Welcome to this moment for meditation.
You can just allow yourself to do anything you need to do to be ready for meditation.
You can find a place to be that feels good.
Maybe it's laying down or sitting up straight or sitting in a chair on the floor.
And allow yourself to be in a position that your body wants to be in regardless of what you think it should be for meditation.
Maybe it feels good for you to slouch instead of sit up straight.
Or maybe it feels good to sit up straight.
And when you find the position that's good for you,
Then check in with your breathing.
Just watch it come in and come out.
Notice how it is today.
If it's loose or constricted.
And if it's fast or slow.
If it's different from the last time you looked or the same.
And then just mindfully as you breathe out,
You can let go of anything that's there to be let go of in the physical body,
The mental body,
The emotional body.
Just move top to bottom.
So breathing out any tension of the face,
The space between the eyes.
The forehead and the mouth,
The jaw.
And the next breath a little further down,
The throat and the back of the neck.
And then the shoulders and the arms.
And the chest and the back,
The stomach and the lower back.
And the hips.
The knees.
Calves.
Ankles,
Feet and toes.
And then again on the breath out,
Just finding something to let go of.
Moving through those places again at your own pace.
Breathing out and letting go.
Breathing out and letting go again.
And then letting go again.
Every time understanding that there is always more we can let go of when we're ready.
So letting go again.
Relaxing even more deeply in every place,
In every part.
And letting go again.
And you can imagine yourself in a beautiful garden.
You can look down at your feet and notice what's underneath your feet there.
Whatever it is,
Is just right for you.
Notice that the sun is in the sky,
In this imaginary place just the way you like it.
Warming your skin to the perfect temperature.
Look around and notice the plants there or the structures or the landscape.
Notice the colors that you see.
The sounds of the place.
The shapes of things.
Somewhere there is an area where you can just relax.
Maybe sit or lie down.
When you find it you can just get comfortable and just take a moment to be there with nothing else to do.
This place is always available to you.
You can come here anytime that you like.
And in this place you're not limited by the usual bounds of time or space.
You are free to explore.
To ask questions.
To receive guidance.
And somewhere here in the garden there's an entrance to a section where only you can go.
Maybe a gate or a path or a door.
When you find it you can enter at your own pace.
This part of the garden holds the innermost part of you.
The place of your hopes and dreams.
Your loves and losses.
Your fears and secrets.
This is the place where you keep the treasure that is called by your name.
And just notice what's there.
All of the things that you see.
Momentos of your life.
You can take them down if you would like to look at them.
Put them back when you're done.
Just explore this place.
Everything that has ever happened to you is here.
Everything that you have ever done.
Somewhere nearby there's also a reflective surface of water.
It might be a bridge over a lake or a wishing well or a bowl of very clear water as you can.
See a reflection in this water when you find it.
And here in this reflective surface you can see yourself as you truly are with nothing added and nothing taken away.
So as you gaze at this true depiction you can use your mind's voice so that your mind's ear can hear you.
And you can say the world is a better place because I put in your name am in it.
You can repeat the message a few times in a way that feels good to you.
The world is a better place because I put in your name am in it.
And when you feel you have sent and also received this message.
Then again return to your body.
Return to your breath noticing the inhale and the exhale.
Breathing in a few more times.
A little more deeply each time.
And then on the next breath in just move your awareness back out into the room.
You can gently open your eyes when you're ready.
