I am writing the following to all. Beginners and advanced alike. It is a meditation I use everyday and have since 1986. Its purpose is to relax the
body and develop the minds eye. It grounds and opens at the same time. I suggest that you read it aloud while recording it so that it may be used as a
guided meditation(use your calming voice). There is little that is more comforting than your own voice to your subconscious mind, not to mention,
almost all mental programing happens due to what you actually say rather than think. Begin recording at the quotes and end recording at the quotes but
do not record what is in parentheses, this is simply guides in how to speak. This should only take about 20 min.
Preparation is easy. Simply dim the lights or light a fragrance free candle(we are not working darkness or aroma therapy for the moment),sit or lie
down in a comfortable position, and breath. Breath is very important, it should be slow and deep, in through the nose and out through the mouth, in
through the nose and out through the mouth. Clear your mind of anticipation and focus on your voice. If you fall asleep its ok simply try again
tomorrow.
And we begin:
"You are calm, relaxed, and safe(pause) You are calm, relaxed, and safe(pause) You are calm, relaxed, and safe(pause).
Breath in through your nose and out through your mouth(pause), Breath in through your nose and out through your mouth(pause), Breath in through your
nose and out through your mouth(pause).
Concentrate on your feet and calves(pause), nothing but your feet and calves(pause), breath in relaxation and breath out all tension in your feet and
calves(pause, pause).
Concentrate on your thighs and buttocks(pause), nothing but your thighs and buttocks(pause), breath in relaxation and breath out all tension in your
thighs and buttocks(pause, pause).
Concentrate on your stomach and lower back(pause), nothing but your stomach and lower back(pause), breath in relaxation and breath out all tension in
your stomach and lower back(pause, pause).
Concentrate on your chest and upper back(pause), nothing but your chest and upper back(pause), breath in relaxation and breath out all tension in your
chest and upper back(pause, pause).
Concentrate on you neck, head, and face(pause), nothing but your neck, head, and face(pause), breath in relaxation and breath out all tension in your
neck, head, and face(pause, pause).
Concentrate on your whole body as a whole(pause), nothing but your whole body as a whole(pause), breath in relaxation and breath out all tension in
your whole body as a whole(pause, pause).
(pause 30 sec. for breathing)
See yourself walking to your refrigerator(pause), you open the door and it is empty except for a single orange on the top shelf(pause), see the light
and the orange, feel the cold coming from the refrigerator(pause), you pick up the orange(pause), feel its cold, feel its weight, feel its
texture(pause), see its colors, see its surface, see all its detail(pause), you begin to peal the orange(pause), you smell it, you hear it tare, you
feel it, you see it,(pause), you begin to eat it(pause) you taste it, you feel the beads pop in your mouth, you smell it, you hear it(pause, pause)
you enjoy the senses as you experience this orange(pause, pause).
You realize you forgot to close the refrigerator(pause) when you look back to it you see the back is missing and through and beyond is a sunlit
forest(pause) you step through(pause) you feel the sun on your body, you smell the air, you see the trees and random bird and animal, you hear the
wind as it rustles the leaves and you begin to walk(pause, pause)
As you walk you realize you are no longer you(pause) you are a deer(pause) you see as it sees, you smell as it smells, you feel as it feels, you hear
as it hears(pause) you feel your new power, your new strength and begin to run(pause) faster and faster(pause) feel your heart rate, feel your
breathing, see the woods speeding past as you run(pause) your fear is gone with this new experience(pause, pause)
You come to a cliff and jump, yet you do not fall for you are now a bird(pause)see as it sees, feel the wind on your face and wings(pause) notice what
kind of bird you are(pause) you fly out over the ocean(pause) see, hear, smell, feel, taste(pause) turn and swoop, experience flight(pause, pause,
pause)
You dive toward the surface of the ocean(pause) when you break the surface your fear is gone(pause) you are now a fish(pause), notice what you
are(pause) see, hear, smell, taste, feel(pause) experience your new self and be(pause, pause, pause)
You begin to swim faster and faster then shoot up through the surface(pause) you do not come down for you are now a sphere of conscious energy(pause)
see, feel, taste, touch, smell, be(pause) you rise higher and higher, faster and faster(pause)higher and higher, faster and faster(pause) you leave
Earth, faster and faster(pause) you begin to travel toward the sun(pause) faster and faster(pause, pause, pause)
When you reach the sun you enter and become fire(pause) see, feel, hear, taste, smell, dance, experience, be, love(pause, pause, pause)
When you emerge from the surface you see yourself meditating by a campfire and it is night(pause) enter into yourself and open your eyes(pause) see,
hear, smell, taste, feel the campfire and the area around you(pause) stand and raise your arms to the sky(pause) you begin to rise(pause) you fly to
your home town(pause) use all your senses(pause) you see your house and enter through the roof(pause) you see yourself meditating and enter into
yourself(pause, pause, pause)
Concentrate on your whole body as a whole(pause), nothing but your whole body as a whole(pause), breath in relaxation and breath out all tension in
your whole body as a whole(pause, pause).
Concentrate on you neck, head, and face(pause), nothing but your neck, head, and face(pause), breath in relaxation and breath out all tension in your
neck, head, and face(pause, pause).
Concentrate on your chest and upper back(pause), nothing but your chest and upper back(pause), breath in relaxation and breath out all tension in your
chest and upper back(pause, pause).
Concentrate on your stomach and lower back(pause), nothing but your stomach and lower back(pause), breath in relaxation and breath out all tension in
your stomach and lower back(pause, pause).
Concentrate on your thighs and buttocks(pause), nothing but your thighs and buttocks(pause), breath in relaxation and breath out all tension in your
thighs and buttocks(pause, pause).
Concentrate on your feet and calves(pause), nothing but your feet and calves(pause), breath in relaxation and breath out all tension in your feet and
calves(pause, pause).
Breath in through your nose and out through your mouth(pause), Breath in through your nose and out through your mouth(pause), Breath in through your
nose and out through your mouth(pause).
You are calm, relaxed, and safe(pause) You are calm, relaxed, and safe(pause) You are calm, relaxed, and safe(pause)."
When you are ready open your eyes and orientate yourself then write down your experience to the smallest detail you can remember. then repeat tomorrow
and every day. When you are comfortable with changing it go through the process and change as you like. But remember to experience on all your senses
levels
Edit to say; P.S. Is your refrigerator open?
P.S.S. you can alter words to fit your personal vocabulary or language ie; ice box instead of refrigerator.