So when you're ready to begin,
Just allow your eyes to softly close and to just begin by gently focusing in on the breath and just following the natural flow of your breath as it moves in and out from your lungs.
And just allowing any concerns of the day to simply melt away.
Allowing any thoughts to just drift by as you pay them no attention.
And just allowing your body and your mind to grow still around your breath.
To see the body as a container for the breath and your mind to simply observe it.
And just noticing how the breath guides you into stillness.
And how if we extend and elongate each of our breaths,
We can sink more deeply into relaxation and peace.
And just watching the quietness grow inside.
Just lean into that quietness.
Lean into the stillness.
Lean into the peace.
Just giving yourself permission to let go,
To relax.
In this moment there is nowhere you need to be.
Nothing you need to be doing.
Just receive,
Relax and be nourished by the effect of the meditation on your mind,
Your body and your being.
It's time to let go.
And as you rest here still and quiet,
Just visualizing blankets or layers of heavy energy on your body.
And with your next exhale just imagine pulling away one of these layers.
Just a layer of weight just slipping from your body and dissolving away.
Just feeling any of these layers of tension or worry or responsibility or weight just being released with each exhale.
And just with each layer that falls away,
Noticing a sense of release and a notable feeling of lightness,
Of ease and of freedom.
Pulling away another layer and as you do you feel your chest opening,
Your lungs expanding and your breath flowing ever more easily.
And breathe out and allowing another layer to slip away.
Continue to remove the layers with each exhale,
Noticing all the tension releasing,
Any worry dissolving,
Any weight or responsibility lifting.
Your body growing lighter and lighter as you let go.
Everything you've been holding is softening and slipping away with each passing breath.
And just feeling yourself growing quiet,
Becoming deeply relaxed.
And just notice how your shoulders are sinking down,
Your hips and your pelvis falling heavy,
Your jaw becoming limp and loose,
Your eyes and your eyelids growing heavier and heavier,
Your breath growing slow and becoming deeper and deeper.
Sink into the slow and effortless rhythm of your breath.
Just feel the quiet of your breath,
Softening and relaxing anywhere that is still holding on,
Nourishing your throat and your neck,
Nourishing and releasing your arms,
Your hands falling still and silent.
Feeling the quiet of your breath seeping deep into the muscles in your back,
Your back relaxing down,
Letting go.
And this quiet sinking down into your legs,
Your legs relaxing,
And the quiet spreading out into your feet and your toes.
Your feet and toes becoming still and silent.
Allow them to fall away,
Release and relax.
Your breath is quiet and effortless.
Your body is quiet and effortless.
Your mind is quiet and effortless.
The whole of your body is soft and relaxed.
Your mind is soft and relaxed.
Rest in this space of stillness.
You are safe,
Supported and at peace.
Give yourself permission to let go.
And now opening your imagination,
I invite you to see,
Sense or feel a ladder or spiral staircase leading up into the sky above you.
And just begin to climb this ladder or staircase,
Just noticing your feet on the rung or steps and just feeling yourself being drawn higher and higher,
Higher and higher into your awareness.
Up you go,
Past the place where words are important and still higher,
Beyond where emotions could touch you.
Up and up you go,
Moving into iridescent light and higher.
And when you can go no higher,
You find yourself in front of a doorway of light and stepping through the doorway,
You are stepping out of your body,
Moving out of form,
Moving out into the void,
Letting go of all attachment.
And as your awareness moves out into the void,
Into the velvety darkness,
You are opening and expanding,
Experiencing being without form,
An expanded state of your awareness.
And as the you that is experiencing continues to open and expand further and further beyond space and time,
You discover that in your formless nothingness,
You are everywhere and everywhere is within you.
And as my voice quiets,
Let yourself go,
Expand,
And in this expansive state of being,
You are filled with a sensation of being love,
Deep,
Peaceful,
Contented,
Unconditional love.
In a distant part of your awareness,
You hear your earthly name softly being called,
And again you hear your name called a little louder.
And now on the final call of your name,
You feel a gentle tug and you find yourself back on the ladder or staircase,
Descending from the void through the iridescent light,
Descending down and down.
You experience words and thoughts returning to you,
You feel yourself reclaiming form and you descend down and down,
Just gently connecting with the body.
And now I invite you to draw your awareness to your breath,
To the soft ebb and flow of your breath.
Touch and welcome the gentle exchanging of air with the world around you,
A constant flow of receiving and giving back.
Feeling the expansiveness and the connectedness of this meditation still moving through you,
Noticing your fingers and your toes,
Noticing your arms and your legs,
And just bringing your awareness back into your head and your face,
And when you're ready,
And only in your own time,
Allowing your eyes to softly open and just welcome in the world.
