Thank you for joining me in this visualization meditation,
Integrating Emotions for Peace and Creative Release.
This meditation is provided for education and entertainment.
Please read the disclaimer before listening.
This meditation will encourage a deep state of relaxation,
So ensure you are sitting somewhere quiet and safe,
On a chair or a meditation cushion,
With your back straight and relaxed,
Or lying down.
You can always move while you are listening to make yourself comfortable.
And if you need to end the meditation at any point,
You can just give yourself the command,
Wake up now.
You will remain in complete control of your own mental state.
And now,
I would like you to make yourself as comfortable as you can,
Knowing that you are now going to spend some time on yourself,
On your own well-being.
And you might notice that as you settle down,
You are already beginning to feel more relaxed.
And now that you are comfortable,
In just a moment,
I am going to ask you to let your eyes gently close,
Until you can see just a little light coming from the bottom.
Perhaps it looks a bit blurred.
In meditation,
We aim to remain awake and aware,
But to allow our thoughts to come and go,
Without judging them,
Without holding on to any particular idea.
And you may notice that the muscles around your eyes are beginning to relax.
A feeling of softness around your eyes,
With that sense of comfortable relaxation now spreading into your cheeks,
Into your jaw,
Into your forehead.
And we can take a moment to pay attention to the breath.
And now,
As your eyelids close,
You start to notice that your breath has become calm.
And you can observe that feeling of calm as you begin to notice that you are breathing a little deeper.
And we can take a moment to take five deep breaths together.
Five.
Feeling the movement of your chest as you breathe in and out.
Four.
With your out breath slightly longer than your in breath.
Three.
Two.
Beginning to go deeper into that wonderful state of relaxation.
And one.
Feeling so comfortable.
And now,
You notice how your breath settles into a natural rhythm.
The breath breathes itself without you needing to pay attention to it.
You notice how it has its own pace.
The rhythm of the body does not need to be forced,
It just comes naturally to you.
And as you relax,
With your eyes gently shut,
You begin to become aware of the space just in front of you.
As your mind wanders,
You may start to remember some things that have happened in your life.
Some of these experiences will have an emotion attached to them.
And as your awareness becomes more focused,
You start to notice the emotions.
Emotions attached to memories can be seen as small points of coloured light.
Small points of coloured light floating in the space just in front of you.
And as your mind rests on any particular event,
You can see a pattern emerging.
Some emotions have a particular colour.
It's interesting,
Is it not,
How some of our most vivid memories are attached to our most vivid emotions?
Maybe you can see in front of you a happy memory.
Perhaps it is from your childhood,
Or perhaps more recent.
I wonder what colour it is.
And you can see other pleasing memories now as well.
The space in front of you is now filling with little coloured points of light.
Floating emotions.
Perhaps happiness.
Joy.
Maybe the pleasure of reuniting with a loved one.
Or the emotion you feel when you give someone a gift they like.
Maybe it is something as simple as the calm feeling in the morning after rain.
And you can rest for a moment in this space.
And now,
Perhaps,
Your mind will focus on other memories that have come up for you.
This is okay because you have created this space of gentle awareness in front of you.
And it is true that emotions can be difficult as well as pleasing.
Sometimes these emotions can seem too troublesome and we push them down.
Maybe it is a moment of jealousy,
Or an experience from schooling of feeling ashamed or embarrassed.
Or perhaps it is a feeling of sadness from our adult life when we have experienced feelings of loss.
And as you watch,
Giving space and gratitude to yourself,
You can see these other emotions are also grouped into colours.
And they are now rising into the space in front of you.
Little points of light.
Joining the positive emotions you have,
Creating a star field of multi-coloured lights.
And in this gentle,
Slightly detached state,
You can see that it is all beautiful.
These emotions,
These experiences,
They are who you are.
This amazing rainbow of emotion.
And you can also see the wisdom you have grown into,
As the broad spectrum of your experience has gifted you with insight.
Looking at this cosmos of experiences floating in front of you,
You can see there is space between each emotion.
And this space between each star is a gentle space of allowing.
This is the space of compassionate awareness,
Your ability to love and accept yourself.
And you can see that as your ability to accept what is in this new and gentle way,
Is allowing more space,
More space for your own experiences,
So that you are more able to be of service to the world,
To bring your gifts to the community.
And you can also see that this space allows other people to come closer to you.
Your self-healing and self-compassion is,
In some unknowable way,
Healing to others as well.
And now,
You are ready to thank all these stars of light,
All these emotions,
And in your mind's eye,
With your mind's body,
You reach out your arms and gently guide these different coloured lights into a ball in front of you.
And as the different coloured lights naturally come together,
They do what all coloured light does as it integrates.
Together they become a pure,
Wholesome white light,
A healing ball of white light in front of you,
Almost like a sun.
Perhaps you can feel its warmth between your hands.
And at a time that is right for you,
You instinctively bring this ball of light back into the body,
This world of emotions seen and thanked,
Integrated and whole.
They now can become a part of you without needing to call your attention.
And you know that you can come back to this space at any time.
You can bring this gentle,
Focused,
Compassionate space of awareness to your body,
To your emotions,
So that you can be the creator of your own healing.
It is said by many healers that we already contain within us the wisdom we need to heal ourselves.
And now you have had this experience too.
And we can take just a few moments in silence to bring our attention back to the breath.
We can notice how the air moves past our lips,
Or perhaps it is the cool sensation in the chest.
The breath is a place we can come back to in order to remind us of the present moment.
It is the same present moment in which we live our lives,
Where we meet other people,
Where we can give and receive love.
So thank you for joining me in this meditation.
Every single one of us holds so many experiences,
Both challenging ones and joyful ones.
And we know that holding the experience of life in a compassionate space,
A space of allowing,
Is the beginning of a journey towards peace.
And now we are ready to end our meditation together.
We can go into the world with our attention focused outwards,
Attentive to the experiences we are having,
And to the people in our lives.
And I would like to honour the experience you have had here today,
And to wish you great peace and joy on your journey.
Namaste.
