Allow your body to gently relax.
Move yourself around in your chair until you feel comfortable.
Now move your
attention down from your head to your chin and down from your chin to your
throat and down from your throat to your chest. Now move from your chest
down to your stomach.
Now move down into
that safe place deep within yourself, that place which is just below your
navel. This is your sacred sanctuary, a place that only you know about.
From that place,
move into the hallway in your mind. Along the hallway are many doors. One
particular door is of golden light. You feel drawn by that door and you move
through the door of light into a place of peace, comfort, and protection.
Once through the
door, you find yourself on a path through the woods. As you move along the
path, you faintly hear the sound of water. Birds sing in the trees. The
sunlight filters through the canopy of deep, green trees overhead. A warm
gentle breeze caresses your face and blows lightly through your hair. You
feel as if you are being kissed by God. The smell of the forest and of wild
flowers surrounds you, bathing you in an essence so sweet and so wild that
your senses are reeling.
You come to a body
of water. Because it is part of the enchanted forest, this water is pure,
clean and clear. It is cool and inviting. You sit on the edge of the bank
and dip your cup into the sacred water and drink. You are comforted and
refreshed.
You arise and
continue moving on your path through these wondrous woods. Soon you come to
a clearing in the trees. The clearing is surrounded by stately oaks, their
branches extend to protect you. The color of the wild flowers stands out
strong against the greens of the grasses and the brown-black of the tree
barks. You breathe deeply of the sweet air. You know this place, you've been
here before. Maybe in your dreams or maybe in life, it doesn't matter. You
just know that it is your haven.
There is wonderful,
soft green grass growing here and it invites you to sit down and rest. Now
you begin to hear, in the distance, other worldly music, Tibetan bells,
flute music, soft chanting. You listen carefully, as you feel drawn tot he
music.
You look up and see
purple mountains in the distance. As you look, a tiny golden light appears.
It draws closer and closer to you. It floats gently up the path toward your
little sanctuary. its light is soft and gently. Yet it shines with a
brilliance you have never seen.
As it reaches the
outer edge of your sanctuary, it stops and becomes a large pulsating
crystalline light. You watch. You wait. You give the light permission to
enter your space.
The light draws
forward and hovers just before you. The light shimmers. Soft strands of gold
stream forth like a flower blossoming. As each petal of this light unfolds,
you see that something or someone is inside.
Then you see before
you a wondrous being that you recognize as your spirit guide. You know it is
your spirit guide because you feel a strong surging of love pouring out from
it to you and you feel, deep in your heart, a strong answering outpouring of
love from you to it. You feel completely safe with this being. It may or may
not tell you its name, but it calls you by your name.
Spirit Guides will
take any form that you need to understand right now. It can be in the form
of a human, an animal, an object or some divine form. See it! Imagine it!
Know it is real!
What form is your
spirit guide in? What shape is it? If it is human, is it male or female?
What does it smell like? What color is it? What does it feel like?
Begin to carry on a
conversation with this wondrous being. Ask its name. What is its purpose?
Why has it come to you?
Let this being
communicate itself to you and tell you why it is working with you. Ask it
for its help and guidance. Ask your guide what you need to know about your
life at this time. Tell your guide anything that is disturbing to you at
this time. Ask it how best to call upon it in the future.
As it to let you
know it is there, consciously, within the next few days, whenever you need
help.
When you feel
finished, thank your guide for the opportunity to meet and work with it.
As the golden light
folds back up around your guide, send it off with your best thoughts and
love. As it withdraws from your space, moving back up the path, you sit back
down in your spot. You understand that in this inner sanctuary you invite
any and all of your guides into your awareness.
This is exciting and
you are fascinated with your experience, your experience of expanding your
horizons. You breathe deeply, relaxing and reliving in your mind, what has
happened. BREATHE.
As you do so, the
path and the woods begin to fade and you find yourself gently coming back to
the present, to this room, this time and this place. When you are ready, be
sure to drink some water and maybe eat a slice of bread to ground yourself.
Right now, it would
be helpful to you if you wrote down all you have experienced, exactly as it
happened.
AUTHENTIC SELF
We are ready now for a period of
relaxation.
Move your body so it
can be in a comfortable position with your spine straight, your palms facing
up, and your feet flat on the floor.
Slowly close your
eyes and start to breathe slowly, deeply and rhythmically.
Take a moment to get
settled.
Continue to breathe
deeply as you proceed with your meditation.
Count from one to
ten. Remember, the higher the number the more deeply relaxed you become.
One.....
Two..... Three.....
Four..... feel the sounds and energy in your body
Five..... Six.....
Seven..... the boundaries of your body are gently
disappearing Eight.....
Nine..... Ten
Your mind is awake
and your physical body is asleep.
Your mind has
expanded beyond the boundaries of your body, free from physical tension and
constraints where you can experience profound insights and life-transforming
breakthroughs.
Imagine a place
where you feel peaceful and truly yourself. Use all your senses.
What do you see?
What colors are there? What do you smell? What sounds do you hear? What do
you feel touching you? What emotions do you feel? Feel the vibrations, the
peace that is here. Make it as real as possible.
And in this place of
peace, imagine that coming toward you is YOU at your fullest potential. Use
all of your senses. What are you really like? What qualities do you have
within that reflect themselves to you now? What do you look like? Can you
list the qualities of your fullest potential, the love and intelligence that
you are? Can you feel the power, the goodness and the gift of life that you
bring? Can you see this potential unfolding in everything you've learned so
far? Do you see the mission and the courage and the path you are taking? Get
a sense of it for a minute. Tune in. Can you talk to your full potential
self? Can you get the message? Does your full potential self have a
particular message for you now? How are you doing in your life?
You'll find that you
can come back anytime you want to enjoy the peace of this place and commune
with your full potential self. As you count down from ten to one you will be
aware of an inner calm, a profound connection to your true self. You will
retain an inner knowing of who you are as you live your daily life. Count
from ten down to one. When you reach one you will be wide awake both
physically and mentally, rested, relaxed and alert.
Ten.....
Nine..... Eight.....
Seven..... You will be wide awake and rested when
you reach the count of one Six.....
Five..... Four.....
Three..... Two..... One.....
You are wide awake and alert!
HEALING
Find a comfortable space, either sit
or lie in a relaxed position. As you become settled, begin to focus on
your breathing.
Inhale, then exhale
at a comfortable pace - an even breath.
Close your eyes.
Continue your
rhythmic breathing. If you become distracted return to focusing on
your breathing.
As you sink into
comfort and relaxation, see yourself basking in a waterfall of sunlight and
crystal clear water.
As the sun and water
cascade over your body you absorb the healing oxygen carried within your
blood vessels through your whole system.
The oxygen heals and
releases the holding contraction of each muscle. Each muscle becomes
taffy... soft and pliable.
All tension gives
way to relaxation. The cascade of sunshine reminds you of the source of all
energy.
Your whole being
sings with release and renewal as the source refuels and fortifies your body
and spirit.
In healing all is
possible. As you heal your spirit and body your gifts to the universe
emerge.
Your loving
compassion explodes for sharing with your fellow travelers. As you heal
yourself you heal all who cross your path. Your connection to others
heals as you move to your new level of evolution.
You are the
incarnation of universal healing. It begins with you.
The healing vision
of cascading sunshine and water is yours whenever you want it to be. Come
back to this space whenever you want to, know that this space is always
available even for a moment.
Be aware once again
of your breath.
Inhale... exhale as
you re-enter the space around you. Open your eyes and carry your renewed
energy to all with whom you come in contact.
SANCTUARY
If you have an entire room to
yourself, make it your own.
Put a comfy chair by
the window. Have a table or stand nearby. Choose favorite objects or
pictures of places you love and put them on your table. Try to have a plant,
fishbowl, something living, candle and books available too. Most
importantly, these things should be items important to you.
When you enter this
room or approach the alter, you've prepared, your whole body and soul will
respond to it and become more ready for the meditation time you give
yourself.
If, during your busy
day, you need to reconnect with your inner peace just a walk by or a glance
at your sanctuary will give you the connection needed until you have more
time for yourself.
I highly recommend
creating this private sanctuary as soon as you can. It will change and
evolve as you do. Be ready to surprise yourself and have fun while you're
creating. Give yourself this gift of space and objects!
REDUCING STRESS
Create a quiet place. Sit
comfortably. Both feet touching the ground. Your arms may rest on the chair.
Your hands in your lap. Close your eyes. Pause a moment.
Begin to become
aware of your breathing.
Inhale...
Exhale...
Allow each
inhalation to be slower, longer. There's almost a pause before you exhale.
Slowly, longer.
Inhale...
Exhale...
Your body will sink
deeper into the chair. As you relax, your body will feel heavier and very
still.
Inhale...
Exhale...
If your mind begins
to wander, return to consciously paying attention to your breathing.
You will become
aware that your mind is clear. No busy clutter interferes with your ability
to relax. Quietness envelopes you.
Inhale...
Exhale...
Continue this as
long as you are able to. Some days it will be as long as half an hour.
Others, it may only be five or ten minutes. Whichever, you will feel
refreshed from the brief pause.
As you end your
meditation, you will feel yourself almost awakening. Pause.
Sit still a moment.
Take several deep breaths and return to whatever activity awaits. You are
ready.
Any time during the
day, remember how good you felt during your meditation. You will begin to
automatically be able to return to that mind-body sense of peace. You will
touch it with your mind whenever you need to.
Use this meditation
every day. Eventually it will lead you to deeper meditations.
CHAKRA
Sit in a chair. It is important to
have both feet on the ground.
You may choose to be
barefoot. Let your arms rest comfortably by your sides. Take several deep
breaths. While letting your breathing become deeper and even, picture
yourself standing with your feet apart, hands at your sides with your
fingers naturally open. Keep this picture in your mind as you continue.
Inhale...
Exhale...
Allow your breathing
to relax your body and clear your mind.
Picture a circle of
energy near the base of your spine. This energy is strong. It connects you
tot he earth. This energy generates instinctive feelings of survival. It
urges you to love and care for yourself.
Move up to the next
circle of energy in your pelvic area - this is the center of your emotions.
Your acceptance of pleasure springs from this energy source. Accepting the
joy and contentment derived from physical pleasure will contribute to
overall balance in life.
The energy of the
third Chakra is near the naval area. Your creativity will flow from here.
The essence of your spirituality begins with this positive energy source.
Your heart Chakra energy is about love. It is the source of active love that
is in everything you do. Your ability to love comes from here and includes
your capacity for empathy, sympathy, forgiveness and allows the abundance of
all life to be available to you. The positive essence is an overwhelming
sense of fullness felt as love.
The throat Chakra
involves the energy of your own inner voice - guiding you to be open and
honest with yourself and others. This is your voice of wisdom. When listened
to this will lead you to take actions that will keep you balanced and true
to yourself.
The next energy
level near your forehead will guide you to awareness of your soul.
Imagination is the magic of this Chakra. Let yourself free your mind and as
you accept the power and the awe of your own soul, so will you realize the
soul within everyone and everything.
Finally to the top
of your head, the energy flows out and above you. It is directly connected
to your spiritual self and all spirituality in the world. With this Chakra,
flashes of enlightenment will occur - moments of true understanding of the
world and all it contains. All events and emotions are clear and during
those moments, everything makes sense. This highest energy source is the
essence of all life and existence. It is true magic and it is yours.
Envision your whole
being fully energized through your having focused on the Chakra points. The
body connection to each energy source will guide you to heed its request for
attention through physical sensations - a headache, a stiff back,
butterflies in your stomach.
Think... what is
going on in your life that may be blocking the positive energy flow - are
you so busy with tasks that you must do that you have no time to be playful
and enjoy the day? Are you so involved with the technical side of daily
activities that you have no time for fantasy? Are you so busy taking care of
everyone else's needs that you ignore your own needs and desires? Trust that
these sensations mean something. Think about it... Permit yourself to
realize that as you notice these connections, you will naturally save
yourself, your soul, your spirit. You will be more vital in all that you do.
PEACE & SERENITY
Pick a quiet place.
It would be nice if it was a nice sunny place. Sit quietly with both feet on
the ground and relax. Close your eyes and think of a place you find very
beautiful. Allow yourself to almost smile as you picture this place in your
mind.
While still
picturing your beautiful place, begin to be aware of your breathing.
Inhale... Exhale...
Keeping the picture
in your mind, relax more deeply, still aware of your breathing. Begin to
walk into the place you have pictured. Walk until you've come upon a place
you'd like to stop and sit down. Imagine yourself sitting in this place of
beauty.
Begin to notice the
area around you. It is what makes your place so lovely to you. Each detail
adds to the picture of beauty in your mind. You are part of this beauty. Sit
still and feel the peace. The peace of being part of so much beauty. Allow
your mind to think about how right it is that there be so much beauty and
peace in your world and that you fit into this picture you have created in
your mind.
Keep breathing.
With each breath,
relax deeper into this scene with you in it. Feel the calm serenity for as
long as you like.
When you know it is
time to leave this place, rise and begin to walk back. Allow your breathing
to bring you back. Gently take a few deep breaths. Pause a moment. Remember
one last time that you can return to this place any time you want. It may
only be for a moment, but it will remind you of the sense of peace that is
yours.
Open your eyes.
Feel the goodness of
the meditation for a few moments.
You are ready for
the rest of your day.
