This meditation is to help you experience clarity.
So when you're ready,
Find a comfortable quiet spot,
Maybe a seat with a pillow behind your back,
Gently setting your feet to the ground,
Maybe even extending your toes out,
Stretching them out as much as you can,
Lifting them up from the floor,
And then gently setting each one down one at a time,
Really feeling the floor underneath both of the soles of your feet,
Making contact,
Pulling your awareness down into the floor,
Into the ground,
To the earth beneath you,
And give yourself a deep,
Slow breath from the lower belly,
And exhaling slowly,
Slowly,
Slowly,
And closing your eyes.
Gently at first,
Just noticing sensations in your body with your eyes closed,
Any feelings,
Thoughts,
Sensations,
Physical or emotional,
That just immediately turn on,
And notice where your mind goes and wanders,
And decide to bring your attention closer and closer to your body,
Maybe starting with the breath,
Going through your nostrils,
Going into your lower belly,
Filling up your lower belly,
And coming out through your chest,
Your nose,
Maybe bringing your attention to certain spots in your body,
Maybe your shoulders,
Just noticing there's tension,
Maybe your jaw,
Your thighs,
Your belly,
Your legs,
Just kind of gently scanning different areas of your body,
Noticing your eyes and behind your eyes,
And then deciding to bring all of your focus in the center of your head,
Behind the eyes,
And between the ears,
Finding the exact center between those two spots,
Like if we could create a line between both ears,
And then a line from the top,
The center of the top of the head,
All the way down,
Kind of that intersection,
And finding that spot in the center of your head,
And maybe you imagine your focus being a little ball of light in there,
Kind of slowly,
Gently growing,
As more of your awareness,
More of your focus comes here in the center of your head,
And now you're going to imagine a beautiful rose,
And just let it appear,
Poof,
Without overthinking it,
Without analyzing,
Just letting whatever rose appears,
Maybe it's a cartoon rose,
Maybe it's a very realistic rose,
Maybe it's a fuzzy rose,
Just notice what kind of rose appeared for you,
And if you can see the color,
Imagine the texture it would have if you could touch it,
Maybe the smell,
And notice if it's open or closed,
Or any other detail about this rose,
And now you're going to use your imagination to imagine that this rose is sticky,
Is a magnet to any things in your space,
Energetically,
Mentally,
Emotionally,
And even physically,
That just are in the way of you being in the moment,
Of you being present,
Of you being in your body,
Being in your own head,
So imagine now that rose coming into the center of your head,
And just kind of collecting thoughts behind your eyes,
Maybe you hear thoughts,
Like a little voice collecting that,
Or maybe there's images from earlier today,
And you're just going to imagine that this rose is magically absorbing any of these thoughts,
Any of these images or voices that are surfacing for you right now,
And you're just gently swirling the rose around behind your eyes,
And maybe all of a sudden something from social media comes up that you saw earlier,
And poof,
You let that go into the rose as it sweeps and kind of surfaces things and absorbs them into the rose,
And maybe you move gently towards the left side of the center of your head,
Towards your left ear,
And whatever is between your awareness,
The center of your head,
And the left ear canal,
Sweeping around with your rose,
Collecting,
And anything coming up,
Anything distracting,
Anything in the way of you being fully present,
Fully here in your body,
And owning your own head is getting sucked into the rose,
And you're just watching it happen,
And now you're swirling the rose around towards the back of your head,
Behind the center spot,
So closer to your skull,
Maybe,
And whatever is between the center spot and the back of your head,
The back of the skull,
And again,
If any images,
Memories,
Or even emotions are coming up as you're doing this,
Or maybe you're feeling sleepy,
Any energies,
Anything that's not just you being in the center of the head,
Is getting absorbed by this rose,
You're sweeping it behind the head,
And now moving on the right,
Towards your right ear,
And collecting,
Letting the rose collect anything in that area,
And you're just watching it happen,
And now sweeping above you,
Noticing the quality of the thoughts,
If they're even your own thoughts to begin with,
Or if they're old,
Old thoughts from a long time ago,
Just old,
Kind of just used to being there,
Or if it's a colleague,
Or a friend,
A spouse,
Or someone else wanting,
Needing something from you,
And just see carrying that in your center of head,
So sweep above your head now,
Above,
Above,
So closer to your brain,
Whatever is right above that center spot,
And then underneath,
And then let that rose float out in front of you,
And imagine it exploding with sound effects,
Into a big gold firework,
And it releases all of that energy,
All these thoughts,
Everything,
Into neutral form,
And now give yourself a deep breath,
And go back to your center of head,
Putting all your attention there,
As a little ball of light,
And noticing how it feels now,
That you've created a little bit more space for your own awareness,
Just you,
In the moment,
Noticing anything quiet,
Or any shifts from earlier,
And now from that spot,
You're going to really turn on your imagination,
And pull up a picture of yourself,
Like if you were watching a movie,
And you're the main character,
The main and only character right now in this movie,
And I want you to look at you,
And see your face,
Your eyes,
Your body posture,
And I want you to imagine that this is a picture of you,
A movie of you,
Where you're most clear,
This is a time where you have a hundred percent access to clarity,
And I want you to watch what you look like,
When you have a hundred percent clarity,
Maybe you look relaxed,
Calm,
And your breath slows down,
And I want you to now feel it in your body too,
Feel like if you were living it right now,
What does clarity feel in the body,
And look,
And see yourself in that mirror in the movie,
At the same time as you're feeling it,
Notice your gaze soften,
Even with the eyes closed,
You can have a sense of softness behind the eyes,
The jaw relaxes,
And your chest feels wide and open,
And you're just feeling very spacious in your thinking,
You're feeling different thoughts coming alive in a very slow,
Simple way,
Where each thought is carefully defined,
One at a time,
They come up,
They show up,
And you can see all of them,
But each thought is very clear,
So clear that you can see space between each idea,
Each thought,
You can feel the space,
You can feel time passing between each thought and idea,
In a way that makes each thought and idea hmm exciting,
But not overwhelming,
And you're breathing,
And relaxing,
And feel grounded in your body,
And embodied,
And everything seems to slow down in your mind,
And in your body,
And you're really enjoying this sense of clarity,
This sense of space in your mind and body,
And you feel openness in the chest,
And yet weight in your legs,
And your feet,
Both working together,
Opening yourself up to full clarity,
Letting yourself have a hundred percent clarity,
Because you're ready,
And you've been here before,
You know how clarity feels,
And you know,
You realize,
You're just remembering clarity,
The sensations of it,
This is something you know well,
And give yourself a big deep breath,
Feeling quietly confident,
Feeling relieved,
And feeling neutral about whatever path or next step is about,
You know,
You have it all in front of you,
And letting yourself have full clarity,
And give yourself a deep breath,
Going back in the center of the head,
And gently,
Gently open your eyes.
