Sit in a comfortable posture,
Keeping the back straight and upright,
With the head,
Neck in alignment with the spine.
The shoulders are back and relaxed away from the ears,
The chest open,
Keeping the chin parallel to the floor,
Slightly tucked in,
Hands are resting on the thighs or knees.
Be fully aware of yourself sitting in this posture,
In this place,
At this point in time.
Be fully aware of your whole body,
From head to toes,
And toes to head.
Be aware of the space your body occupies.
And be aware of your own presence within that space.
Relax the forehead.
Relax the facial muscles.
Relax the neck and shoulders.
Allow the whole body to relax.
And bringing the awareness to the breath,
Observing the natural movement of the breath in the body.
Notice how the belly expands as you breathe in.
Notice how the belly contracts as you breathe out.
Slow,
Steady breathing.
Slow,
Silent breathing.
The breath is completely effortless and natural.
The breath is relaxed.
The body is relaxed.
Now visualize sitting in front of you,
Your future self.
This future version of yourself is sitting completely calm and serene,
Steady and firm,
With a subtle smile on the face.
He or she emanates love,
Peace,
Tranquility,
Self-confidence,
And remains unaffected under any circumstances.
This is because this future version of yourself has reached a state of complete self-mastery.
You have finally overcome all past hurts,
Fears,
Cravings,
And attachments.
So this future self is completely free,
Joyful,
And present.
Now imagine that right at this very moment,
You receive the consciousness of your future self,
Experiencing that same peace,
Joy,
And the calm state that your future self has already attained.
You experience now that same freedom,
Freedom from all past hurts,
Fears,
Cravings,
And attachments.
Allow your body to reflect that mental state,
Sitting completely calm,
Relaxed,
And serene,
With a gentle smile on the face.
While you continue observing the breath,
Feel that positive mental state pervading your entire being.
You can mentally repeat,
I am calm,
I am relaxed,
I am free.
Now imagine that right at this very moment,
You experience all past hurts,
Fears,
And attachments.
Slowly bring the palms of the hands together in front of the heart,
Spreading these positive vibrations,
So that every being can experience the same state of freedom and self-mastery,
Mentally you can repeat,
May all beings be happy,
May all beings be free from illness,
May all see what's positive and beautiful,
May all be free from suffering.
Aum,
Peace,
Peace,
Peace.
Slowly you can open the eyes.
Aum,
Peace,
Peace.
