Welcome.
Guided meditation for cultivating personal mental control.
You want to make yourself comfortable in a seated position or perhaps laying down on the floor or a mat or your bed.
If you're seated,
You want to begin placing the feet about hips width distance apart.
Feel the tailbone relax into your seat and on an inhale lift up through the crown of the head lengthening the spine.
On an exhale make sure the shoulders relax down from the ears.
If you're lying down,
Let the feet be about hips width distance apart.
Place the hands down by the side,
Palms face up in a receiving gesture.
Slowly close your eyes gently becoming aware of your breath,
Not trying to change or control anything.
Slowly take a deep breath in through the nose to a count of four,
Three,
Two,
One.
Exhale two,
Three,
Four.
Take another slow deep breath and on the exhale let go.
Continue with your breath allowing all the muscles in your face to relax.
Take a slow deep inhale and a complete exhale.
As you begin awareness of your breath,
Start to notice what thoughts are going through your mind.
What are you thinking about?
Don't get caught up in your thoughts but just begin to notice them as they travel across your mind.
Begin to let them go as they pass and watch them come and go.
Continue to breathe deeply.
I will begin to describe settings.
Allow your mind to jump immediately to those settings.
Let your mind be free to travel and do not become attached to any one setting or image.
You are a traveler jumping from place to place in your mind.
Now we will begin.
An ocean,
A deep blue ocean.
A beach with white sand.
A seagull flying over the sand.
Pelicans chasing the current over the waves.
The waves crashing on the beach.
The white sand.
The desert.
Cactus in the desert.
Blue sky.
Blue cloudless sky.
Birds singing.
A walled garden.
Lush green grass.
Storm clouds.
A cool breeze.
The crack of thunder.
The dark sky illuminated by lightning.
A long dirt road stretching toward the horizon.
A grove of olive trees.
A farmer.
A woman pulling water from a well.
Children playing in the distance.
A tall tree stretching up to the sky.
Blue sky.
Warm sun.
Mountains in the distance topped with snow.
A farmhouse.
A stable.
Horses enclosed in a corral.
Sunset.
A flock of black birds in the sky.
The hoot of an owl.
The sounds of crickets.
An old front porch with a swing.
A glass of cold lemonade.
A warm chair next to the fireplace.
A gray cat curled on a small rug.
An old woman sipping tea.
A rose garden in full bloom.
A robin with a worm in its beak.
A hammock.
Cool dry concrete.
A church with tall spires.
White puffy clouds.
White dove.
Burning candle.
Flickering flame.
Burning candle.
Burning candle.
Now take a slow,
Deep inhale.
Long,
Complete exhale.
Take another slow,
Deep breath.
Allow your jaw to relax.
On the next inhalation,
Gently open your eyes.
Exhale,
Release.
Inhale,
Know that you can carry this peace and strength with you and focus throughout your day.
Namaste.
