Hello and welcome to Illumine Future Self.
The Future Self meditation is designed to invite you to have an experience of your future self such that you then have a memory of this experience that informs your decisions and your choices and your view of opportunities.
The Future Self meditation is for your optimal well-being.
Take a seat.
Begin to get comfortable and when you're ready lower the gaze or if you'd like to you can close the eyes.
Start to notice the body in space.
Notice an up-going energy that lightens and brightens the body,
Moves you away from the earth and notice a down-going energy,
Gravity,
That pulls you towards the earth.
Perhaps that starts to melt away muscle tension down towards the earth at the same time as this up-going energy lightens you,
Brings the head further away from the bottom of the spine so the spine elongates and gets lighter and brighter.
And bring your attention to the breath,
Notice the inhale and the exhale and any spaces in between.
Notice how the breath both happens on its own and happens when you direct it.
Perhaps play with being able to not direct the breath and surrender to how the breath is happening moment to moment,
Exploring voluntary and involuntary control of the breath.
And let go of that.
Perhaps start to allow each inhale to get a little bit longer and each exhale to get a little bit slower.
Noticing how the breath simply is,
Neither wrong nor right,
Bad or good,
True or false,
It simply is beginning to cultivate neutrality towards the breath.
Now as each breath gets a little bit longer and slower,
Maybe you allow the lungs to fill from top to middle to bottom until they're completely full on the inhale and on the exhale,
Exhale from bottom to middle to top.
Maybe on the inhale,
Your head moves up towards the sky and on the exhale,
The muscles release and relax as the lungs fold in.
Maybe on your next inhale,
The stomach expands and moves away from the spine so the belly button is further away from the spine and on the exhale,
The belly button folds in towards the spine.
As you do this with the inhale expanding the belly,
With the exhale releasing the belly,
Engage the diaphragm and your relax system.
Powerfully shift your state into a more relaxed and alpha brainly state.
Continue to allow each breath to get a little bit longer and slower.
On the inhale,
Expanding the belly and allowing more space to be present in the body and on the exhale,
Relaxing and releasing.
Allow this process to continue and perhaps start to sense what your life force energy feels like,
What makes you alive.
Whether this is a biological,
Electrical,
Magnetic energy that you feel in the body that we can measure through science or a sense of your spirit or soul or your heart,
Your true self.
Allow that to be the focus.
The mind may wander like a little puppy.
Just kindly and gently bring it back to the focus.
And the sense of the energy of who you are resonant in your physical body.
And start to let go of this as you start to notice mind become perhaps a bit more relaxed using less effort and breath deepening.
Start to imagine that you can feel a wave of relaxation that you have allowed to happen from the tips of your right toes up through your foot to your lower leg to your knee to your upper leg to your hip until the entire right leg is relaxed.
And then on the left side from the tips of your toes up through the foot to the lower leg to the knee to the upper leg to the hip is relaxed.
From the bottom of your torso begin to bring awareness to your abdomen all the way up to your diaphragm to your lungs to your heart to the top of your torso until the entire torso is relaxed.
Notice the tips of the right fingers and thumb and allow a wave of relaxation to move from the tips of the fingers up through the hand,
The wrist,
The lower arm,
The elbow,
The upper arm and the right shoulder until the entire right arm is relaxed.
And then on the left side notice the tips of the fingers tingling,
A wave of relaxation moving from the left fingertips up through the hand to the wrist to the forearm to the elbow to the upper arm to the shoulder until the entire left arm is relaxed.
Then a wave of relaxation from the bottom of the back of the spine muscles there up through the mid back to the upper back to the back of the neck to the front of the neck,
The left side,
Right side and all of the neck until the entire neck is relaxed.
And from the back of the skull along the scalp to the forehead to the eyes,
Nose,
Cheeks,
Ears,
Jaw and mouth.
Then inside the mouth,
The teeth,
The tongue and even the spinal cord and the brain become relaxed.
Perhaps start to imagine that you're sitting in a meadow.
You feel the earth press up beneath you supporting you,
Holding you.
Perhaps you look around the meadow and see the different grasses and flowers and the way the wind tosses them around.
You can smell them,
Smell the fresh air behind you.
You may feel the heat of the sun on your skin.
Feel the wind gently touch your face and your arms.
Maybe you look past the meadow to the horizon and there you see a line of trees or rolling hills or ocean or high mountain peaks,
Whatever horizon you like.
Notice what you observe.
Allow yourself to take in the colors and the shapes and the textures,
This natural place where you feel completely protected.
Maybe your eyes move up towards the blue,
Blue sky and in the center of the sky you see a window.
And becoming curious about this magical window that hangs in the center of the sky,
Perhaps you start to feel your body get a little light and you start to shift up towards the window until you're in front of the window.
And as you sit there suspended from the window,
Notice in the center of your chest your heart.
And notice if within your heart there is one deep wish and desire that you dearly wish to become true.
Take a moment to honor that desire,
That desire for a future self that experiences this coming true.
And then when you look at the window,
Know that behind this window you will get a vision of your future self.
When you're ready,
Reach a hand forward and open the window and look through.
And just as you surrender to the breath before,
Notice if you can surrender to the images that start to organically become clear.
As you look for this future self through the window,
What is this future self doing?
How do they hold themselves in space?
What is their posture like?
Are they talking to other people or are they on their own?
Are they around animals?
How does it look like they feel knowing that this heart's desire has come true?
What thoughts are going through their head?
How do they feel about themselves?
How do they feel about the world?
Notice the environment that they're in and what they're doing.
What's around them,
All the different shapes and colors and textures and activities.
If they're around adults or older people,
Younger people,
Children,
Babies,
Animals,
They're inside or outside.
Start to let all of the details filter into your consciousness.
Maybe you notice a day in the life of your future self,
How they wake up in the morning,
What they do with their morning.
And then their afternoon and their evening and how they go back to bed at night.
At some point your future self turns to look at you and sees you through the window frame.
As they look at you,
You feel maybe a great compassion,
Kindness and intelligence and wisdom.
Maybe they give you some words of wisdom or guidance to help you take the steps necessary to get to this place.
When you're ready,
Begin to feel gratitude for this vision,
The time you've taken today and say goodbye to your future self and gently close the window.
Knowing you can come back here whenever you like.
Gradually start to feel the effects of gravity.
Allow your body to sift back down to the meadow.
You can feel the earth beneath you,
The wind on your skin.
Feel the sun.
Notice the plants and animals around you.
Feel and smell the fresh air.
Gradually allow this meadow to fade from view.
Start to notice your body in space.
Feeling your brain and spinal cord relax,
Your entire head and back,
Your left arm and right arm,
Your entire torso and your left leg and your right leg.
Bring your attention back to the breath,
Observing the inhale and the exhale and the spaces in between,
Simply noticing how the breath just is,
Not good or bad or true or false.
Simply existing.
Before you come out of this meditation,
Take a moment to think about how in the remainder of your day you may honor this experience of your future self,
Whether you write it down or you do something you think your future self would do.
Imagine how you might live the rest of your day if you were fully realized already as your future self.
Take a moment to be curious about how you might embody your future self in the next few hours.
Letting go of that vision,
Recognizing in the center of your being how you can become this future self is both good and of happiness towards you and happiness towards others.
Perhaps contributing to a better quality of life on planet Earth for all.
Once you're ready,
Begin to open your eyes again,
Wiggle your fingers and toes and start to come back to the rim.
And after you're done with this meditation,
Take a moment briefly to reflect and write down at least one word to remind yourself of this meditation.
Have a lovely rest of your day.
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