Find yourself in a comfortable position,
Either sitting or lying down.
If you're sitting in a chair,
Please have your feet flat on the floor with your spine straight,
Almost like a tree reaching up to the sky.
Feet connected to the earth,
Your head and neck reaching up to the sky.
Beginning by breathing deeply into your body,
Into your belly,
Feeling your tummy expand slightly as you inhale,
Feeling your tummy contracting back towards your spine as you exhale.
Breathing in and breathing out,
Giving yourself permission to relax and to let go,
Into relaxation,
Contemplation,
Meditation,
Letting go of the need to be doing anything at all and giving yourself this time to be,
Just be.
On every out breath,
Feel your body begin to relax and relaxation.
Aware of your body,
Scanning your body from the tips of your toes to the top of your head,
The sensation of your clothing against your skin,
Noticing the temperature of your body,
Your skin as you breathe in and out.
Awareness now,
The taste that are on your palate and the moisture within your mouth,
Noticing and observing as it enters into your body through your nostrils,
Breath as it exits out of your body,
Noticing the point at which it enters your body in,
At which your breath exits your body.
Aware of any fragrances or aromas that are in the around you,
Noticing and observing.
Awareness now to your mind,
Your thoughts and any images that are occurring,
Just noticing and observing,
Not judgment or emotion,
Just thoughts passing by,
It's your thoughts,
They feel like they're racing,
Rushing wildly past,
You want to step on the bank of that river and observe your thoughts as they pass by,
Images of colors that may bring your awareness to any sounds now that are around,
The sound of your breath in and out,
The sound of my voice guiding you,
Perhaps the sounds of passing traffic,
To observe that,
Notice it,
And it's back to your mind,
Begins to wander,
Gently bring it back to your breath,
Or the sound of my voice guiding you.
Any attempt to meditate is successful,
Focuses your breath,
Feel,
Sense or imagine yourself now in a wonderful natural setting,
Maybe somewhere that you be,
Somewhere that you imagine,
Imagine,
Sense or feel this place within your mind's eye and with all of your senses,
A place,
Place that feels nourishing to you,
This is your peaceful place,
It is a special place for you,
Peaceful place,
Small sanctuary,
Place for you to do,
Transform,
A sanctuary within your peaceful place,
It's a dwelling that is very comfortable and appropriate,
In this dwelling you can put objects that appeal to you,
That serve you and pleasure you,
And imagine an area,
Space within the dwelling in which you can relax,
In which you can focus,
This room is very sacred and at times you may choose to invite someone into your room,
Invite somebody in to help you to resolve conflicts or heal past hurts,
Communicate your needs to them,
Feel that happening for you now,
Feel,
Sense or imagine someone in your mind's eye,
Someone that you would like to invite into your special room,
There is a magical doorway within your sacred room in which they will enter,
Come into your sacred room,
Give them a seat if you wish,
Notice how you feel as this person sits with you in your sacred,
You chose to invite this person into your sacred,
From the safety safety of your sacred awareness into your heart space,
In the center of your chest,
Into your heart space,
As you breathe into your heart space,
Visualize or sense whether there is something you would like to communicate to this person,
Like to invite your higher self to assist you,
Taking as much time as you need,
Heart center,
Begin to communicate anything to this person,
Feel is appropriate,
Personal journey,
Location will be received with an open feel,
Sense or imagine this happening now,
Breathing out,
It is now time to offer guests the opportunity to respond to what you have communicated with them,
Sense or imagine this happening now and receive their communication with an open and breathing,
Take some time now to complete this visit,
Where you sense is needed,
There is something you would like to give your guest,
It is within your power to do so,
It's now time,
Farewell your special visitor to the magical doorway in which they entered,
Your sacred room,
Make yourself comfortable,
Attention back to your breath,
Is your breath alive,
It is to bring into your body the spirit,
Imagine that as you breathe,
You can breathe in a quality,
Like to receive more joy,
Clarity,
Inner peace,
Whatever it is,
Imagine sense or feel that you are breathing the essence,
The essence enters as you breathe,
It is entering into your body as you breathe in,
Breathing it in,
Get down into your being,
Filling your whole with this quality,
Exhale the same quality,
Breathing in forth,
Back to yourself,
With this flowing,
With this steady,
Back stand at ease,
For every cycle of your breath,
Your energy aligns itself,
It is now time for you to return,
Started this sacred journey today,
Bring yourself as much time as you need,
Yourself have a stretch.
