This imagery is designed to help you find peace in the present,
Breathe through suffering,
And cultivate a practice of benevolence,
Kindness,
And compassion for who you are in the now.
If you like,
You can keep in mind a specific event or concern,
Or you can simply allow your mind to bring up whatever feels useful throughout the imagery.
You may also go more deeply within this meditation,
And that's really just fine.
Your unconscious will hear everything that's helpful,
Even if your daytime mind drifts off for a while.
So,
Once again,
Finding a comfortable place to sit or recline,
With your center easily aligned,
Perhaps with your hands resting softly in your lap,
Or one hand resting gently on your heart,
Feeling the warmth of your hand against your body,
Accepting of comfort,
Becoming more aware of the waves of your breath,
So peaceful,
The breath deepening a bit more with each cycle,
Your focus shifting to your inner landscape and relaxing even more deeply.
Allow your curiosity to guide you to a path that takes you even deeper within yourself,
To a place of profound comfort and peace.
Your mind creates the most helpful and healthful experience for you,
And with each step forward and down,
Enjoy the sense of happy anticipation of this going within.
Allow this landscape to become clearer and clearer as your muscles soften and release,
A profound sense of ease,
Your relaxation further deepening,
Your curiosity and openness growing.
Just allow yourself to settle into this very healing space that exists just for you,
Delighting in the temperature of the air exactly right,
A sacred,
Tranquil place,
Becoming more aware of the sights,
The sounds,
And taking in the freshness of the air,
Your feet connecting with the earth,
And as you continue to breathe,
Allow whatever moves across your mental screen to simply drift by,
Any emotions,
Judgments,
Or memories.
There's no need to do anything in particular with them.
You can allow them to remain in the periphery of your attention,
Noticing from a comfortable and safe distance,
While the rest of your attention stays with the breath and your own inner wisdom.
And what a wonderful thing that is,
To give yourself permission to be in this gift of the present,
Enjoying that very pleasant detachment from the everyday,
And perhaps a sense of wonder,
As the feeling of ease spreads throughout your being,
Sending the breath lovingly to any tight or tense places,
And enjoying an easy release,
Just like that.
Allow yourself now to be drawn to the place that is most healing for you,
For your highest guidance.
There is no one right way.
And as you immerse yourself in this lovely landscape,
You discover a familiar and wise presence,
Who radiates warmth and compassion.
This may be someone from your past,
Who has shown you great care,
A beloved animal or mythological being,
Or perhaps your future self,
Who has already made the healing changes that you desire.
It really doesn't matter.
Just allow this experience to unfold for your highest good,
And bask in the warmth,
Safety and unconditional acceptance that radiates from this special being.
And as together,
You move to a clearing,
Your guide shows you some of the things you've been carrying with you,
Helping you lovingly sort through anything weighty.
Self-criticisms,
Comparisons with others that have led to suffering,
Such a normal thing,
Although unnecessary.
Together you can decide which ones to leave behind,
So they can move into the past.
Because you remember that they are temporary.
Merely moments among the billions that you experience in a lifetime.
Even if you have held on to some of them for a bit longer.
Until now.
So just breathe and observe in this very safe and sacred space.
Remembering that you,
Like everyone,
Will have ups and downs.
Things about yourself that are comfortable to embrace,
And things that feel more difficult.
Such a normal human experience.
And yet,
You know that difficulties are inevitable,
But suffering is optional.
And so,
The lesson learned,
You can move on.
Understanding with certainty,
You are so much more than your experiences,
Or your thoughts,
The events of your life,
All points on your timeline.
Regardless of what you've thought of them.
Because no one thing defines you.
So instead of holding them tightly,
Or pushing them away,
Simply observe them,
Like snowflakes.
There is no need to do anything in particular with them.
So just observe,
Allow,
And release.
They are snowflakes falling gently,
And then melting,
Evaporating,
Returning to the sky.
So clear now.
So taking a deep breath,
Notice how much freer and lighter you feel.
Now your helper guides you to a place where you notice a large and beautiful frame,
Images slowly forming within.
At first,
You see a gardener planting with care,
When necessary,
Pruning,
Clearing away the rocks and debris,
Thoughtfully,
But gently,
Watering and nourishing his garden.
The soil fertile and rich from whatever has grown before.
And with delight and amazement,
You watch as flowers and plants,
Lush and vibrant,
Grow strong,
Reaching toward the sun.
And if you like,
You can step into this scene,
Now becoming aware of the beautiful cushion of loving energy surrounding each flower,
Each plant,
The entire landscape.
And because in this space,
All things are possible,
You can draw this vibrant healing energy to you,
Filling your heart,
Soothing your mind,
Your entire being,
Every fiber,
Every cell,
Bathed in love and compassion.
Just notice however you notice this.
And as a powerful force for healing,
You can take this energy with you and send it out into the entire earth,
To all beings.
You can say to yourself,
May all beings be happy.
May all beings be peaceful.
May all beings be well.
May all beings know comfort and ease.
Sending love from your heart center out into the world.
A river of compassion,
Loving kindness,
And now feeling a wonderful openness in your heart.
Receive this same energy,
Joyfully and with no limits.
Sending loving kindness to yourself.
Say,
May I be happy.
May I be peaceful.
May I be well.
May I know comfort and ease.
And you understand,
More clearly than ever now,
That even if you have not yet received the type or amount of care from others,
In the way you'd ideally like,
Know this now,
That you were born with immeasurable worth,
Just by being you.
Like no other.
And you can embrace this truth with open and loving arms.
Becoming the loving shepherd,
Benevolent guide,
The devoted friend,
And your most steadfast ally.
Allow this beautiful river of compassion to flow through your heart,
Wherever it's needed.
Flowing to all parts of you,
In all times.
The past,
The present,
Every point in your life.
And you can continue to send light to whenever and wherever you are,
Gratefully accepting this gift.
Wonderful.
Just stay with these feelings for the moment,
Allowing yourself to simply be.
And in a few moments,
We will return to the present,
And you will be pleasantly surprised to note how peaceful and calm and centered you feel.
Growing very naturally in the coming days and weeks,
In the way that is most right for you.
And now,
With gratitude to your guide and to yourself,
You can once again find yourself walking along the path.
Back to the present moment,
Understanding you can return whenever you like,
Simply by going within.
Noting with each step forward the feel of your feet against the earth,
Very grounded.
Once again,
Aware of the temperature of the air on your skin,
The sounds in the room,
Your body on the couch or chair,
Wherever you find yourself in the present.
Noticing the urges to gently stretch and shift,
And on the count of five,
You will be completely awake and alert once again,
Enjoying the present moment.
One,
Feeling so grounded now.
Two,
Alert and awake.
Three,
Very alert.
Four,
Very refreshed,
Looking forward to the rest of your day.
Four,
Stretching as you need to.
And five,
Completely and pleasantly awake and grounded,
Very alert,
Feeling wonderful,
Ready to return to your day.
