This is a visualization meditation.
I'm going to suggest some things to imagine.
There is no right or wrong way to do it,
No parts in particular that are required.
It's all just suggestions and metaphors that may help you.
If there are images that don't resonate with you,
Feel free to discard them.
Let them float away in your mind or think up something else that speaks to you.
If I ask you to fill in something blank and nothing comes,
Don't force it.
Just accept and experience the blankness.
It might come later or it might not come at all and that's okay.
Your one fixed point will be your breath and there you can always return.
Speaking of breath,
Let's start out by putting some attention on the breath.
Maybe you can feel your breath in your chest or in your stomach.
Maybe you can hear it in your nose.
Maybe you can physically sense it in some other way.
If you need to adjust your posture,
Take some time to do it and then come back to the sound of my voice.
If thoughts or worries come,
Don't judge them,
Don't be upset.
Just notice whatever there is and move your attention back to the meditation.
If you find yourself in another place or experiencing something other than I described,
Just go with it.
As people are different Soha experiences,
Then what comes to you will be just right for you.
Now,
After all this talking,
How is your breath?
Is it fast or is it slow?
Is it still there?
Is it nice or unpleasant?
Don't change it.
Let it be however it likes to be.
Maybe it barely scratches the surface.
Maybe it goes all the way to your stomach and that's fine,
Whatever it's like.
And when you're sitting here or lying down,
Feel the surface beneath you.
Try to notice where your body touches,
Whatever is below it.
What is it like right there on the edge?
What does your skin feel?
And while you are noticing these inputs,
Move your attention to your breath and imagine that you are getting up.
Don't actually get up,
Just imagine that you're standing up and going out of your room.
But instead of finding yourself in the room next door,
Imagine standing in a tunnel.
What is it like down here?
Can you feel the earth above you?
Maybe you can notice that the sounds are different.
And as you walk through this tunnel,
I would like you to imagine a light at the other end.
Not any particular light,
Just maybe daylight.
With its sounds and sensations.
As you get to the other end,
You're now standing in a garden.
It's a nice place.
It's your place.
What is it like here in your garden?
Maybe there are sights,
Maybe there are smells.
There may be grass below your feet.
There may be trees or flowers.
Maybe you can hear some birds or feel the grass beneath your feet.
Maybe it's more like a forest.
Maybe it's right down to the beach.
Have a look around.
Try to listen and feel and smell the things here in the garden.
Maybe you notice things that you didn't realize were here.
That's fine.
Then investigate them.
Sense them.
Observe them.
Feel them.
And listen to them.
You can also put things here,
Like imagining a hedge or a fern tree or maybe a poplar tree.
Whatever plant would be nice to have here.
Whatever feeling you want,
You can put in here.
This is,
After all,
Your garden.
It may be wild or it may be tightly kept.
That's fine.
Just let it be whatever it likes to be.
Now,
The next thing that I would like you to imagine is a small stream of water here in your garden.
There may be a lot of water or a little.
And over the water,
Imagine a bridge.
It may be a small bridge or a large bridge.
It can be made from whatever you like.
Try and walk up on it.
Try to feel it.
Maybe lean against it or stare down into the water and listen to the water.
And as you are standing here,
You may notice that from the other side of the water,
Someone or something is coming towards you.
Maybe they have something they would like to say or a sensation or a gift that they bring.
Maybe they seem scary.
If you don't like what they look like,
You can ask them to go away and come back with a friendlier face.
Anything that they are bringing may be important,
But you can always decide whether or not to talk to them.
You can ask them politely to come back with a nicer face.
And as they approach,
Stretch out your hands and receive whatever they bring.
It could be a letter or maybe they just want to show you something.
Spend some time feeling it,
Smelling it or looking at it.
Get a feeling of what it feels like.
Maybe they just want to talk and that's fine.
You can listen.
You have time.
Maybe you would like to hold their hand for a bit and do that.
And you can stretch out your emotions,
Your feelings and your understanding,
Your compassion towards this messenger or this message.
Give them a hug if they need it.
Or get a hug if you need one.
And stay with them as long as you like.
When you have spent the time that you need,
Here on the bridge,
You can walk down into your garden and spend some time there discovering more things and remembering the important lesson,
The emotion or whatever you were shown,
Whatever was brought to you.
If there's something more,
You can walk onto the bridge again.
If you forgot or just need to hear it one more time.
Insjo fixed sense your mental pain element.
And when you feel that it is time to come back,
Walk into your garden and just one more time,
Remember the message or the feeling that you got.
Do you still have the letter or can you remember just one more time what was important.
And as you hold it in your hand close to your heart,
You can walk back into the tunnel.
You can imagine the different sounds in here,
You can listen to the echoes or maybe you can even feel the earth above you.
And as you exit the tunnel,
You're back in your room.
You can sit down in your chair and you can feel it beneath you.
You can feel the earth under your feet,
You can feel your back.
You can sense where your body touches,
Wherever you are.
It might be a good idea to just repeat the important thing one more time,
What was the emotion like.
And how will this emotion help you,
What was the important thing.
And then whenever you're ready,
You can wiggle your toes or wiggle your fingers,
Maybe rub your hands.
Open your eyes in your own time and come back to the physical world.
Come back to this place where you are,
This new understanding,
This feeling that you remember,
This important thing you got.
