Past, Present, Future Meditation

This meditation helps you clear your mind and release any thoughts that aren't serving you to your highest potential.

Transcript

It's Victoria here from Breathe and be mindful retreats.

I'd like you to take a comfortable position for you.

This may be sitting in a chair or lying down.

We're going to make sure that we're evenly placed in our bodies,

Left and the right side,

The front and the back.

Let's take a body scan and see if there's anywhere in our bodies that we can soften and relax.

You may like to repeat each part of the body after I've said this and ask that part of your body to relax in your mind.

Starting with the toes,

The feet,

The lower legs,

The knees,

The upper legs,

The hips,

The groin and bottom,

The lower belly,

The waist,

The lower back,

The middle back,

The upper back,

The shoulder blades,

The sides of your body,

The chest,

The shoulders,

The upper arms,

The elbows,

The lower arms,

The wrists,

The hands,

Fingers,

The back of the neck,

The throat,

The jaw,

The teeth and tongue,

Muscles around the eyes,

The eyes,

In between the eyebrows,

The forehead,

The scalp,

The whole of the head,

The whole of the torso,

Both arms and hands,

Both legs and feet.

Bring your awareness to your breathing,

A gentle flow as the breath comes in and out of the nostrils.

Starting to follow the flow of the breath.

You can feel the air coming down the back of the throat.

You can feel the air as it comes into our lungs.

Perhaps there's a gentle movement of the ribs at the front of your body,

At the sides of your body,

At the back of your body.

Perhaps there's a gentle movement of the belly.

Maybe there's a rise of the belly on the inhale and a softening of the belly on the exhale.

A rise of the belly on the inhale.

Softening of the belly on the exhale.

A rise of the belly on the inhale.

Softening of the belly on the exhale.

Just spending a few moments listening to the beautiful breath,

Feeling the movement of the breath inside your body as it comes out of your body.

The breath may be a different temperature on the inhale than the exhale.

You may find that your mind has wandered away.

It's okay.

That's normal.

Just gently bringing your awareness back to the breathing.

A gentle flow of the air coming in and out of your body.

Now we're going to do another quick body scan just to see if you can relax yourself even more.

Bringing your awareness to your feet,

Your legs,

Your torso,

Arms,

Face,

Whole of the head and the whole of the body.

Like you to imagine before you there are three boxes.

The box on the left is for any thoughts from the past.

The box in the middle is from any thoughts in the present moment.

The box on the right is the box for any thoughts from the future that haven't happened yet.

In a few moments we're going to sit gently with our thoughts.

And as the thoughts come into your mind,

Thinking to yourself,

Has this thought already happened?

Is this a thought from my past?

And imagine placing that thought into the left past box.

If you're having a thought about something that is happening right now,

You may like to imagine that thought going into the present moment box.

If the thought comes into your mind of something that hasn't happened yet,

Something that you're thinking of in the future,

Try to place that thought into the future box.

I hope you can find some peace in between thoughts.

I'm going to leave you for a few moments and come back to you soon.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Bringing your awareness back to your breathing.

Seeing three boxes in front of you.

If there is any thoughts that you choose to take out of your past box,

Now is the time to do that.

And now put a lid on the box.

If there are any thoughts in the present moment box that you would like to take out,

Now is the time to do that.

And now put a lid on the present moment box.

If there are any thoughts from your future box that you would like to take out,

Please do.

And now put a lid on the future thoughts box.

Bringing your awareness back to the present moment.

Back to concentrating on the breathing.

Notice how soft and relaxed your breathing has become.

Notice how relaxed your body has become.

Listening to any sounds around you.

Feeling where you have placed your body,

In the chair or lying down.

In a few moments there will be three chimes.

I encourage you to gently open your eyes,

Have a stretch and come back to your day.

Chimes.

Namaste.

Reviews

Oh my goodness on a Monday that was so beautiful and so relaxing. Namaste have a wonderful week. 🥰🙏

Beautiful and very effective meditation. Thank you Victoria 🙏❤️

Nice meditation! I got a little tense when it came to the boxes but relaxed afterwards. Thank you!

Thank you! I love the three boxes analogy.

Thank you Victoria 💕🌹

Wonderful body scan in the beginning of the meditation.
Thank you!

Beautiful thank you

Wonderful visualizations of the three boxes.

Just wonderful. Im completely relaxed and calm. What a wonderful voice and gift you have Victoria!

Very pleasant, calming, relaxing, thank you. Namaste

Loved it! Your pace was slow and gentle just like the tone of your voice and music. I loved the guidance, so well timed.

Lovely! Thank you. Namaste.

Drifted off .. lovely

Fabulously relaxing!!!

Namaste🙏🏻❤️lovely⭐️thank you!

Being given permission to have past, present, and future thoughts arise seemed to have me thinking less than usual. Very peaceful and helpful in quieting my mind. Thank you.

Healing and repairing. I'm hurting today re healthcare or lack of it for all in the USA. Helpful to take it out of the "now" box
Soothing and comforting voice and music. Ending was abrupt.
Thanks 🌼

Love this meditation 🙏

I loved this meditation!