Let's begin today's meditation in a comfortable seated position.
Today we'll be exploring a future self meditation of inner wisdom and inner guidance.
It's a belief of mind that we have all the wisdom inside of us to solve every problem,
To navigate our life.
It's all inside of us.
We just have to remember.
We just have to access it.
This meditation will be helping us to access the wisdom that's already here with us.
So let's find a comfortable seated position.
Perhaps putting a bolster or a pillow under the sitting bones.
When our hips are higher than our knees,
It releases our hip flexors,
Allows our body to sink a bit deeper into meditation,
Adds a bit more comfort so the mind can relax.
And we're not worried about pain,
Physical agony.
It's one less thing for our mind to deal with.
So that our mind can approach a bit more stillness.
So let's sit up tall.
We'll start with some pranayama,
Some breath control.
And we roll the shoulders back and imagine that there's a hot air balloon pulling the soft palate of your mouth higher and higher.
The crown of our head reaches toward the sky.
Finding space in between the vertebrae.
And allowing spaciousness to enter your body and mind.
Our mind can get so dense in this material world,
This me,
Me,
Me.
Everything's about how things affect us.
Meditation can help us get out of that center stage.
Allow us to see the bigger picture,
The universal picture.
As the body starts breathing deeper,
Notice this idea of me,
This idea of I,
This idea of self.
Wisps away.
The only thing left is this beautiful breath.
Coming in and out.
The eyes soften,
The jaw.
Let's place our left hand over our heart.
Our right hand comes over the belly.
And noticing a gentle touch of the hand.
And seeing if we can feel the cloth,
Whatever shirt we're wearing with our hands.
Notice if we can zoom in and feel below the cloth.
Can we listen even deeper?
Can we feel the heart beating?
Can we feel the stomach rising and falling?
And as we begin our pranayama,
We'll inhale through the belly.
And only after the belly is full,
We inhale through the chest.
So belly,
Chest,
And then we exhale,
Chest,
Belly.
Inhale deeply,
Belly,
Chest,
Exhaling,
Chest,
And then belly.
Continuing on your own pace,
Deep inhales.
Seeing if we can expand each area to the maximum.
Noticing the back ribs expanding,
We can expand the side ribs as well.
The back of the belly inflates.
And noticing perhaps an ease,
An ease that envelops the body.
A gentleness that flows in as our breath becomes steady.
As our breath deepens.
Inhale,
Belly,
Chest,
Exhale,
Chest,
Belly.
So we activate the parasympathetic nervous system,
This quieting down,
This calming nervous system that we have.
That encourages healing in the body and repairing of any tissues,
Of any memories,
Any challenges.
This nervous system helps us allow them to pass through us.
Helps us repair and rest.
Wherever you are taking two final inhales and exhales.
We'll do two vibrational breaths together.
So we inhale and audibly exhale.
Notice the effect of this resonation as we do again.
Inhale and let go of everything.
Noticing the effect of this sound vibrating through your body,
Allowing even more tension to dissolve.
Noticing any effects,
Any changes in the body.
And checking in,
How do I feel right now?
Not needing to answer,
Just letting that question sit.
How am I right now?
How would it feel to be totally at peace?
How would it feel to be here?
To be fully here,
Right now?
How would it feel to love myself?
To know that everything will be okay.
What would that feel like in my body?
In my mind?
I want you now to imagine.
Imagine that you're walking down the street.
A lovely suburban street.
There are beautiful houses on either side with yards.
In front of you as you walk along the sidewalk,
You see a bench and somebody sitting on the bench and you can't quite tell who it is,
But you come and sit down next to them.
And as you get closer,
You notice that it's you in a week's time.
And maybe you can see your face or what you're wearing,
Or maybe it's a bit blurry.
But you notice a feeling of comfort,
Familiarity in home.
As you're sitting next to this beautiful being,
We can ask,
What is it that I need to know to arrive where you are in a week?
What can I learn from right now?
And perhaps there's an answer or just a feeling or a word.
Perhaps this person turns to you and smiles to let you know that everything will be okay.
Everything will be okay.
And there's so much for you in this next week.
Just stay on the tip of the arrow.
Stay present.
Stay here.
Love those around you,
Be kind,
Trust.
Everything will be okay.
And perhaps before you get up and leave this bench,
Smiling back and just thanking this person.
Thank you for whatever work you've done to get me here.
Thank you for taking the time to sit with me and guide me.
I know you're always here.
Maybe giving them a hug or putting your forehead on their forehead.
And very gently continuing to walk.
Down the road you notice a park.
You walk down into the park.
Small trees and grass,
A harmonious park,
A tranquil place.
And as you walk into the center of this natural wonderland,
You notice someone laying down in the grass.
And you go over and lay down next to them.
It's you in 15 years from now.
Perhaps you can see them,
Perhaps not.
And this beautiful being in front of you smiles and lets you know that everything will be okay.
Just trust.
Follow your heart.
Listen deeply.
No need to worry.
Everything will be okay.
Taking a moment with this person.
Maybe thanking them.
Thank you for everything you've done.
For the life you've lived.
For being here to support me.
What a beautiful life we have.
Even though it may not seem like that sometimes.
That this zigzag of life can suck us in.
Thank you for being a guiding light for me.
And very gently,
Respectfully giving them thanks and sending them gratitude.
Wherever they may be right now.
Smiling,
Hugging,
Or just bowing.
We continue walking down the park.
Until we arrive at a lovely,
Warm,
Familiar house.
Our house.
This house is large or small,
With wood or industrial.
We notice the doors open and we very carefully walk in.
There's a warm feeling as we walk in.
As we enter this home.
This sacred space.
Like a warm blanket on a cold night.
We walk into another room.
A bedroom.
It's a very elderly person.
Very fragile and weak,
Laying in a bed.
We walk in and sit down and take their hand.
And notice ourselves.
This beautiful,
Wise.
Beautiful,
Gentle.
A version of ourselves.
We sit down next to them and as we take their hand we smile.
As they look up to us and let us know that everything will be okay.
You can't imagine the treasures you will find in your life.
I know it can be hard sometimes.
But stay present.
Remember that love is more powerful than you could ever imagine.
It's okay to forgive others.
It's okay to forgive yourself.
I forgive you.
You are forgiven.
I will always protect you.
I'm always looking out for you and guiding you.
And if you listen closely you'll hear my voice.
Listen in your heart.
That's where I am.
And taking just another moment to sit with them and thanking them for this life they've given you and this beautiful life they've lived.
How they've celebrated life.
And you too deserve to celebrate this life.
You too deserve happiness and love.
You deserve to smile.
And taking another moment with them.
And as they dissolve into the background we take two vibrational breaths.
Inhale.
And exhale.
Ah.
Inhale.
And exhale.
Ah.
Softening the gaze we'll bring both hands to heart center placing them in front of our heart.
What would it feel like to be even softer?
What would it feel like to celebrate life?
So we gently bend the head down in gratitude noticing life flowing through us.
We'll end with a beautiful quote by Thich Nhat Hanh.
When you touch one thing with great awareness you touch everything.
The enlightened in me sees and honors the enlightened in you.
Namaste.
