we shed a light on our fears in order to dispel them.
And as you soften any self judgments whether these are obvious or subtle ones you naturally open up to greater self-compassion.
And beneath the light of compassion we find the strength we require to truly and authentically transform the mind.
So coming back to the breath now letting it flow as deep as is comfortable for three more full rounds.
After that third round just allow your breath to soften and return to its natural pace and depth.
Take a moment now to feel your body once again being held by the bed or other surface beneath you.
And then in the creative power of your mind's eye begin to envision that this bed beneath you is nestled into a small and cozy log cabin.
From where you rest you observe clear blue sky through the windows and tree branches dancing in the light breeze just outside.
The cabin is quaint perfect just for one and smells of cedar and pine.
It feels safe and protective helping both body and mind to relax.
As you rest here you might notice lingering thoughts of fear,
Worry or negativity circling within you.
However without becoming caught up in their stories you witness whatever is present as an observer.
Just bless your concerns with kindness and patience and letting them know that you see them.
As you witness the worried or negative thought patterns that tend to come to you,
You realize how accustomed you have become to them.
Though the exact concerns that weigh you down might change from day to day the energies of fear and negativity continually come back.
And as you realize this from an observer's vantage point,
You realize you are not defined by the contents of your mind.
Rather thoughts flow through you like clouds sometimes presenting as challenging weather patterns.
Yet you remain completely undefined by them.
You realize you don't have to be weighed down by these less than empowering thought patterns and so you commit here and now to the journey ahead that will free you of them.
You watch yourself rise to your feet in this small cabin stretching your arms up towards the a-frame ceiling above.
You release a deep sigh on your next outward breath feeling inspired to step out into the open air as you venture deeper into the process of letting go.
Packing a bag with all you need for the day's journey you prepare to leave the cabin before stepping out into the open air.
Leaving outside the front door.
And as you make your way outside you witness the rolling hills and fields that slope downwards before you as well as the woods that stretch out into the distance.
It is late summer and the sun is warm.
Bright rays beam down from high in the sky blessing the plant,
Animal and human life of the earth.
You feel an immense sense of gratitude for the sun's presence.
You remember having heard of an enchanted forest of healing not far from this place you rest in.
And though you aren't sure of its exact location you trust that you will arrive there when it is time.
In the meantime you wander the grassy valley noticing the wide array of plant life that stems from the soil.
Tiny low-lying flowers of white,
Violet and yellow nestle themselves in the grass as do the taller plants with indigo and magenta blossoms.
You contemplate the plant life as you walk considering that these living beings harbour not a single ounce of judgement,
Fear or concern.
Highly in the present moment unfazed by ideas of what awaits them.
You consider the bugs and soil life too noting that each living being in this ecosystem contributes in its own way.
Nothing in this landscape is negative.
None of it judges.
Each organism lives its life to the best of its ability without fear.
It is a realisation that inspires you.
Carrying on across the open land you start to notice your worried thoughts dissolving.
They might still linger somewhere in your mind but you are starting to become more attuned to the beauty of this present moment.
A sense of peace starts to unfold inside of you.
A voice inside calls you towards the sun and so you turn in its direction.
Cutting across the open field you spread your arms open wide as you move forward.
As the breeze blows across your entire body you feel yourself surrendering further into this moment.
You know there is a time for planning and thinking critically but for now you yearn to be present.
You recall your commitment to journey towards inner freedom.
Soon your feet carry you to the edge of the woods to what you think may be the enchanted forest you had heard about.
And indeed,
This is that forest.
From where you stand at its edge you notice a wood archway that marks the pathway into the forest.
Its slender frame is woven with vines and bright flowers whimsical and enchanting.
And at the top of it a carved wooden sign reads The Forest of Freedom.
You take a deep sigh of relief trusting that you have arrived here for a reason.
You believe that now is the time to transform your mind into one of greater peace and freedom easing the worried and negative thought patterns that have been with you for too long.
And so,
Take a deep breath in and then slowly you pass through the archway and into the dense,
Mystic woods.
You are mindful of the steps you take sensing the earth through the soles of your feet and through your eyes.
Entangled roots protrude through the earth offering you the feeling that these woods are wise and ancient.
Birds flitter in the branches overhead and sunlight trickles through caressing the forest floor.
As you venture deeper into the forest your ears open to the silence that pervades this natural landscape and your mind softens further.
You notice the beautiful blend of trees that makes up this forest.
Home to birch trees,
Pines,
Firs and oaks among others.
You marvel at the balance of deciduous and coniferous trees that are present here.
As you continue to take in the beauty around you you realize nothing matters right now but this.
You carry on a little while longer crossing small streams and navigating around rocky protrusions of the earth and soon you arrive at a small clearing in the woods perfectly circular in nature.
As you step into it you notice a circle of stones outlines its edges signifying that this hidden nook in the forest is a carefully constructed oasis for healing,
Gathering and pure living.
And indeed as you move into the center of the circle you feel a wave of healing light and warmth wash through you.
The sun beaming straight down from above this circle whispers to you rest a while and so you lay your back on the earth surrendering completely to the forest floor.
Eyes closed you sense the golden light of the sun penetrating your crown and third eye.
Your entire headspace illuminates.
As this golden light from above fills your mind it begins to dissolve old patterns of negative or limited thinking ingrained conditioning and fear,
Worry and anxiety.
You spend a few moments focusing on this golden light that fills your mind watching all the worry and tension you've carried dissipating from within.
Your mind sinks into lightness,
Freedom and clarity,
Melting beneath the warmth and wisdom of the sun.
And as your mind comes into greater peace and harmony,
You long for the same cleansing to course through the rest of your body.
Your wish is the universe's desire and so its golden light concentrates itself next in your jaw,
Your mouth and throat,
Feeling any tension and anxiety that may be held there.
Slowly it seeps into your shoulders and your chest relieving your heart of any negative or worried energy that may have made itself a home there.
Next,
The golden light of the sun blows through your arms,
Bringing lightness and freedom all the way to your fingertips.
It spreads back through your chest and then down into your belly,
Filling your navel with a warm healing glow that dissolves all tension and contraction that might be hidden here.
It continues to spread through your hips and pelvis,
Softens and then permeates into your thighs,
Knees,
Lower legs and toes,
Gently releasing them.
Your entire body is now held in this cleansing light,
Freeing all parts of you from worry,
Negativity and unease.
You take a full,
Deep breath in of the light above you to fuel the light that now lives within.
And as you exhale with a sigh,
You release all worries,
All concerns and all less than empowering thought patterns that linger within.
You repeat this a few more times,
Breathing deeply and exhaling all that no longer serves you.
You let your breath come back to its natural rhythm as you take just a few moments to steep in the beauty and purity of this golden light that pervades you.
Feeling completely light,
Free and at peace now,
You slowly watch yourself rise to your feet in the center of the circle.
You stretch your fingertips up towards the sky above,
Arching your back slightly as you come back into the full expression of your body.
As your arms come down slowly,
You let your palms rest on your heart for a moment,
Silently giving thanks for the healing that this natural landscape provided you.
Taking one last look around,
You admire this space that held you and then you slowly make your way out of the sacred clearing.
You journey back into the dense woods as you begin down the path home.
As you walk now,
You feel as if a weight has been lifted from your mind and in place of those worried thoughts,
A new voice rings through.
It speaks directly to you with the words.
You are beyond what the worried mind suggests.
You are beyond the negative thoughts that weigh you down.
You are peaceful,
At ease and flowing freely.
You hold the light of the sun within you.
As these words reverberate through you,
They reaffirm the expansiveness you feel within.
You honor these words as your inner wisdom shining through.
Soon,
You arrive back at the wooden archway,
Adorned with whimsical vines and flourishing flowers.
Stepping through it and out of the forest,
You revel once again in the beauty of the open valley.
Slowly and mindfully,
You make your way back through the fields towards the cabin that once held you.
As you approach the cottage,
You take a moment's pause to look back on where you've been.
You honor with kindness whatever worried or negative thoughts once occupied you.
Knowing that you embody the inner light,
Wisdom and compassion you require to navigate them any time they rise in the future.
Rather than heading back inside,
You decide to spend the rest of your waking hours in the great outdoors,
Finding a comfortable place to rest.
You lie your back on the earth or in a reclining chair,
Turning yourself towards the now setting sun.
And as the bringer of light slowly creeps towards and beyond the horizon,
You admire the colorful display it paints in the sky.
Light the color of bubble gum fills the atmosphere,
Signifying that tomorrow will be another beautiful day.
In time,
The day fades away and you close your eyes to sink further into your body,
Drawing your attention to your heart.
You let each inhalation nourish the fire of love and courage within and each exhalation soften what no longer serves you.
As you mind the breath,
You come into the innate peace of this present moment.
Gently,
You let the imagery of the cabin,
The valley and the surrounding forests fade away.
Eyes remaining closed,
You now sense your presence in the room that holds you.
The peace you encountered in your mental imagery stays with you,
Guiding you gently into a peaceful slumber.
And as you slowly come to full rest,
Let the following positive affirmations continue to inspire this empowered release of worry and negativity.
Stay with the wisdom of these words until you sink into a restorative sleep and peaceful dreams.
I let go of fear and anxiety with ease.
I empower myself through positive thinking.
I am in control of how I relate to my thoughts.
I speak to myself with kindness.
I inhale peace and exhale unease.
I harness courage in the face of difficulty.
I exhale negative thoughts.
I attract positive energy and experiences.
I ground myself in the present moment.
I trust that I am always taken care of.
The universe supports me unconditionally.
I listen to the needs of my body.
I follow the callings of my heart.
I tend to my concerns with wisdom and patience.
My mind finds peace in my heart.
Through deep breathing I relax my mind.
I let go of anxiety about the future.
I control what I can and release what I can't.
My life is calm and peaceful.
I am capable of overcoming all obstacles.
I am committed to clear seeing.
There is beauty and abundance all around me.
I trust the mystery of the universe.
I open my heart with faith and love.
I find respite in the peace within me.
I am attuned to the deeper truths about life.
When the world spins,
I find strength and comfort within.
I reach out for support when I need it.
I am unconditionally loved by the universe.
No matter what,
I know I am supported.
I inhale encouragement and exhale doubt.
I believe in who I am.
I release my need to control what is beyond my control.
I have faith in my gifts and abilities.
I honor the unique and wondrous being that I am.
My mind is open to new possibilities.
I view all situations from a clear lens.
I relax my body to relax my mind.
I breathe deep and I am free.
I release self-judgment and self-doubt.
I believe in the gifts I carry.
I have faith in the journey that unfolds before me.
Negativity bears no weight on me.
I am free of the illusions of the mind.
All is well in the moment.
Peace rises from within me.
I am in charge of my future.
I see goodness in the world.
I release old beliefs that do not serve my vision.
And until next time,
Goodnight my friend,
Goodnight.
