Make sure that you're in a nice and comfortable position,
Where your blood can flow and where you can stay without any trouble.
If trouble does arise,
Just look at it and let it pass.
If something starts hurting,
It's best to move it and make sure that it's better and then come back.
But as long as it isn't too much trouble,
Just let it be.
Now in this kind of meditation,
It isn't really about doing it.
It's a little bit weird to talk about what you have to do.
So just focus on your breath.
A nice gateway into any experience is the breath.
It's always here,
Even when you don't notice it.
The question is,
Where is your breath?
How do you feel it?
Can you feel it in your chest or in your nose?
Maybe you can hear the sound when it moves.
Maybe you can feel it all the way down in your stomach.
You don't have to force it,
Just let it flow in its natural state.
And with each breath,
Imagine a sort of light going out into your body,
Connecting you.
Connecting your breath to your legs,
To your stomach and your chest.
Connecting to you,
To your back,
To your arms and shoulders.
Connecting you to your knees.
You can feel it all the way down in your shins and in your feet and in your toes.
There might be some slight tingling sensation,
Some kind of relaxation.
You don't have to make it relax,
Just let the body be where it is.
You stay here,
Connected to it by the breath.
Maybe you can feel your breath all the way into your fingers.
Some tingling sensation or a light that shines from your lungs all the way into your fingers.
And maybe you can feel it in your neck and in your head,
All the way to the top of the head.
Connecting your entire body into one being by the breath.
There might be emotions that come up,
That's fine,
They can be there,
But you don't have to focus on them right now.
There might be thoughts that want to be thought,
But not right now.
It isn't a mistake to think,
It isn't a problem,
It's just fine.
As soon as you notice your thoughts,
Just come back to the breath and come back to my voice.
If you feel yourself drifting into a place where you'd like to go,
Then let go of my voice and drift wherever you want to be.
Just make sure that you are still awake and aware,
We are not sleeping,
We are not thinking,
We are just being.
What is it like right here?
What does it feel like?
Are there any sensations or are there none?
Where is your breath?
Is it still here?
It didn't go away,
Even though you may have forgotten about it.
Now with your breath,
You can pick up this energy that is inside you,
This light that spread all the way to your fingers and toes and to your head.
And step out.
If your mind is very active,
Just let it sit down.
You don't need it right now.
Just keep focusing on your breath and then notice what's behind your eyes.
Maybe just shadows and some kinds of light.
Lights passing on the outside.
Just notice them,
Play with them if you can or let them be and let them,
Let their little floating lights come and go.
There might be a little voice in your head going,
What's next?
Nothing next.
Just now,
Just stay here with the breath.
Stay here with whatever comes to you.
Or stay here with nothing if that's all that comes.
Just stay in this empty darkness or in this place where you are.
Even if you can hear the sounds of cars or if you can see the sun doing its thing,
Just sit with it.
Let it come and let it go.
Maybe you can feel a little bit of movement in your body now that you are becoming still.
That's fine.
Let the body move a little bit if it likes to.
You don't have to sit still.
You can let the body do whatever it likes.
Just sit with this movement.
If you want,
You can use your imagination.
So imagine getting up.
Getting up out of your chair and going over to the door.
You can imagine opening up the door.
But instead of standing in your house or in front of your house,
Imagine yourself in a tunnel going deep,
Deep down.
And imagine what it would be like to be in this tunnel.
Maybe the sounds are different.
Maybe the smells are different.
Maybe you can even feel the earth above you as you go down into yourself,
Into this tunnel.
And you can imagine if you like that the tunnel takes a turn and starts going upwards.
As it turns into a staircase that keeps going up and up and up and up.
And at the end,
You may just barely be able to see a little light.
And as you approach the light,
You notice that it's.
.
.
This staircase has let you up into the open.
This is a nice place.
Blue and white,
Maybe some green.
And from here,
There is a golden staircase leading up onwards.
However,
If you want to go past this place,
You'll have to leave your ego and your thoughts of yourself.
And leave the future,
Leave your worries.
Leave anything that ties you down in the box next to the staircase.
Any fear or worry or belief or expectation,
All your judgments and evaluations,
Leave them here.
And then walk up one step,
One step,
One step.
And soon you're approaching the end of this staircase.
Now,
The place that you arrive at may be different.
It will suit you.
Maybe the staircase just ends.
Maybe there is something here,
A gate or someplace you can enter.
Feel free to jump ahead.
Play with this place.
Have fun.
Do something exciting.
Or just enjoy it.
This personal place,
Just for you.
And if there isn't a place,
Just come up with something.
Just use your imagination to fill in the blanks.
Or maybe things sort of are here already.
And just explore them,
Feel them,
Engage with them.
Try them and taste them and sense them.
And imagine what it would be like to walk here.
What it would feel like to feel the breeze in your hair.
What's this smell like?
What's this smell like?
What's this smell like?
What's this smell like?
Now that you have spent some time here,
You may want to go back to the staircase.
But before you go down,
Just take a moment to remember what was here.
You might not feel like walking down.
Then put on a pair of wings or some kind of parachute or a gliding suit and glide down.
Or walk down the stairs.
Or walk all the way down to this place with a box.
And if you feel like it,
You can take back your worries or your thoughts,
Ideas and projections.
But you don't have to.
You can just leave them here.
They can stay,
That's fine.
And then jump or walk down into the tunnel or all the way down into your room.
You can just glide back in through the roof or you can jump to the door,
Open up the door and walk into your room.
And sit down in your chair.
And spend some time here in your chair and feel your breath and feel what the chair is like.
What does it feel like where it touches you?
What's it like there in the surface?
And go over your experience just one more time.
Maybe there was something while I was silent.
Maybe there was just what I said.
Bring it back here with you.
Just remember it once.
And then whenever you're ready,
Open up your eyes and come back to this physical place.
And to wake up,
Just open up your eyes or move your fingers or your toes.
And this is the end of the meditation.
