Let's begin by finding a comfortable place to relax and unwind.
If you need to sit,
Find a comfortable seat to sit on,
Making sure you're comfortable first.
If you need to lay down,
And you're falling asleep,
Or just getting more comfortable,
Please do so now.
Begin by taking in some refreshing deep breaths.
Just breathing in and breathing out naturally.
When we begin to meditate,
We sometimes focus on our breathing a little too much,
Where it feels manufactured or not natural.
Just let go of that,
Knowing that breathing is natural and automatic for all of us.
Just let it find its correct rhythm now.
Good.
Now let your senses begin to feel out the room or space that you're in.
Just begin to hear all the sounds in the room,
Feel the temperature.
Is it hot?
Is it cold?
And if you still need to get comfortable,
Now is the time to do so.
Just understand that none of the sounds or temperatures in the room will deter you from your session today.
In fact,
Those sounds will only work to take you deeper into your practice.
So begin to notice your thoughts and feelings.
What do they feel like?
Are your thoughts rapid or slow?
Either way,
Just notice them.
Just notice your physical feelings and your emotional ones.
Understand that they do not control you and they do not rule you.
You are the master and they are the slave.
Just notice them and when you do,
Return your focus to the breath.
The simple breath of air coming in and out of the nose.
Notice the cool sensation around the nostrils when you breathe in and the warm sensation around the nostrils when you breathe out.
Good.
So just allow yourself now for a few more deep breaths.
Breathing in all that calm and exhaling.
All the tension and stress in the body.
Breathing in that calm and exhaling any stress or any tension in the body now.
Very good.
Now in your mind's eye or your imagination,
I'd like you to imagine yourself in an old cinema or a theater,
Whatever is your fancy.
You walk into the theater room and notice the large red curtain on the front facing wall and a series of empty red velvet seats for your comfort.
No one is in the seats and the theater is completely empty,
But it feels so inviting.
So find a seat that looks comfortable to you,
Maybe somewhere in the middle of the cinema or even a nook off to the side,
Whatever is comfortable for you.
Feel yourself sink into the plush seats and allow the sensation of the velvet seats to soothe you and allow yourself to go even deeper,
Deeper down into relaxation.
So take a deep breath in through the nose and let it out nice and slow and smooth.
And as you do so,
You notice that you go even deeper.
So one more big breath and allow the exhale to take you even deeper.
Good.
Now,
As you look up towards the screen,
You notice the curtains begin to open revealing a large white screen.
And as the screen is revealed,
The lights dim even more,
Providing you with more comfort and more ease.
The unseen projector in the back of the cinema begins to light up producing in large black letters,
The number 10,
The number 10.
See the one in the zero,
The number 10.
In a moment,
The number is going to count down from 10 to one.
And when it does,
You'll notice something amazing begin to happen.
As the numbers count down,
You'll notice that you go even deeper into that beautiful relaxation you've created even deeper than you were before.
Each time the number counts down,
You'll go 10 times deeper than before.
So let's begin.
10.
Feeling sleepy and tired now.
9.
Letting your muscles relax and unwind.
8.
Letting your jaw relax and hang open if you need to.
7.
Relaxing your shoulders,
Letting them droop by your sides.
6.
Relaxing 10 times deeper than before.
5.
And 4.
3.
Feeling even more tired and even more relaxed.
2.
Listening to only the sound of my voice now.
And 1.
All the way relaxed now.
Falling even further asleep now.
Fully relaxed.
Good.
Now notice the large white screen of the cinema.
It's perfect color of white that seems to soothe you even more.
Now,
On the screen is the word sleep.
The word sleep.
See the S in the L and the two E's in the P.
The word sleep on the screen.
And when you see the word sleep,
And only when you see the word sleep,
You find yourself becoming even more sleepy and even more drowsy than you were before.
Sinking deeper and deeper now into that warm,
Comfortable feeling.
That natural way of falling asleep.
Good.
It would be delightful to allow yourself the relaxation that is needed in order for you to change things in your life that you desire.
And complete relaxation is impossible when you hold grudges.
Sometimes it's hard to even imagine forgiving those who have wronged you.
But this is a necessary step in the progression of personal achievement.
So let's begin by saying,
I'm ready to take the steps necessary toward becoming the best version of myself.
It may seem daunting to forgive people and instances of your past that hurt you.
But it's actually very easy.
Just imagine a young child holding a glass of milk.
Their small hands couldn't quite grasp the cup fully.
And the milk spills on the floor,
Breaking the glass.
Now this upsets you because milk is expensive.
And the cup was a family heirloom.
Say that this upsets you very much,
And you show your anger,
And you hold a small grudge against the child for breaking the glass.
Now when you give the child a glass of milk,
You will not trust him to hold it.
And anxiety will become present in the child,
Because they do not feel trusted.
And anxiety will also build in you,
Because you fear more things will be broken or spilled.
Then the child may actually become more likely to drop things,
Because that's the image you are manifesting for them.
You will also harbor anxiety,
Because you were unable to let go of this incident.
And it will be a recurring thought each time they need to use a cup.
So imagine again,
The same child holding a glass of milk.
Their small hands quiver,
And they drop the cup,
Breaking it and spilling milk everywhere.
But this time instead,
You are not upset in the slightest,
And forgive them.
The child runs to grab you a broom and a towel to clean up the mess.
They are helping you fix the mishap.
They sense in you kindness,
And they learn how to take action when something goes wrong.
When they feel guilty for the circumstance,
Their ability to help is halted.
The child is then likely to understand how to address incoming issues,
Because everyone was calm,
Relaxed and in a state of pre-forgiveness.
They feel trusted,
And they can trust you to help when mistakes happen.
That's what we need to accomplish in order to create a more peaceful world for everyone.
The ability to pre-forgive each other to allow for a state of openness,
So that we can address issues that arise with calm and relaxed outlooks.
Thus,
Aiding in a thorough repair,
And the ability to move forward and trust others.
Now let's do some relaxation techniques that will open us up into a state of forgiveness.
Notice how your body feels right now.
Notice any places that feel pleasant.
It could be as small as the tip of your nose,
Or it could be a much larger area.
Just feel the sensations of goodness,
And allow for them to expand.
Perhaps these areas of nice sensations can communicate with those places in your body that feel stuck.
Just observe how your body reacts when you allow pleasant feelings to communicate with the stuck ones.
Do the nice sensations hold a grudge against the areas of not so nice sensations?
No.
They simply hold space and communicate with openness on how to let go.
So allow for more pleasant feelings to enter into your body now,
Through the power of the breath.
Breathe in easily and consciously,
Knowing that with each inhale,
You oxygenate your system and send goodness through your entirety.
And again,
Inhale goodness,
And exhale into an even more relaxed state.
Inhale support of sensations,
And exhale into relaxation.
Inhale deeply,
The force of good,
And exhale into relaxation.
So continue this method for me,
For five more good breaths,
Willistime quiet.
See how easy this is coming to you now?
You're natural at communicating with areas of tension,
Thus changing their very structure and frequency,
And converting them into a relaxed state.
You're doing very well,
So let's continue with our newfound relaxed state to a place of forgiveness.
This is a very important opportunity,
And it will aid you in progressing towards personal achievement in all aspects of your life.
So in your mind's eye,
Or your imagination,
Visualize you're in a beautiful garden,
On a mild day,
With fluffy clouds rolling by in the sky,
And the sun periodically warming your skin and nourishing the plants in the garden.
As you admire the beauty here,
The way the leaves of the vegetation are caressed by the wind,
There are many colors of flowers throughout the garden,
And their fragrance is sweet and welcoming.
You look down to see a small footpath through some flowering shrubs,
And it's inviting and a mysterious path.
So you go down this way.
As you curve around the beauty of the garden,
You inhale the fresh oxygen that these plants produce.
You feel very pleasant and relaxed,
And as you round a corner,
A small bench made of wood comes into view.
And you see,
The person you most need to forgive is sitting there.
They have been waiting for you,
Because this is a very important encounter.
You sit down beside them,
Because this place is very safe,
And there are some things that need to be said to this person.
With bravery and courage,
Look them directly in their eyes and say,
You hurt me,
And I have suffered for too long because of this burden I carry,
In the form of a grudge,
Towards you.
I forgive you.
I forgive you,
Not to help you,
But to better myself.
I forgive you,
And you will not enter my thoughts any longer.
I forgive you,
Because forgiveness leads to openness in all aspects of my life.
You notice the darkness that was once in their eyes begins to lighten,
And for a while,
They do not say a word.
Then the silence is broken.
They say simply to you,
I will leave you alone now,
And you will not be tormented by the thought of me any more.
They get up from the beautiful wooden bench and walk into the depths of a nearby wooded forest.
You watch as their figure grows smaller into the distance until you no longer see them.
Never once did they turn and look back.
Good.
Very good.
This was a very important meeting today in this beautiful garden,
And as you breathe in new fresh air,
You feel twice as light as you did before.
That's because a huge weight is being lifted now,
Now that that person you needed to forgive is no longer sitting within your secret garden.
They have moved on,
And so have you.
So take this beautiful form of forgiveness and allow it to permeate your subconscious mind,
And allow yourself to go even deeper into relaxation,
Relaxing even more and falling asleep.
Good night,
And namaste.
