To begin this meditation,
Find a comfortable spot sitting or lying down.
If you feel comfortable too,
Feel free to close down the eyes or turn the gaze toward the floor.
During the next few breaths,
Really allow this time to make yourself comfortable and safe in your space.
Roll back the shoulders,
Release any tension from the jaw,
From the eyelids,
From the forehead,
And really just fall into this space.
Notice the next inhale as your body expands.
Maybe the shoulders move with it,
The diaphragm and the chest expand,
And notice on the exhale as your body contracts,
Falling into a place of relaxation and rest.
Keep the awareness on the breath for the next few moments,
Feeling into each and every breath,
Noticing the movements of the body,
Being aware of how it feels to inhale and exhale.
You may get distracted by thoughts,
And this is completely normal.
Just notice them,
Thank your mind for creating them,
Then allow them to pass,
Coming back to the breath.
Allow the body to rest and relax here in this moment.
Give it permission to release tension and come to a point of total relaxation.
Now bring your attention to the understanding that with every experience we have,
It comes along with a set of emotions and feelings in the body.
When we go through something for the first time or when we recall a certain memory,
We will have emotions and feelings show up.
You will experience them in your thoughts,
In your emotions,
In your body.
During the next few moments,
I invite you to bring to mind a memory where you felt accomplished and satisfied with what you had worked for.
This could be a project,
An experience,
Or any major or minor goal that you have achieved.
Visualize it now as if it is happening again.
Notice how this experience is reflected in your thoughts.
How is it reflected in your emotions?
What about your body?
Now bring to mind one word that describes this state.
Repeat this word for a few moments.
I now invite you to shift your awareness from this memory to a future goal that you would like to achieve.
Allow yourself to visualize the sights of this goal.
What does it look like to you?
The sounds of this goal?
What does it sound like to you?
And where you are when you achieve this goal.
Really creating a picture in your mind,
An experience of this goal.
Now repeat the one word that you chose before for a few moments as you visualize this goal happening right now.
Allow the thoughts and emotions to come into the body.
Notice the feeling of accomplishment and satisfaction that you feel right now.
This feeling is happening in this current moment.
You have the power to achieve this emotion and this goal.
Begin to experience the breath and the body once again.
Know that you have a deep connection to this goal or desire.
Notice the sensation of contact between your body and the ground or object beneath you.
Come back to the present moment where you are meant to be right now.
The path you are on is aligned for you.
Hold gratitude for every moment you experience.
For each moment on your path holds extraordinary messages.
Choose to see love and light throughout each step in your journey.
Slowly begin to lift or open the eyes,
Coming back into the space around you.
Have appreciation for this space for where you are right now.
The journey upward is as amazing as the goal itself.
Hold space for your current circumstances as well as your future goals.
