Begin by finding yourself a quiet space where you can switch off and not be disturbed.
Sitting or lying comfortably,
Just begin by taking your awareness to your breath.
Just watching the in-breath and the out-breath.
Just see how the breath flows gently into the body.
You're not changing the breath,
You're just observing.
You're just the witness to the breath.
See if you can notice a pause at the top of the in-breath before you then allow the breath to release from the body.
Just noticing the breath of life.
Allow the breath to be your anchor,
Your stability.
And if the mind wants to resist,
Then see if you can just try to let go of any interference.
Thoughts will come and go.
Just allow them to do this.
And if necessary,
Allow the mind just to wander from time to time.
Each time it wanders off and you notice it,
Then you're already witnessing.
And you can take your awareness back to the breath.
Just be the observer of the breath.
And next,
Bring your awareness up into your mind.
Notice how quiet your mind may be.
Imagine the upper part of your mind is like the surface of the ocean.
There's some turbulence,
Some waves,
Some choppy waters.
This is the most conscious part of our minds.
And from this place,
We're going to gradually descend.
Imagine yourself like a diver,
Diving deep into the ocean.
And you're safe.
If necessary,
Call on your guide or your guardian angel.
Ask your guide or your guardian angel to descend with you.
Gently descending from the surface of the ocean.
You're safe.
You are protected.
You are held.
Try to sink downwards and inwards into your mind.
Letting go of any interference or any intrusion.
Just allowing the thoughts just to pass.
Just quietly sinking past your thoughts,
Going deep into your mind.
Try to observe any passing thoughts without getting caught up in them.
And try to just gently slip past them.
Maybe repeating the words peace or stillness if this helps for you to go deeper.
Going deeper still.
This is the natural deep quiet part of your mind.
From this place of quietness and quietude,
See if you can let go even more.
It is safe for you to let go at this deep level.
It feels safe to rest here.
Sense the relaxation.
Surrender to this feeling of lightness.
Sense the light.
Sense the deep truth from this place.
Letting go.
See if you can go deeper.
Just rest and surrender in this deepness.
And then see if you can go any deeper.
And then see if you can go any deeper.
We are now going to prepare to leave this space.
And begin to come back up into your mind.
Leaving behind the quietness,
The lightness.
Making your way back up.
Slowly back up into your conscious mind.
Coming all the way back up until you feel your back into your conscious mind.
Taking your awareness back onto the breath.
Noticing your breath.
Noticing the place where you are sitting or lying.
Noticing sounds around you.
Allow your breathing to become a little deeper.
Feeling into your fingers,
Into your toes.
Take two long,
Slow,
Deep breaths.
And as you breathe out with the second breath,
Just feeling back into your body.
Moving your fingers and toes.
Move your head,
Your neck gently from side to side.
And bring your awareness back into the room.
This meditation is based on one of the lessons in A Course in Miracles.
A Course in Miracles says,
Do not forget that your thoughts cannot hold you to the world unless you give them the power to do so.
Take time to appreciate your mind's holiness.
And in this meditation your mind cannot be stopped in this unless you choose to stop it.
It is merely taking its natural course.
Try to observe your passing thoughts without involvement and slip quietly by them.
A Course in Miracles says you can make darkness and then think you see in it.
But light reflects light and is therefore an aspect of creation.
Namaste.
