To begin the meditation,
Find a place to lie down where you'll be comfortable and not disturbed.
As you're lying here,
You may want to adjust your body to just become a little bit more comfortable.
Notice if there's any areas of tension or where you may be holding or tight.
See if you can adjust your body to just get even 10% more comfortable.
You might want to put a pillow behind your neck or place a blanket over top of you.
Whatever you need to do now to make yourself more comfortable,
Just go ahead and do that before we begin the meditation.
In this meditation,
You're going to be following my voice as I guide you through different points on your body.
There's no need for you to do anything or make anything happen.
The only thing you need to do now is just follow my voice.
As I name a body part,
I want you to drop your awareness into that point and notice any sensations there.
Without moving,
Without doing anything,
Just allow your mind to follow my voice and drop your awareness into each point on your body as I name it.
To begin the meditation,
Bring your awareness to your right hand thumb,
Index finger,
Middle finger,
Ring finger,
Small finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Underarm,
Right side of the chest,
Waist,
Hip,
Thigh,
Knee,
Shin,
Ankle,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Shift your awareness now to your left hand thumb,
Index finger,
Middle finger,
Ring finger,
Small finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Underarm,
Left side of the chest,
Waist,
Hip,
Thigh,
Knee,
Shin,
Ankle,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Shift your awareness now to your heels,
Calves,
Back of the knees,
Back of the thighs,
Buttocks,
Lower back,
Middle back,
Upper back,
Shoulders,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Point between the eyebrows,
Right eye,
Left eye,
Right cheek,
Left cheek,
Right ear,
Left ear,
Nose,
Tip of the nose,
Upper lip,
Lower lip,
Chin,
Throat,
Chest,
Abdomen,
Pelvic area,
Right leg,
Left leg,
Both legs at once,
Right arm,
Left arm,
Both arms at once,
Right side of the body,
Left side of the body,
Front of the body,
Back of the body.
Experience the whole body now together.
The whole body.
Feeling very safe,
Very relaxed,
Very grounded,
And secure.
Experience the body now as heavy.
Your arms are heavy,
Your legs are heavy,
Your eyelids are heavy.
Feel the density of the body.
Feeling very heavy,
Very safe,
Very grounded,
And relaxed.
As you are experiencing this feeling of groundedness,
I want you to bring your attention now to all of the points where your body connects to the surface that you're lying on.
Bring your awareness into those points of connection and feel that heaviness,
Feeling grounded and relaxed.
I want you to become aware now of the natural rhythm of your breath.
Just notice the natural rhythm of your breath just as it's showing up right now.
No need to perfect it,
No need to change it in any way.
Just allowing your body to breathe and just witnessing it.
Notice how on each exhalation you can feel your body letting go and relaxing even just a little more.
Each out-breath feeling more and more relaxed.
Each out-breath just letting go and relaxing into yourself.
Now bring your awareness to the point between your eyes,
The third eye.
Imagine that you're looking up into a beautiful light.
Just notice the color of the light.
Looking up into this beautiful light,
You notice that it extends out into the distance.
Imagine now that you could journey out onto this light.
Journey out into space where this light intersects with another light.
As you intersect with the other light,
You know that the other light will bring you back into the future.
This beam of light will bring you into the future 10 years in time.
Now journey onto this light that will bring you into the future and imagine that you are journeying to the home of your future self.
Follow this beam of light to where it takes you into the future where you live in 10 years time.
So you've now arrived at the home of your future self.
Now I want you to take a moment to just notice with all of your senses,
Where are you?
So with your eyes,
What do you see?
Are you in an urban area?
Or is it more rural?
Do you notice trees or flowers?
Other buildings?
Notice the home where you live in the future.
What is the style of the home?
Notice the colors.
Notice everything that there is to see about this home where you live in the future.
Notice what you hear as you're standing outside of this home.
What are the sounds that surround you?
And I want you to walk up now to the door and knock.
The door opens and there in front of you is yourself,
You,
10 years in the future.
Notice who you are becoming.
Notice how you look.
What are you wearing?
How have you styled your hair?
Are you wearing any jewelry?
Notice all of the things that you see about your future self.
Notice how you're standing,
Your energy.
Drink in everything there is to see about yourself in the future.
And now your future self is happy to see you and is excited to have a conversation with you.
They invite you into the home and lead you through the home into a room where you can have a conversation.
As you're walking through the home,
I want you to notice all of your surroundings.
Notice the furniture and the decor.
Notice the colors and textures.
Everything that there is to notice about where you live in the future.
And now you sit down to have a conversation with your future self.
And this is an opportunity for you to ask questions.
Questions you may be struggling with right now.
Questions you are searching for the answers to.
And know that your future self can provide some guidance and wisdom.
They're wanting to help you with these choices you're making.
So the first question I want you to ask your future self is,
What do I need to know to get from where I am now to where you are?
What do I need to know to get from where I am to where you are?
Ask that question now.
The next question I want you to ask your future self is,
What do I need to let go of?
Ask yourself that question and listen for the answer.
The next question I want you to ask your future self is,
What do you wish for me?
Good.
And now I want you to ask your own question.
What do you want to ask your future self?
Go ahead and ask that question now.
Good.
Now it's time for you to leave.
Both you and your future self stand up now and begin to walk through the home back to the front door.
Before you go,
Your future self has a gift for you.
They hand it to you now.
I want you to notice what that gift is.
What did your future self give you?
This gift is a symbol of something that you're becoming.
So I want you to notice what this gift is.
And if you don't understand the symbolism of this gift,
Go ahead and ask your future self to explain the meaning of the gift.
Good.
Now I want you to hug your future self and know that you can come back to ask them questions anytime that you're struggling to find your own answers.
They open the door now and again you see that beam of light that will bring you out into space.
Follow that beam of light where again you find that intersecting beam of light that will bring you back into this time and this space in this current day self.
Feel yourself arriving back into this time and the present,
Landing back in your body,
Feeling very grounded,
Very safe and secure.
And know that you'll be able to remember everything that is important about this visualization.
Everything that your future self has given to you today is still locked within you and you can access that wisdom at any point in time.
So we're going to slowly move now from the visualization back into the external world.
So as you're lying here,
I want you to bring your awareness now to the sounds around you.
Noticing the sounds in the room.
Noticing the sounds in the distance.
Notice the feeling of your body lying here on the surface.
And just begin to bring a little bit of movement into your fingers and your toes,
Gently waking up the body.
Take a nice deep in-breath and exhale.
And when you're ready,
You can slowly and gently open your eyes.
