Find a place where you can be comfortable for a long period of time.
Whether you're sitting or laying down,
Make sure your spine is nice and straight,
Closing your eyes and breathing in deeply,
Bringing your shoulders back and away from your ears.
Take a moment to feel,
Feeling yourself connected and arrived.
Breathe in deeply for 4,
3,
2,
1.
Holding at the top,
3,
2,
1.
And exhale slowly for a count of 4,
3,
2,
1.
In this meditation,
The mind will naturally wander,
So we simply have the intention to bring it back as often as possible.
Allow yourself to experience this healing to go back into relaxation.
Feel yourself open,
Present,
Alive,
And ready.
Visualize in front of you a staircase going down 7 steps.
Going down,
Feeling your feet as you walk down these steps.
7,
6,
5,
Feel your feet.
4,
3,
2,
1.
On your right hand side,
Notice a white door.
Don't open it,
Don't look inside,
Just leave it open.
Next to that door,
Notice an elevator.
We're going inside the elevator as we go down 3 floors,
Allowing yourself to relax deeply.
3,
3,
2,
2,
1,
1.
Visualize yourself stepping out of this elevator and out in front of you,
There is a white chair with an old,
Wise person sitting in the chair.
Approach them and notice they stand up and allow you to sit in their chair.
Feel yourself sit in that chair now,
Feeling the vibrations of their hands,
Allowing them to place their hands on your head,
As you are open to receive the healing they offer.
Allow the vibration of their hands to run all the way down your body.
Feeling this healing vibration,
Focus on your breath.
Feel this in your body and observe a white light coming out of their hands,
Directly into your brain.
Feel it,
Feel it in your brain and observe that the white light is going all the way down your spine,
Filling your spine all the way down.
Your entire spine is full of white light.
On my count of 3,
You're going to allow this white light to go into every bone of your physical body.
1,
2,
3.
Feel it,
Feel it everywhere in your body,
This white healing light everywhere.
Feel it more.
On my count of 3,
You're going to let that white light activate every cell in your physical body.
1,
2,
3.
Feel it,
Feel it more.
Focus on your breath,
Feeling your body activated and alive.
Pay attention now to any little sound you may hear.
A sound that may arise from within you.
This is the vibration of your body.
Listen for it,
Hear it.
On my count of 3,
You're going to bring an image to your mind of a time where you felt fully alive and truly happy.
1,
2,
3.
Observe it in your mind,
Bringing it here,
Holding it here,
And allowing this feeling to emanate everywhere in your body.
You are truly alive and happy.
Visualize out in front of you a gate.
Take notice of this gate.
What does it look like?
Notice light peeking through this gate as you feel a sense of curiosity as to what this light is.
On my count of 3,
Open the gate,
You'll walk through the gate,
And you'll close the gate behind you.
1,
Open the gate.
2,
Walk through the gate.
3,
Close the gate behind you.
You are walking down a path,
And notice where you are arriving.
This is your inner landscape.
Simply notice and observe what exists in your inner world.
Is there water,
Ocean,
Mountains,
The forest?
Is it daytime or nighttime?
Are there birds or wildlife or animals?
Are there other people here,
Or is this space just for you?
Take a few moments just to observe and walk around,
Taking notice of what's around you.
Find a place you can comfortably sit down in this place,
Your inner world,
On a bench,
Against a tree.
Notice how relaxed and safe you are in this place that is your inner landscape.
See if a person or an animal or a plant appears as a helper,
Or the help may simply arrive in your body as a knowing.
Notice if there is anything in your inner landscape that does not belong to you.
Any trees or structures,
Any pollution,
Anything that does not belong to you.
We ask your inner landscape to simply gather all that does not belong to you and excavate it.
Gently releasing all that does not belong to you.
Feeling everything here that doesn't belong to you moving through your physical body,
Down your arms,
Through your wrists,
Out your fingers,
Into the air above.
Asking your inner landscape now to gather anything that doesn't serve you,
Anything that might belong to you but doesn't serve you.
We ask your inner landscape to gather,
To transmute and transform into something that does serve you.
Notice how the quality of your inner landscape changes as we gently remove all that doesn't serve you or belong to you.
Simply noticing,
It's not better or worse,
It's simply different.
There is more space for you to expand.
And in this space,
We ask your inner landscape to invite back all of the parts of you that have been lost.
The parts of you that have been called away,
The parts of you that have been stored with other people.
The parts of you that you have had to put by the wayside to gain acceptance.
We ask all of these parts of you that have not had space to now inhabit your body,
Your physical body,
In the space that has been made in this excavation.
We invite all of you to take up this space.
We invite your whole essence to expand within your physical body.
You are allowed to expand.
You are allowed to take up space.
Notice now how the quality of your inner landscape has shifted with all of these different parts of you that have returned home to your body.
And it may take time,
A few days for everything to return here,
But there is space for you to exist within yourself.
Make a commitment to your inner world and ask if there is anything else they'd like to share.
Offer gratitude to your inner landscape,
Thanking them for sharing this experience and insight.
Take a deep breath in through your nose,
Loudly exhaling through your mouth,
And immediately coming back to the room,
Opening your eyes.
