Hello and welcome to this visualization meditation centered around dropping the baggage of the past and the future so that you can fully embrace the present moment.
Let's begin by taking a few moments to settle into the body.
Find a posture that feels both relaxed and alert.
Pull your shoulders back,
Soften any tension you may be holding onto in your eyebrows,
Your jaw,
Your shoulders,
Your belly,
And your hips.
Once you've found your comfortable position,
Close your eyes or find a soft steady gaze downwards.
Rest your hands effortlessly.
Take a few more moments to scan your body,
Noticing the sensations you're experiencing.
Wherever possible,
Soften and release any areas of tension.
Become aware of your body breathing,
Your chest rising and falling with each breath.
And now imagine that you're standing outside of your house holding two heavy suitcases,
One in each hand.
One of those suitcases is full of worries about the future and the other suitcase is full of regrets about the past.
Take a moment standing there holding these two heavy suitcases and reflect about each one.
Consider the future,
How it will come on its own accord whenever it comes and that most of what we worry about will never actually happen.
Standing out there,
Reflect now about the past,
Your other heavy suitcase.
Consider how the past cannot be changed.
All we can do in the present is to learn from it and to make whatever changes that make sense to better our current reality.
Become more skillful,
Become a better person and move on.
Standing there outside your house,
Feeling the weight of these suitcases and absorbing the wisdom of your own reflections right now.
Make a conscious decision.
Do you want to drop the suitcase full of regret about the past?
And if so,
Simply drop it.
Simply drop it now.
Notice the progressive shift in how you feel.
Is there any resistance around letting go?
What might that be tied to?
Then standing there,
You realize the weight in your other hand.
Finding the second suitcase is so heavy with worries and thoughts about the future.
Now you get to make a conscious decision again.
Do you want to drop it?
And if so,
Just drop it.
Just drop it.
As soon as you have dropped the two suitcases,
Walk into your home through your front door and take your seat right where you are now.
Plop down.
So at peace,
Like someone coming home from a long trip.
Dropping suitcases and just relaxing.
Rested in the present moment.
Just breathing.
Resting in the natural wellbeing of the parasympathetic nervous system.
Your state of rest and digest.
Sitting in the fundamental wellbeing of awareness itself.
Awareness which does not worry or regret.
Resting as if this in itself is meaningful for you.
Allow yourself to simply rest.
Feeling a sense of peace,
Of joy,
Of wellbeing.
A natural happiness that is always your true home.
Without worrying,
Without carrying heavy suitcases,
Worries about the future.
Or baggage full of regrets about the past.
Simply rest here.
Feeling lighter in your body.
Right now with total relaxation throughout your body,
Mind and spirit.
Take a deep breath in through your nose.
Send it all the way down to the base of your belly.
Open your mouth,
Sigh it all out.
Reach your arms up overhead.
Weight lifts effortless.
Exhale,
Draw the light that you've collected around you down into your heart.
From this place,
Go forth and enjoy the rest of your day.
