This is a visualization meditation for releasing anxiety and fear and creating compassion and joy.
Start by sitting down and taking a few deep breaths.
Close your eyes gently.
With each breath let your body relax and your breath settle.
Take a few moments to scan your body for any blocks and breathe in and out gently through your nose.
Notice the inhalation and exhalation.
It's deep but effortless.
There is no judgement on the breath.
Relax your head space and your heart space.
Let your thoughts drift and float away as images as clouds.
As you breathe in now,
You turn your attention inward and notice a staircase within you.
Notice the steps that you are taking as you walk down the staircase within you.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
As you come towards the end of the staircase,
You notice that there is a universe within you.
And that is identical to the universe outside you.
So in this moment,
You connect to the divine within you by connecting to the divine outside you.
Gently,
You start taking steps into this path and come towards an open field connecting with nature,
The animals running,
The river stream flowing,
The touch of the breeze,
The warmth of the sun on your skin,
The rustling of the trees and your breath.
You are as much a part of the universe as any other being.
And without you,
The energy of this universe is incomplete.
So you connect to the source.
As you keep walking,
You come to a window through which you can see an empty room.
You now open your arms and release the fears and anxiety through the window into this room.
Observe the fears and anxiety and notice the colours,
The shape,
The size,
Whether it is static or moving.
And imagine now that it is filling into a container.
Notice what the container is made of.
Is it metal or glass?
And as it fills up gently,
You cover it with a lid.
Now bring your attention to another window adjacent to the previous one.
In this room,
You create the energy that you would like to carry through the day to day,
Whether it is joy,
Compassion,
Love,
Peace or calmness.
Whatever it is that you may need today,
You create in this space.
Observe the colours,
The shapes and the size,
Whether it is moving or static.
Now with each inhale,
Take in this new energy through your nose and imagine it pouring through your forehead.
Visualise this new energy flowing through your body and you can feel your whole body now vibrating with this new energy.
Take a few moments and then gently extend your arms towards the first window and pick up the container to release the old energy into the flowing river gently and slowly.
Slowly washes away into water and then you let go the container and allow it to float away.
With this experience,
Feel the new vibration and your body,
Mind and soul revitalised.
Gently now start walking back to the fields,
The path and you come back to the staircase.
Start walking up.
Ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One and inhale and exhale.
Noticing any sounds in the room,
The smell,
The taste in your mouth,
The feel of the fabric on your skin,
The touch of your hands,
The sensation with your eyes closed,
Becoming aware of your presence in this moment.
And whenever you are ready,
You can open your eyes in the here and now.
