Hello and welcome.
This guided meditation is for you to contact the magical inner child that lives within you.
I'd like to welcome you to this experience.
First of all,
Take a moment to settle into your environment.
If you're sitting in a chair,
Make sure that you're comfortable.
You might notice it feels easier to settle when your arms and legs are gently uncrossed.
And your hands rest with palms open softly in your lap.
Allowing your body to be in a receptive pose.
Feeling at ease and relaxed.
If you're lying down,
That's fine too.
Laying down on your back with your arms out to your side and your palms up.
The most important thing is for you to be completely relaxed,
As comfortable as possible.
There's nothing you need to do.
Nothing you need to achieve And there's no special way to get this right.
Just allow yourself to relax and be open to receive.
And now,
Focus your attention on your eyes.
If your eyes would like to close,
You can close them now.
If you prefer to keep your eyes open,
That's okay too.
But you may begin to notice the muscles in and around your eyelids.
Feeling pleasantly heavy.
So comfortably heavy that they simply prefer to remain closed.
As if resting is easier than effort.
You may notice the muscles in and around your eyes are getting heavy,
Feeling droopy and drowsy.
And now just forget all about your eyes,
Your face,
The muscles in and around your face and your jaw are beginning to soften and relax even more.
As your jaw softens,
You may notice your shoulders becoming heavy and dropping.
And as your shoulders soften.
Your breath finds a slower rhythm.
And as your breath slows,
The rest of your body can follow.
Now I want you to take in a breath,
And I will count four counts.
Breathing in through your nose,
Holding the breath for four counts,
And then exhaling out of your mouth.
For four counts and holding the exhale another four counts.
Four-count breathing is a special breath that helps to give a message to your nervous system that you are setting an intention to relax your body,
To reset your focus into one of more calm,
Relaxed attention.
So now I'm going to count the breath.
First,
Exhale out all of your breath.
And inhale through your nose.
1,
2,
3,
4.
Hold it.
1,
2,
3,
4.
Exhale out of your mouth.
2,
3,
4.
Hold the exhale.
1,
2,
3,
4.
Again,
Inhale.
1,
2,
3,
4.
Hold it.
1,
2,
3,
4.
4.
Exhale 1,
2,
3,
4.
Hold the exhale 2,
3,
4.
One more.
Inhale 1,
2,
3,
4.
Hold your breath 2,
3,
4.
Exhale 2,
3,
4.
Hold the exhale 2,
3,
4.
And now just take in one long,
Slow inhale.
And an exhale out of your mouth with a sigh if you're so inclined like ah just like that And now it's time to allow the busy part of your mind to take a break.
The part that makes lists.
The part that wonders what's next.
That part that thinks about responsibilities.
And everything you have to do.
Just allow that busy mind to gently move a little to the side.
Not disappearing.
Just resting,
As if it were taking a brief,
Well-earned nap.
Beautiful.
And for these next few moments.
This brief time that can feel surprisingly spacious.
A short time that appears to be a long time.
As you allow another part of you.
Your unconscious mind to come forward.
The quieter mind.
The deeper mind.
The wise mind that is always there underneath all the busyness.
The part of you that doesn't rush.
The part of you that already knows that creativity is available when you're in a more relaxed state of consciousness.
That's right.
And now you're feeling more relaxed,
More floating.
And imagine in front of you 10 steps.
And you may tilt your head a bit as if you're looking down these 10 steps.
As if looking over a balcony.
That's right.
No hurry now,
Just a gradual setting into comfort,
Settling into ease.
And I am going to count down 10 steps.
And you may imagine stepping down.
You may see your feet,
Hear your feet,
Or simply imagine that you're stepping on to step 10 now.
Leaving the world slightly behind.
Stepping on to step 9.
Feeling even more deeply relaxed.
Breath is slow and easy.
Step 8 now.
Your shoulders softening without any effort.
And step 7.
Your jaw is becoming even more relaxed and loose.
You step onto step six.
Your mouth is slightly open.
Your lips are parted.
And your mind is resting and the thoughts are drifting because you don't need to solve anything right now.
Stepping on to step five now,
You're halfway down.
Becoming even more relaxed,
More deeply relaxed.
Stepping on to step four,
You're just melting into the chair.
Your mind is quieting and you step on to step three.
Becoming even more deeply relaxed and going deeper into an awareness of yourself.
Stepping on to step two,
A calm inner awareness sense itself and you are becoming even more relaxed as you step on to step one now.
Arriving now.
In that quiet inner space.
That deep awareness.
Of you.
And now imagine above you a soft,
White bubble of light.
It may appear small at first.
Or already glowing brightly.
The more you notice it,
It expands You become even more aware of it until it's surrounding your body completely.
Like a warm protective shield around you of golden light.
And you feel a sense of safety and calm.
It's if your nervous system is receiving a message that you are safe,
That it's all right to let go.
That you can rest for these moments.
Any concerns or worries can drift away for now.
Not because they don't matter.
But because you are giving yourself this brief moment of spaciousness.
And from within this calm,
Protected space.
Your mind is beginning to wander gently.
Inviting in that magical childhood,
Perhaps a memory of yourself on a swing over a meadow of flowers.
You may feel the air soft against your face,
It may be a memory from your childhood.
Or something that you are imagining right now.
It's something of sense of freedom,
Of inner peace.
And a just great comfort and calm and also just on the edge of excitement.
Not sure what's lying ahead,
But welcoming it as you feel the safe,
Comforting joy surrounding you.
Perhaps you're gliding over the ocean.
Are traveling effortlessly among the stars.
Maybe you find yourself laughing and playing with others.
Just gaily playing,
Running around,
Your feet in the grass,
Completely at ease.
Perhaps you're at the shore of a lake.
Or at a beautiful beach just running free without a care in the world.
And there's no need to choose exactly the right image,
Whatever memory or imagined scene comes into your mind.
Is perfect for you.
Whatever carries lightness for you.
And as the scene becomes clearer.
Notice the feeling inside your body.
Feeling happy.
Free.
Your life is filled with unlimited possibilities.
The feeling of joy,
Of effortless lightness of being.
The feeling of safety,
Of confidence,
Of aliveness,
A sense of wonder.
Excitement and joy knowing that your entire life is ahead of you and there is so much to discover So much to experience and a hopefulness about what lies ahead.
And you see this younger self.
Could be any age.
Where you're noticing that younger self,
Feeling that sense of freedom.
And you see that younger self running gaily,
Playing,
Allowing those feelings to rise.
Let it expand naturally.
Notice where those feelings live in your body.
Right now.
Allow those magical feelings to spread throughout your body,
Through your shoulders,
Your arms,
Your heart,
And your legs,
Gaily running,
Skipping joyfully.
As if every cell remembers.
Because this part of you has never disappeared.
It has always been here.
Waiting for you to remember.
Whether in this life.
In another life.
Or in an imagination.
Just feel it.
Allow yourself to see that child playing.
And imagine that younger you.
That magical,
Joyful part of you is standing next to your present self.
What message do you have to share or would you like to share with your younger self?
Take a moment now.
And share your message.
Perhaps you want to say,
I love you.
I will never forget you.
I will never forsake you.
I will be here with you always.
I am your future self.
And I'm so grateful to have this time with you.
What does your younger self have to tell you?
Is there a message that your younger self has for you?
Take a moment.
And listen.
To the message.
Your younger self.
Is saying it's okay to play.
I am here to add even more possibility,
Lightness,
And freedom to you.
Your younger self is not here to remove your strength.
Or replace your wisdom.
But to bring with you that playful,
Hopeful sense of freedom and unlimited possibility.
Into your life.
So imagine you picking up that younger you.
Bringing them into your heart.
Allow the two of you to gently merge.
So that playful,
Joyful freedom,
That hope,
That looking forward to tomorrow is not somewhere back in time,
But available to you right now.
Take a moment now and allow your nervous system to memorize this feeling of comfort Safety.
Hopefulness.
Freedom.
Limitless possibilities.
Let your body remember what this effortless lightness of being feels like.
Yes.
You may want to put your arms around your heart area and just give yourself a hug right now as you embrace that inner self,
That magical younger child,
Your inner child.
Merging with you,
Your full adult self Just allow yourself to be merged and know that this loving,
Wonderful experience is yours at any time that you ask for it.
Any time you seek this younger,
Youthful,
Hopeful energy is available to you.
And now,
It's time to gently bring your awareness back into the present moment.
I'm going to count from 1 to 5 now.
And with each number you'll become a little more alert.
Bringing with you the lightness,
The steadiness,
The calm,
The happiness with you.
And if you're getting ready for sleep,
If you're listening to this at the end of the day.
You can just ignore my counting and drift off into a peaceful,
Deep,
Restorative sleep.
On the count of one,
Becoming aware of your body and the room around you.
On the count of two,
Noticing your hands and your feet,
Maybe gently moving your shoulders.
On the count of three,
Taking a slightly deeper breath,
Noticing any sounds around you.
On the count of four,
Noticing that you're feeling more energy returning to your body,
Feeling refreshed.
Feeling rejuvenated,
Feeling energized.
And on the count of five,
Opening your eyes now,
Feeling fully present,
Coming back into the room,
Noticing perhaps a smile on your lips.
And now just take a moment to notice how you feel.
Notice your breath.
Your body.
Your enlivened energy.
There's no rush.
Notice what that lightness feels like cursing through your body.
May it make you feel a little more open.
A little more curious.
A little more playful.
Maybe even more aware of something you want to do next.
And for now.
.
.
Thank you for sharing this experience.
Allow yourself to explore,
To connect,
To follow your curiosity and your creativity.
Thank you so much for sharing this experience.
Have a beautiful rest of your day.
